Navigating the Low FODMAP Diet and Broth Choices
Following a low FODMAP diet can be a game-changer for individuals with sensitive digestive systems, particularly those with IBS. However, common flavoring agents like onion and garlic are high in fructans, a type of FODMAP, making most conventional broths off-limits. Finding a safe, flavorful, and reliable low FODMAP broth can be a challenge. The good news is that several brands have developed products specifically designed to be low in FODMAPs, while others have ingredient lists that are naturally suitable for this diet. This article explores some of the top contenders and provides the essential information you need to make an informed choice.
Certified and Tested Low FODMAP Broths
For those who prefer a product with official certification, several brands have taken the extra step of being tested and approved by organizations like Monash University or the FODMAP Friendly program. This removes all guesswork and offers peace of mind. Brands like Gourmend Foods and Fody Foods are leaders in this category, with products explicitly formulated to exclude high-FODMAP ingredients while retaining robust flavor.
- Gourmend Foods: A standout in the low FODMAP community, Gourmend offers certified organic bone broths and vegetable broths. They replace high-FODMAP aromatics with clever alternatives, such as the green parts of leeks and scallions, chives, and even oyster mushrooms for an umami kick. Their broths are simmered for extended periods to maximize flavor and collagen extraction, resulting in a rich, satisfying product. The ingredients are transparent and they avoid common fillers or 'natural flavors' that could hide FODMAPs, a key concern for many consumers.
- Fody Foods: Fody is a well-known brand dedicated to producing a wide range of low FODMAP foods, including their vegetable and chicken soup bases. Their soup bases are concentrated and provide a convenient way to make a quick low FODMAP broth. They clearly state that their products contain no onion or garlic and are certified by Monash University. Fody uses a blend of dehydrated vegetables, herbs, and spices to deliver flavor without digestive discomfort.
- The Broth Sisters: Catering to both beef and chicken lovers, The Broth Sisters offer FODMAP Friendly certified broth concentrates. Made in Australia, their concentrates are easy to use and formulated to be safe for sensitive guts.
Commonly Found Store-Bought Broths (Read Labels Carefully)
In addition to specialty brands, several conventional broths can be low FODMAP, but require careful label scrutiny. The key is to check for onion, garlic, or natural flavors where high-FODMAP ingredients could be concealed. The following list includes brands mentioned by various IBS and FODMAP diet resources as potentially safe, but you must verify the ingredient list on the specific product you purchase, as formulations can change over time.
- Zoup! Good, Really Good® Broth: The regular and low sodium chicken broths from Zoup! are often cited as being low FODMAP. However, some individuals prefer to avoid them due to the inclusion of 'natural flavor'. For many, they are a convenient and safe option, but it is important to test your personal tolerance if you are particularly sensitive.
- Trader Joe's Savory Chicken Broth: This product has been identified as low FODMAP in the past. As with any product, double-check the label for recent changes to ensure it remains suitable for your diet.
- Aldi's Simple Nature Organic Chicken Bone Broth: Aldi's house brand offers a chicken bone broth that has been noted as low FODMAP. Once again, careful label reading is paramount before purchasing.
DIY Low FODMAP Broth: The Ultimate Control
For ultimate control over ingredients, making your own low FODMAP broth is the best option. This allows you to guarantee that no hidden FODMAPs are present and lets you customize the flavor to your preference. Standard broth ingredients like onion and garlic can be substituted with low FODMAP alternatives such as the green parts of scallions and leeks, ginger, fennel, carrots, and herbs like thyme and parsley.
Recipe Ingredients:
- Low FODMAP vegetables (carrots, the green parts of leeks and scallions, celery leaves)
- Protein source (chicken carcass, beef bones, or just vegetables)
- Herbs (parsley, thyme, bay leaves)
- Whole peppercorns
- Water
Instructions:
- Combine all ingredients in a large stockpot.
- Cover with water.
- Bring to a boil, then reduce to a simmer for a few hours (a slow cooker or Instant Pot can also be used).
- Strain the broth and cool.
- Store in the refrigerator for up to 3 days, or freeze for longer storage.
Comparison Table: Low FODMAP Broth Options
| Feature | Certified Low FODMAP Brands (e.g., Gourmend, Fody) | Careful-Label Reading Brands (e.g., Zoup!, Trader Joe's) | Homemade Broth |
|---|---|---|---|
| FODMAP Status | Certified and tested by trusted organizations like Monash or FODMAP Friendly. | Requires careful label-checking for onion, garlic, and natural flavors. | 100% control over all ingredients. |
| Ingredients | Formulated specifically for low FODMAP diet, using clever flavor substitutes. | Can change without warning; must be checked for each purchase. | Total control and customization. |
| Convenience | High convenience; grab and go with confidence. | High convenience, but requires in-store time to read labels. | Time-consuming to prepare, but can be made in large batches. |
| Cost | Often more expensive than conventional brands. | Can be cost-effective if found on sale. | Generally the most cost-effective option. |
| Flavor | Excellent, but relies on alternative flavor-building methods. | Depends on brand; flavor can be a hit or miss based on tolerance to 'natural flavors'. | Fully customizable to your own taste preferences. |
Conclusion
Finding a suitable low FODMAP broth no longer requires a complete elimination of store-bought options. Brands like Gourmend Foods and Fody Foods provide certified, transparent, and delicious choices, removing the anxiety of label reading. For those with a higher tolerance or more confidence in their label-reading skills, brands like Zoup! and some store-brand organics may also be suitable. Ultimately, the choice depends on your tolerance, budget, and desire for convenience versus control. For the safest and most customizable option, a homemade broth remains the gold standard, offering complete peace of mind. For more detailed information on navigating the low FODMAP diet, resources like the Monash University FODMAP Diet App and the website A Little Bit Yummy offer excellent guidance.
Key Takeaways
- Read Labels Carefully: Always check the ingredient list for onion, garlic, and undisclosed "natural flavors".
- Seek Certified Brands: For guaranteed low FODMAP options, look for brands like Gourmend Foods or Fody Foods that have been officially certified.
- Consider Broth Bases: Fody Foods offers concentrated soup bases that are certified low FODMAP and convenient for cooking.
- Homemade Is Safest: Making your own broth allows for complete control over ingredients, substituting high-FODMAP vegetables with safe alternatives.
- Be Mindful of Ingredients: Even seemingly safe brands like Zoup! require vigilance, especially regarding generic 'natural flavors'.
- Test Your Tolerance: Your personal tolerance for certain ingredients, even in small amounts, is the final determinant for what is right for you.
- Look Beyond Onions and Garlic: Many people forget to check for other high-FODMAP ingredients like celery in larger quantities or certain types of mushrooms.
FAQs
Q: What is a low FODMAP diet? A: A low FODMAP diet is a temporary eating plan that can help relieve symptoms of Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders by limiting foods high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs).
Q: Why do most broths contain high FODMAPs? A: Many commercial broths use onion and garlic as foundational flavor bases, both of which are high in fructans and considered high-FODMAP ingredients.
Q: Are all "natural flavors" in broth high in FODMAPs? A: No, but some can be, as they may be derived from high-FODMAP sources like onion or garlic. Unless specified otherwise, those with high sensitivities should be cautious and consider a certified option.
Q: What is the benefit of a Monash Certified or FODMAP Friendly Certified broth? A: Certification means the product has been scientifically tested and approved to be low in FODMAPs, removing the uncertainty associated with label reading.
Q: How can I tell if a broth is low FODMAP if it isn't certified? A: Carefully read the ingredients list. Look for brands that explicitly state they are onion-free and garlic-free. Be wary of generic 'natural flavors' and check for other high-FODMAP additions like celery in large quantities.
Q: Can I use garlic-infused olive oil to flavor my low FODMAP broth? A: Yes, garlic-infused olive oil is considered low FODMAP because the fructans from the garlic are water-soluble and do not transfer to the oil.
Q: Is bone broth or regular broth more likely to be low FODMAP? A: Neither is inherently more or less likely to be low FODMAP. The key is the ingredient list, not the type of broth. Both conventional bone broth and regular broth can contain onion and garlic, while low FODMAP versions of both exist from specialty brands.
Q: Are bouillon cubes or stock concentrates low FODMAP? A: Some brands, such as Massel 7s and Fody, offer low FODMAP bouillon cubes or concentrates. However, many conventional options contain onion and garlic, so checking the label is essential.
Q: How do I choose between different low FODMAP brands? A: Consider your budget, flavor preferences, and local availability. Certified brands like Gourmend offer premium, transparent ingredients, while options like Zoup! may be more widely available but require a closer look at the label.
Q: Can I make my own low FODMAP stock using vegetable scraps? A: Yes, you can use low FODMAP vegetable scraps like the green tops of leeks and scallions, carrots, and celery leaves. Avoid using onion or garlic scraps.
Q: What are some low FODMAP broth recipe ideas? A: Beyond making your own simple broth, you can use low FODMAP broth as a base for chicken noodle soup (using gluten-free pasta), creamy vegetable soups (using low FODMAP vegetables like carrots and potatoes), or flavorful rice dishes.
