Which stock is low in FODMAP? Your guide to safe store-bought and homemade options

December 5, 2025 •

4 min read

Over 70% of people with Irritable Bowel Syndrome (IBS) experience symptom relief on a low-FODMAP diet, which makes finding suitable ingredients essential. So, which stock is low in FODMAP? The key is avoiding high-FODMAP ingredients like onions and garlic, which are often used in commercial stocks for flavor.

Quick Summary

Stocks and broths often contain high-FODMAP ingredients like onions and garlic. Consumers must carefully check labels for specific brands that omit these triggers or choose certified low-FODMAP products. Safe options include specific store-bought varieties and homemade stocks using compliant vegetables and aromatics.

Key Points

Check Labels Carefully: Most commercial stocks contain high-FODMAP ingredients like onion and garlic, so scrutinize the ingredient list or choose certified low-FODMAP brands.
Look for Certified Brands: Companies like Massel, Fody Foods, and Gourmend offer certified low-FODMAP stocks and bases, providing a safe and convenient option.
Use Compliant Store-Bought Options: Some store brands, such as specific broths from Trader Joe's and Aldi (Simple Nature), offer compliant products, but always double-check the label.
Consider Homemade Stock: Making your own stock from compliant ingredients like chicken bones, carrots, and the green parts of leeks or spring onions offers the most control and is cost-effective.
Enhance Flavor Safely: Use garlic-infused oil, asafoetida, fresh herbs, and optional umami boosters like shiitake mushrooms within safe limits to add complexity without triggering symptoms.
Freeze for Convenience: Both homemade stock and unused portions of store-bought stock can be frozen in ice cube trays for easy portioning and long-term storage.

Understanding FODMAPs in Commercial Stock

FODMAPs are fermentable carbohydrates that can trigger digestive symptoms like bloating, gas, and abdominal pain in sensitive individuals. While a simple chicken or beef broth base (made from bones, meat, and water) is naturally low in FODMAPs, the problem arises with flavorings added during production. Most commercial stocks and broths rely on high-FODMAP ingredients like onion, garlic, and celery for a robust flavor profile, making them unsuitable for a low-FODMAP diet.

The Common High-FODMAP Culprits

Onion and Garlic: These are the most common high-FODMAP ingredients found in stock. They belong to the 'Fructans' category and are a major trigger for many with IBS. Always scrutinize the ingredient list for 'garlic powder,' 'onion powder,' 'natural flavors,' or any form of onion or garlic extract.
Celery: Another common addition for depth of flavor, celery stalks are high in Mannitol, a polyol FODMAP, and should be avoided.
Wheat-based thickeners: Some stocks or bouillon cubes contain wheat, which can be high in fructans. Ensure the product is explicitly gluten-free or low-FODMAP certified.

Low-FODMAP Stock: Store-Bought and DIY Options

Navigating the grocery store for low-FODMAP stock requires diligence, but several certified or compliant brands exist. For guaranteed safety and ultimate flavor control, making your own stock is often the best route.

Store-Bought Low-FODMAP Stock Brands

Several brands are recognized by dietitians and the IBS community for their low-FODMAP compliant products. When shopping, always look for certified products or read the ingredients carefully.

Massel: This is a widely recommended brand with certified low-FODMAP vegetable, chicken-style, and beef-style bouillon cubes and liquid stocks. They use natural, non-triggering ingredients.
Fody Foods: Fody offers a range of low-FODMAP products, including a certified chicken soup base and vegetable soup base.
Gourmend Foods: Specializing in low-FODMAP products, Gourmend offers organic beef and chicken bone broths using compliant flavorings like chive sprigs and leek greens.
Aldi's Simple Nature: Some Aldi stores carry Simply Nature Organic Bone Broths, both chicken and beef, that are labeled low-FODMAP. Check labels as formulations can vary.
Trader Joe's: Trader Joe's Organic Low Sodium Chicken Broth has often been recommended, but always verify the ingredients, as recipes can change.
Zoup! Good, Really Good® Broth: The regular chicken and low sodium chicken broths are low-FODMAP, but note that the organic varieties are not.

DIY Low-FODMAP Stock Recipes

Making your own stock is straightforward and gives you complete control over the ingredients. This is especially helpful if you are sensitive to even trace amounts of FODMAPs.

Low-FODMAP Chicken Stock
- Ingredients: Chicken carcass or bones, carrots, green parts of leek or spring onion, bay leaves, thyme, whole peppercorns, and optional garlic-infused oil for flavor.
- Method: Combine all ingredients in a large pot, cover with water, and simmer gently for 2-3 hours. Strain before using.
Low-FODMAP Vegetable Stock
- Ingredients: Carrots, green leek tops, green spring onion tops, parsnip, ginger, optional umami boosters like dried shiitake mushrooms (within low-FODMAP portion sizes) or a small amount of pickled garlic.
- Method: Simmer chopped vegetables and herbs in water until flavorful, then strain. Roasting the vegetables first can add extra depth.

Comparison Table: Homemade vs. Store-Bought Low-FODMAP Stock


Feature	Homemade Stock	Store-Bought Certified Low-FODMAP Stock
Cost	Generally more cost-effective.	Can be more expensive than conventional brands due to specialty ingredients and certification.
Ingredient Control	Complete control over every ingredient.	Ingredients are pre-selected and certified, but lack customization.
Flavor	Highly customizable; can be made to exact preferences.	Flavors are fixed, though generally well-regarded within the low-FODMAP community.
Convenience	Requires time for preparation (chopping, simmering).	Ready to use, saving significant time.
Storage	Best stored frozen in small portions, as it spoils quickly.	Shelf-stable until opened, providing longer-term storage convenience.
FODMAP Risk	Very low, as all ingredients are controlled.	Minimal risk, provided the brand is properly certified or ingredients are verified.

Low-FODMAP Flavor Boosters

For homemade stock or to enhance a store-bought base, consider these options to build complexity without triggering symptoms:

Garlic-Infused Oil: This captures the flavor of garlic without the fructans. The FODMAPs in garlic are water-soluble, not oil-soluble, so they don't transfer into the oil during infusion. Use it as a cooking base for your stock.
Asafoetida (Hing): A small pinch of this powder can mimic the savory, onion-like flavor. Be sure to use the version without wheat flour.
Leek Greens and Spring Onion Greens: The green, leafy parts of these vegetables are low-FODMAP and add a mild onion flavor. Discard the white bulbs.
Herbs and Spices: Fresh or dried herbs like thyme, rosemary, bay leaves, and parsley are safe and add great flavor. Whole black peppercorns can also be included.
Umami Enhancers: A small amount of oyster mushrooms (within Monash guidelines) or a piece of kombu (seaweed) can add a deep, savory umami flavor to your stock.

Conclusion

Finding low-FODMAP stock is essential for those managing IBS and other digestive sensitivities. While many conventional products contain high-FODMAP culprits like onion and garlic, certified low-FODMAP brands and compliant products are available. When in doubt, or for maximum control, making your own stock from safe ingredients is a reliable and rewarding option. By understanding which ingredients to avoid and which to embrace, you can ensure your favorite soups and stews are both delicious and gut-friendly.

Please consult with a dietitian or healthcare professional before beginning a low-FODMAP diet.

Frequently Asked Questions

Not necessarily. Many manufacturers use vague terms like 'natural flavors' which can contain hidden high-FODMAP ingredients. Stick to brands that are either certified low-FODMAP or have been verified as safe by a reliable low-FODMAP source, such as a dietitian's resource.

Not all bone broths are low in FODMAPs. While the base ingredients (bones and water) are compliant, many store-bought bone broths add high-FODMAP vegetables like onion and garlic for flavor. Always check the ingredient list for a compliant product.

For rich flavor, you can use garlic-infused oil, the green parts of leeks or spring onions, carrots, parsnips, and fresh herbs like thyme and bay leaves. Roasting the bones (for meat stock) or vegetables (for veggie stock) before simmering can also add depth.

The best way to store homemade stock is to freeze it in smaller portions. Ice cube trays are perfect for this, allowing you to grab just the amount you need for a recipe. The stock will last for several months in the freezer.

No, celery stalks are high in Mannitol and should be avoided on a low-FODMAP diet. Some low-FODMAP recipes suggest using only the leaves of celery, but it's often safer to omit it entirely and use other compliant vegetables for flavor.

Look for a certified low-FODMAP logo from a trusted organization, like Monash University or FODMAP Friendly. If not certified, carefully read the ingredients and avoid any product listing onion, garlic, or vaguely described 'natural flavors'.

Yes, a slow cooker is a great way to make low-FODMAP stock. Combine your compliant ingredients and simmer on low for several hours, then strain. This method is convenient and produces a flavorful, nourishing broth.