What Kind of Chicken Broth is Low FODMAP? Your Gut-Friendly Guide

A significant number of people with Irritable Bowel Syndrome (IBS) follow a low FODMAP diet, requiring careful ingredient selection. Understanding what kind of chicken broth is low FODMAP is crucial, as many commercial and traditional recipes contain hidden triggers like onion and garlic.

Quick Summary

A low FODMAP chicken broth is free from high-FODMAP ingredients like onion, garlic, and excessive celery. You can make it at home using compliant vegetables or purchase certified brands specifically formulated to be gut-friendly.

Key Points

• Avoid Onion and Garlic: The most important rule for a low FODMAP chicken broth is to exclude onions, garlic, and their powdered forms due to high fructan content.

• Control Your Ingredients: Making homemade broth is the safest way to ensure all ingredients are low FODMAP, using compliant vegetables like carrots and green leek tops.

• Use Certified Brands: For convenience, look for store-bought broths with official Low FODMAP certification, such as Gourmend or Fody.

• Add Flavor Safely: Use garlic-infused oil, fresh herbs like thyme and rosemary, fresh ginger, and the green parts of leeks or scallions to build flavor without triggering symptoms.

• Portion Mindfully with Celery: While small amounts of celery can be low FODMAP, it's best to use it sparingly in homemade broth or avoid it altogether, especially if you are highly sensitive.

• Batch Cook and Freeze: Prepare a large batch of homemade low FODMAP chicken broth and freeze it in ice cube trays for easy access whenever you need it for a recipe.

Understanding FODMAPs and Traditional Broth

FODMAPs are a group of carbohydrates that can cause digestive distress for individuals with Irritable Bowel Syndrome (IBS) and other sensitivities. These include fructans found in common broth ingredients like onion and garlic. During the cooking process, fructans and other high-FODMAP compounds can leach into the liquid, making even strained broths problematic. Traditional chicken stock, often simmered with a classic mirepoix of onions, carrots, and celery, can therefore be a major trigger for digestive symptoms. For a broth to be truly low FODMAP, it must be prepared with ingredients and methods that minimize or eliminate these fermentable carbohydrates.

High-FODMAP Ingredients to Avoid in Chicken Broth

When making or buying chicken broth, it is essential to be vigilant about several high-FODMAP ingredients. The most important to exclude are:

• Onions and Garlic: These are foundational flavorings in many standard broths but are high in fructans, a type of oligosaccharide. Onion and garlic powder should also be avoided as they are highly concentrated sources of fructans.
• Leeks (White parts): While the green part of a leek is low FODMAP in moderate servings, the white bulb is high in fructans and should be discarded.
• Celery: Larger quantities of celery can be high in the polyol mannitol. While small amounts may be tolerated, it's safer to use it sparingly or avoid it entirely, especially if you are sensitive. Some recipes use up to 1/4 stalk per serving, but this can still be a risk for some.
• Ready-Made Seasonings: Many powdered seasonings and bouillon cubes contain hidden onion and garlic powder, along with other high-FODMAP additives. Always check the ingredient list for any mention of these culprits.

Creating Your Own Low FODMAP Chicken Broth

The safest and often most flavorful option is to make your own low FODMAP chicken broth from scratch. This gives you complete control over the ingredients, ensuring no hidden high-FODMAP triggers are present. A simple, nourishing recipe can be made using just bones, water, and compliant herbs and vegetables.

Homemade Low FODMAP Chicken Broth Recipe

Ingredients:

• 1 chicken carcass or 1-2 lbs chicken wings
• 4 quarts (approx. 3.8 liters) filtered water
• 2 medium carrots, washed and chopped
• 1/2 cup fresh parsley
• 4 sprigs fresh thyme or 2 sprigs rosemary
• 2 bay leaves
• 1 teaspoon whole black peppercorns
• Green parts of 2-3 leeks or scallions for additional flavor
• Salt to taste (add at the end)

Instructions:

1. Combine Ingredients: Place the chicken bones, carrots, herbs, peppercorns, and leek/scallion greens in a large stockpot or slow cooker.
2. Add Water: Cover the ingredients completely with the filtered water, leaving an inch or so of space at the top.
3. Simmer: Bring the pot to a boil, then immediately reduce the heat to a low simmer. Skim any foam that rises to the surface. For stovetop, simmer uncovered for at least 4 hours, or up to 8-12 hours for a richer flavor. For a slow cooker, cook on low for 8-12 hours.
4. Strain and Season: Once cooked, strain the broth through a fine-mesh sieve, discarding the solids. Season with salt to taste.
5. Storage: Store the broth in airtight containers in the refrigerator for up to 5 days, or freeze for longer storage. Freezing in ice cube trays is an excellent method for using smaller portions later.

Low FODMAP Store-Bought Chicken Broth Options

For those who prefer convenience, several commercial brands offer low FODMAP chicken broth. It is crucial to check the label carefully, as formulations can change. Look for products certified by Monash University or clearly labeled as low FODMAP.

• Gourmend Organic Chicken Bone Broth: This brand is Monash-certified and explicitly designed for the low FODMAP diet, using compliant ingredients like green leek and scallion tops instead of onion bulbs.
• Fody Foods Chicken Soup Base: This is another certified low FODMAP option designed for easy broth-making by adding water.
• Massel 7s Chicken Style Stock Cubes: These bouillon cubes are often Monash-certified and vegan, making them a safe choice as long as no animal products are a concern.
• Aldi's Simply Nature Organic Chicken Bone Broth: This has been identified as a potentially low FODMAP option, but always verify ingredients, as some variations may differ.
• Zoup! Good, Really Good Broth: The regular and low sodium chicken broths from this brand are reportedly low FODMAP.

Homemade vs. Store-Bought Low FODMAP Broth Comparison

Feature	Homemade Low FODMAP Broth	Store-Bought Low FODMAP Broth
Cost	Generally more cost-effective, using leftover chicken parts and affordable vegetables.	Can be significantly more expensive due to specialized ingredients and certifications.
Ingredient Control	Absolute control over every ingredient. Eliminates the risk of hidden high-FODMAP ingredients.	Must trust the manufacturer and double-check labels, as formulations can change. Monash-certified products offer more assurance.
Convenience	Requires time and effort for simmering and preparation. Best for batch cooking.	Offers instant use. Just heat and serve or add to a recipe. Excellent for busy individuals.
Availability	Requires sourcing bones and compliant vegetables, but ingredients are generally easy to find.	Limited to specialty stores, specific grocery chains, or online retailers. May not be readily available everywhere.
Flavor	Customizable flavor profile by adjusting herbs and peppercorns. Can be very robust and fresh-tasting.	Reliant on the manufacturer's recipe. Some brands are delicious, while others may taste different from traditional broths.

Flavoring Your Low FODMAP Broth

If you are transitioning from a traditional broth, you may find the flavor less robust without onion and garlic. Here are some ways to add depth and complexity to your low FODMAP broth:

• Garlic-Infused Oil: The fructans in garlic are water-soluble but not oil-soluble. Using garlic-infused oil adds a safe garlic flavor to your broth base.
• Green Leek and Scallion Tops: The green parts of these alliums are low in FODMAPs and provide a mild, onion-like flavor.
• Fresh Ginger: Adding fresh ginger root can provide a warm, zesty note to your broth.
• A Variety of Herbs: Use fresh thyme, rosemary, parsley, and bay leaves to build a complex herbal flavor profile.
• Caramelization: Roasting your chicken bones and carrots before simmering can create a richer, deeper flavor similar to traditional stock.

Conclusion

Consuming a low FODMAP chicken broth is entirely possible for individuals with digestive sensitivities, provided you are mindful of the ingredients. By avoiding high-FODMAP vegetables like onion and garlic, you can create a safe, flavorful, and gut-friendly base for soups, stews, and sauces. Whether you choose the reliable control of making it from scratch with a recipe like the one provided or opt for the convenience of a Monash-certified store-bought brand, there are excellent options available. Being an informed consumer is key to managing your symptoms while still enjoying delicious, nourishing meals.

For a deeper dive into the science behind the low FODMAP diet, consider exploring the research and resources available from Monash University, the creators of the diet.

Frequently Asked Questions

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

No, most regular store-bought chicken broths and bouillon cubes contain high-FODMAP ingredients like onion and garlic powder. You must check the ingredients list carefully for these and other potential triggers, or opt for a certified low FODMAP brand.

Are chicken bones low FODMAP?

Yes, chicken meat and bones are naturally low in FODMAPs. The issue lies with the high-FODMAP vegetables and seasonings, like onion and garlic, that are typically added when making broth.

What's the difference between low FODMAP chicken broth and low FODMAP chicken stock?

The main difference is the traditional method of preparation. Broth is typically made with meat, while stock is made with bones. However, in the context of a low FODMAP diet, both can be made compliant by avoiding high-FODMAP ingredients like onion, garlic, and excessive celery.

How can I add an onion or garlic flavor to my low FODMAP broth?

You can get a safe, low-FODMAP onion-like flavor from the green parts of leeks and scallions. For a garlic flavor, use a store-bought or homemade garlic-infused olive oil, as the fructans are not oil-soluble.

What is a certified low FODMAP chicken broth brand?

Certified low FODMAP brands include Gourmend Organic Chicken Bone Broth and Fody Foods Chicken Soup Base. These products have been tested and approved by Monash University to be safe for a low FODMAP diet.

Is celery safe in a low FODMAP chicken broth?

Celery can be a trigger due to its mannitol content, but small quantities are often tolerated. Some low FODMAP recipes limit celery to a small portion, like 1/4 of a stalk, for an entire batch of broth to stay within safe limits.

Can I use low FODMAP broth in any recipe?

Yes, once you have a low FODMAP chicken broth, you can use it as a base for any recipe that calls for regular broth, such as soups, stews, sauces, and risottos. Just be sure all other ingredients in your recipe are also low FODMAP.