What Kind of Broth is Low FODMAP?

An estimated 15% of the world's population is affected by Irritable Bowel Syndrome (IBS), a condition where diet plays a crucial role in symptom management. For those following the low FODMAP diet, finding a suitable broth can be challenging, as many commercial versions contain high-FODMAP ingredients like onion and garlic. Fortunately, it is possible to create or find delicious, flavorful, and safe low FODMAP broth options.

Quick Summary

Creating a low FODMAP broth involves avoiding high-FODMAP ingredients like onion and garlic, and using safe alternatives such as leek greens, scallion greens, and garlic-infused oil. Both homemade and store-bought options are available for managing digestive symptoms.

Key Points

• Avoid Onion and Garlic: The fructans in these common broth ingredients are high in FODMAPs and should be excluded from low FODMAP broths.

• Use Safe Aromatics: Leek green tops, scallion green tops, and garlic-infused oil are excellent low-FODMAP alternatives for adding savory flavor.

• Prioritize Protein Bases: Broths made from chicken or beef bones and meat are naturally low FODMAP and provide a rich flavor foundation.

• Stick to Low FODMAP Vegetables: Use vegetables like carrots, parsnips, and small amounts of celery (if tolerated) to add depth and nutrients without triggering symptoms.

• Consider Certified Brands: For convenience, look for store-bought broth brands that are specifically certified by Monash University or clearly state they are low FODMAP.

• Enjoy Gut-Healing Benefits: Bone broth provides beneficial amino acids and collagen that can support digestive health and reduce gut inflammation.

The Essentials of a Low FODMAP Broth

For individuals with IBS, following a low FODMAP diet can significantly reduce painful symptoms like bloating, gas, and discomfort. The key to creating a low FODMAP broth is understanding which ingredients to avoid and which safe, flavorful alternatives to use. The primary culprits in most traditional broths are onion and garlic, which are high in fructans, a type of fermentable carbohydrate. The good news is that these can easily be replaced without sacrificing flavor.

Key Ingredients to Include

• Proteins: Chicken bones, beef bones, or a chicken carcass form the base for a rich, flavorful bone broth. For a meat broth, simmering chicken or beef meat is also safe. Proteins themselves are free of FODMAPs, making them an excellent foundation.
• Vegetables: Carrots are a staple in low FODMAP broths, as they contain no detectable FODMAPs and add a natural sweetness. Parsnips are also a safe option. While celery is a high-FODMAP ingredient in larger amounts, Monash University has certified that it is safe in small quantities, such as a single stalk, especially since the final broth is strained.
• Aromatics: Leek green tops and scallion green tops are the perfect substitutes for onions and garlic, providing a mild, savory flavor. Garlic-infused oil is another game-changer; the fructans from the garlic do not infuse into the oil, leaving behind only the delicious garlic flavor.
• Herbs and Spices: Fresh or dried herbs like thyme, rosemary, parsley, and bay leaves are low FODMAP and essential for building complex flavors. Black peppercorns can also be added for a gentle heat.

How to Prepare a Homemade Low FODMAP Broth

Making your own broth ensures complete control over the ingredients. The process is relatively simple, requiring minimal effort but plenty of simmering time.

A Step-by-Step Guide for Low FODMAP Chicken Broth

1. Gather Ingredients: Place a chicken carcass or bones, roughly chopped carrots, the green tops of leeks and scallions, fresh parsley, thyme, and bay leaves in a large stockpot or slow cooker.
2. Add Water: Cover the ingredients with cold, filtered water, ensuring everything is submerged.
3. Simmer: Bring the pot to a boil, then reduce the heat to a gentle simmer. Skim off any foam that rises to the top during the first hour. For a stockpot, simmer for 3-4 hours; for a slow cooker, cook on low for 8-24 hours to maximize nutrient extraction.
4. Strain: Once done, strain the broth through a fine-mesh sieve into a clean container, discarding the solids. For a clearer broth, you can strain it a second time through cheesecloth.
5. Store: Allow the broth to cool before transferring it to airtight containers. It can be stored in the fridge for a few days or frozen for several months. For convenience, consider freezing the broth in ice cube trays.

Store-Bought Low FODMAP Broth Options

When time is short, several store-bought brands offer low FODMAP certified products. These broths and stock concentrates have been lab-tested to ensure they meet the criteria for a low FODMAP diet.

Brand	Type of Broth	Key Low FODMAP Features
Gourmend Foods	Organic Chicken Bone Broth	Certified by Monash University, uses green tops of scallions and leeks instead of onion/garlic bulbs.
FODY Foods	Chicken Soup Base	Certified low FODMAP, specifically formulated without garlic and onion.
Massel 7's	Chicken and Beef Style Stock Cubes	Offers low FODMAP bouillon cubes for easy and quick broth preparation.
Urban Forager	Organic FODMAP Chicken and Vegetable Stock Concentrates	Certified by Monash University, sustainably made with safe ingredients.
Borough Broth Co.	Organic Low FODMAP Chicken Bone Broth	Slow-cooked and made without onion, garlic, or other highly fermentable ingredients.

Nutritional and Digestive Benefits

Beyond being a safe option for those with IBS, low FODMAP broth offers several health benefits. Protein-based broths, particularly bone broths, are rich in minerals and amino acids like glycine, proline, and glutamine.

• Gut Health: Glutamine is known to reduce gut inflammation and support the integrity of the intestinal lining, which is beneficial for conditions like leaky gut syndrome and SIBO.
• Joint and Skin Support: The simmering process of bone broth extracts collagen, which helps in strengthening connective tissues, improving joint function, and supporting healthy skin, hair, and nails.
• Immune Support: The minerals and nutrients found in the broth can help bolster the immune system, particularly during colder months.
• Hydration: Like any broth, it is an excellent source of electrolytes, aiding in hydration and helping the body maintain fluid balance.

Conclusion

Navigating the low FODMAP diet requires careful attention to ingredients, but this doesn't mean sacrificing flavor. Whether you choose to make a rich, nutrient-dense broth from scratch using safe ingredients like carrot, leek greens, and garlic-infused oil, or opt for a convenient Monash-certified store-bought brand, you have several excellent options. A homemade low FODMAP broth not only offers digestive relief but also provides valuable nutrients and a comforting, savory flavor. By avoiding high-FODMAP aromatics and focusing on safe alternatives, you can ensure that this kitchen staple remains a beneficial part of your dietary plan.

For more detailed guidance on portion sizes and specific ingredient testing, consulting the Monash University Low FODMAP Diet app is a highly recommended resource.

Frequently Asked Questions

Can I use regular store-bought broth on a low FODMAP diet?

Most regular store-bought broths are not suitable for a low FODMAP diet because they contain high-FODMAP ingredients like onion and garlic. You should check the label carefully or opt for brands specifically certified as low FODMAP.

What is the difference between low FODMAP broth and regular broth?

The main difference is the exclusion of high-FODMAP ingredients such as onion, garlic, and sometimes celery. Low FODMAP broth relies on safe alternatives like the green parts of leeks and scallions to build flavor.

Is bone broth automatically low FODMAP?

No, bone broth is not automatically low FODMAP. While the bones and meat are safe, many bone broth recipes and commercial products add high-FODMAP vegetables and seasonings, particularly onion and garlic.

Can I make low FODMAP vegetable broth?

Yes, you can make a delicious low FODMAP vegetable broth using a safe combination of vegetables, herbs, and aromatics. Safe ingredients include carrots, parsnips, the green parts of leeks and scallions, and herbs like thyme and parsley.

What is garlic-infused oil and is it safe for a low FODMAP diet?

Garlic-infused oil is an oil that has been flavored with garlic. The fructans in the garlic are water-soluble and do not transfer to the oil, making it safe for those on a low FODMAP diet.

How long can I store homemade low FODMAP broth?

Homemade broth can be stored in an airtight container in the refrigerator for 3-4 days. For longer storage, it can be frozen for several months.

Can I add salt to low FODMAP broth?

Yes, you can add salt to taste. Many low FODMAP certified broths are unsalted, allowing you to control the sodium content.