7 low FODMAP chicken broth recipes + shop bought options

You may be wondering if chicken broth is low FODMAP? 

Chicken broth can be a fundamental base of many dishes such as soup, ramen and risotto etc – however it may contain high FODMAP ingredients.

In this blog post you will learn how to  choose low FODMAP chicken broth options whilst following a low FODMAP diet.

Learning how to incorporate this ingredient into your diet can open up more dishes whilst on an otherwise restrictive diet.

What is chicken broth?

Chicken broth is a savory liquid made by boiling meat (often on the bone) and/or vegetables in water; it is light in both color and flavor. 

You can then go on to use this liquid to make multiple other dishes like soups, stews and sauces.

Bone broth has been praised for its benefits but please do not get too excited because most of these claims are fads.For more on this, see our other blog post: Bone broth – Is it good for our digestive health? – Dietitian advice.

What’s the difference between broth and stock?

You may think that broth and stock are the same as they share similar base ingredients – but they are different.

Broth is typically made with just meat and water (+ flavorings), as opposed to stock that uses just the bones – meaning broth often provides more protein per serving!

Along with meaty bones, stocks are often made with fragrant vegetables such as carrots, onions and celery – which may result in stock being high in FODMAPs.

Whereas stocks are usually kept milder in taste which means you can typically use them in a wider variety of dishes.

Is chicken broth always low FODMAP? 

You will be pleased to know that the basic ingredients in chicken broth are meat and water, both of which are low in FODMAPs.

However, if additional ingredients are added to enhance flavor, we may need to reconsider chicken broth’s low FODMAP status depending on what is added.

Common high FODMAP ingredients added to chicken broth that are high FODMAP

Garlic:

In fresh and powdered form, garlic is high in FODMAPs due to its high fructan content: one study has shown that ~24% of IBS patients may be sensitive to this (1, 2).

Onion:

Like garlic, onion has a high fructan content and is therefore high in FODMAPS (1). Similarly to above, you could use an onion-infused oil to add flavor.

Leeks:

Leeks are part of the onion family, and like its relatives, are high in FODMAPs when using the white bulb part of the vegetable.

However, if you only use the green leaves, then this would provide a low FODMAP source of leeky goodness! (1).

Celery:

Celery provides a large amount of mannitol (a high FODMAP sugar alcohol). 

A low FODMAP serving of celery is 10g per portion; you may initially think that it is not worthwhile adding to your stock (1). 

However, when you make stock you are making multiple portions so the typical ‘2 stalks’ of celery required for the whole recipe are still within safe amounts.

Other Ingredients:

To better understand what ‘natural flavorings’ are appropriate for FODMAP cooking, see the following blog post: are natural flavorings high fodmap?

And if you are wanting to spice it up, then check out this blog post about low FODMAP spices.

The below flavorings are very common, therefore it may be safer to either choose low FODMAP certified chicken broths or even make your own!

Low FODMAP chicken broth brands

Chicken broth is such a handy item to have ready to go in your fridge. Although you can make it (see recipes below) it is sometimes more practical just to buy it ready made.

We have provided a list of ready to go low FODMAP chicken bone broths below.

Available in the USA:

• Simple Nature: Organic Chicken Bone Broth (Aldi)
• Trader Joe’s Organic Low Sodium Chicken Broth
• Progresso Tuscany Chicken Broth
• 365 Organic Chicken Broth, (Whole Foods)
• Zoup! Good, Really Good Broth! (The regular chicken and low sodium chicken broth are low FODMAP. Organic versions are not low FODMAP friendly)

Available in the UK:

•  Borough Broth: low FODMAP chicken bone broth
• The Organic Butchery: Low FODMAP Organic Chicken Bone Broth

Note: always cross check ingredient to make sure they have not changed

7 Low FODMAP chicken broth recipes

If you’re unable to source the the low FODMAP chicken broth brands above, then check out the recipes below.

Making a batch of homemade chicken broth can be cheaper than purchasing ready made products.

1. Low FODMAP Chicken Broth
2. Low FODMAP Chicken Stock/ Broth
3. Low FODMAP Chicken Bone Broth (Instant Pot / Slow Cooker)
4. Chicken or Beef stock (MONASH University)
5. Low FODMAP chicken broth
6. Low FODMAP Chicken Broth & Stock
7. 3 Ingredient Low FODMAP Chicken Broth

How do you store low FODMAP chicken broth?

Any freshly made broth needs to be kept in the refrigerator, in an air-tight container, for up to 4 days. 

A useful technique can be to freeze any remaining broth in ice cube trays to be used at a later date. 

Preparing in bulk can help to reduce meal preparation times.

Summary

Chicken broth can be a low FODMAP food depending on what ingredients are used to make it.

Common high FODMAP ingredients in chicken broth include: onion, garlic, celery and leeks – therefore make sure any branded products do not contain these. 

The safest way to confidently consume a low FODMAP chicken broth may be to make it yourself using the recipes included in this blog.

Batch producing and freezing in ice cube trays is an effective way to have access to low FODMAP chicken broth all throughout the week!