Finding what bone broth has no onions can be a challenge, as many traditional recipes and commercial products rely on the allium family for their savory depth. However, for individuals following a low-FODMAP protocol, those with IBS, or anyone with a sensitive digestive system, avoiding onions and garlic is crucial. Fortunately, a variety of excellent homemade and store-bought options exist that provide all the nutritional benefits of bone broth without the digestive triggers.
Homemade Onion-Free Bone Broth
Making your own bone broth is the best way to ensure it's completely free of onions and other alliums. The process involves slow-simmering bones with water and flavorful aromatics that are gentle on the stomach. The key is to replace the typical onion and garlic with low-FODMAP alternatives.
A Simple Recipe for Digestive Comfort
Ingredients:
- 2-3 lbs of beef or chicken bones (knuckle bones, chicken feet, or carcasses are great for collagen)
- 1 tbsp apple cider vinegar
- 1 large carrot, coarsely chopped
- 2-3 celery stalks, coarsely chopped (for low-FODMAP, use only the leafy tops or limit portion size)
- A bunch of fresh herbs like parsley, thyme, and rosemary
- 1 tbsp whole peppercorns
- Filtered water
Instructions:
- Roast the bones: For a deeper flavor, you can roast the bones on a baking sheet at 400°F (200°C) for about 30-40 minutes.
- Combine ingredients: Place the bones, chopped carrot, and fresh herbs into a large stockpot or slow cooker. Add the apple cider vinegar and cover with filtered water.
- Simmer slowly: Bring the pot to a boil, then reduce the heat to a low simmer. For chicken, simmer for 6-24 hours. For beef, simmer for 24-48 hours. Skim off any foam that rises to the surface during the first few hours.
- Strain and store: Once the simmering is complete, remove the bones and vegetables. Strain the broth through a fine-mesh sieve or cheesecloth into storage containers.
- Cool completely: Let the broth cool, allowing the fat to solidify at the top. Skim off the fat for a clearer broth. The broth should have a gelatinous consistency when properly cooled.
Flavor Alternatives to Onions
To prevent your onion-free bone broth from being bland, you can incorporate a variety of other ingredients for rich and complex flavors.
Consider these additions:
- Leek Greens and Chives: The green parts of leeks and fresh chives are low-FODMAP and provide a mild, onion-like flavor without the fructans.
- Celeriac Root: Also known as celery root, a slice of celeriac can add a subtle, earthy, and aromatic note to your broth.
- Ginger and Turmeric: For an anti-inflammatory boost, add a knob of fresh ginger or a teaspoon of turmeric powder.
- Mushrooms and Nori: Dried shiitake mushrooms and nori seaweed can impart a deep, umami flavor, as used by some specialized brands.
Store-Bought Onion-Free Brands
If you prefer the convenience of pre-made broth, several brands cater specifically to individuals who need to avoid alliums. These products are formulated for sensitive digestive systems and are often certified low-FODMAP.
- Borough Broth Co.: Offers low-FODMAP organic beef and chicken bone broths that are explicitly made without onions, garlic, or other high-FODMAP ingredients. This is a trusted brand for those on gut-healing diets.
- Gourmend Foods: Specializes in low-FODMAP foods and offers both organic chicken and beef broths that use chives and leek greens for flavor instead of onions.
- TK Ranch: Provides an unsalted beef bone broth that contains no onions or garlic, specifically developed for those with inflammatory bowel syndrome (IBS).
Why an Onion-Free Broth is Essential for Sensitive Digestion
For many people, particularly those with conditions like Irritable Bowel Syndrome (IBS), consuming onions can trigger uncomfortable digestive symptoms. Onions are high in fructans, a type of fermentable oligo-, di-, mono-saccharide and polyol (FODMAP). These carbohydrates can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria in the large intestine. This process can cause gas, bloating, and abdominal pain in susceptible individuals.
By choosing an onion-free bone broth, you provide your digestive system with the potential benefits of collagen, amino acids, and minerals without the risk of triggering painful symptoms. It allows you to support your gut lining and overall health with a soothing, nourishing liquid that doesn't cause irritation.
Comparison: Homemade vs. Store-Bought Onion-Free Broth
| Feature | Homemade Onion-Free Broth | Store-Bought Low-FODMAP Broth |
|---|---|---|
| Cost | Typically lower per batch | Higher per serving |
| Time | Requires a long simmering time | Minimal prep, instant access |
| Convenience | Requires planning and effort | Ready-to-use, quick |
| Ingredient Control | Full control over sourcing | Rely on brand transparency |
| Customization | Flavor can be tailored to taste | Fixed flavor profile |
| Sourcing | You control bone and veggie quality | Brand-specific sourcing (e.g., grass-fed bones) |
Conclusion: Choosing the Right Onion-Free Bone Broth for You
Whether you choose to make your own or purchase from a specialized brand, finding what bone broth has no onions is entirely achievable. For those with a sensitive digestive system, avoiding alliums is a simple yet powerful way to incorporate the health benefits of bone broth into your diet without discomfort. Homemade broth offers complete control and cost savings, while store-bought, low-FODMAP options provide unmatched convenience. By understanding your options and embracing alternative flavorings, you can enjoy a delicious, savory, and gut-friendly broth as part of your wellness routine.
Resources
To explore one of the commercially available options mentioned, visit the product page for Borough Broth's Organic Low FODMAP Beef Bone Broth.
