A low FODMAP bone broth is simply any type of bone broth (a type of broth made with animal bones instead of just meat) which doesn’t contain high FODMAP ingredients such as garlic or onions.
Bone broth is also a very specific type of “functional food” for leaky gut repair – for those who aren’t vegan/vegetarian, and who can tolerate it from a digestive health standpoint.
If you’re among the millions with gut issues, and you happen to find bone broth to be soothing and helpful in reducing symptoms – but you don’t tolerate garlic or onions…this round-up is for you!
As a functional gut health dietitian, holistic nutritionist, former IBS sufferer, I’m going to share with you my personal favorite store-bought low FODMAP bone broth products on the market as well as a few simple recipes you can make at home.
Disclaimer: This article was written for informational, educational purposes. This article should not replace medical advice from your doctor, and nutrition advice from a registered dietitian. Always consult with your healthcare team 1:1 to receive custom recommendations tailored to your bio-individual needs!
Affiliate disclosure: This article contains affiliate links*. As an Amazon Associate and an affiliate for FOND, I will make a commission on qualifying purchases at no extra cost to you.
Table of Contents
What are FODMAPs? (Quick review)
“FODMAP” is an acronym which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
FODMAPs are short-chain carbohydrates which are poorly digested in the small intestine, ultimately triggering unwanted symptoms such as gas, bloating, diarrhea, and abdominal discomfort.
(Read more about the low FODMAP diet here!)
What is bone broth?
Bone broth is a type of broth that has been made by simmering or slow-cooking animal bones such as from chicken, beef, turkey, bison, or venison.
Spices and veggies are also traditionally added to bone broth for flavor, nutrients, and antioxidant benefits.
Our ancestors have been making bone broth for thousands of years, not just because it’s delicious but because it’s a very efficient way to nourish lots of people for very low expense.
Using animal bones to make broth was also traditionally a way to ensure that no part of the harvested animal would be wasted.
In recent years, people have been drinking bone broth as a “functional food” for gut health, since it is rich in collagen, gelatin, amino acids, and other gut-healing nutrients which benefit gut health.
(Check out my insights on the potential benefits of bone broth for IBS and leaky gut, here!)
Not all low FODMAP broth is bone broth
Keep in mind that most types of broth are NOT made with bones, so not all broth is a bone broth! (Think commercially-made “chicken broth”, “beef broth”, etc.)
Not all bone broth is low FODMAP
A low FODMAP bone broth must be made with animal bones (which provide specific gut-restorative benefits) – AND there cannot be any high FODMAP ingredients such as garlic, onions, or certain types/quantities of mushrooms.
What about INFUSED onions and garlic?
According to Monash University (the leading authority on all things FODMAPs), the fructans in onions and garlic are water-soluble.
So while garlic-infused olive oil is allowed on a low FODMAP diet, this does not apply to broths and soups that have strained the onions and garlic out of the liquid, unfortunately!
Who is low FODMAP bone broth for?
Low FODMAP bone broth is for folks with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) who have been prescribed a low FODMAP diet, and/or notice they don’t tolerate garlic/onions – and seem to feel better when they drink bone broth.
(Bone broth isn’t for everyone! Feel free to read more about the potential contraindications of bone broth for IBS and leaky gut here.)
Best store-bought low FODMAP bone broth brands
As a former IBS sufferer and bone broth connoisseur, I know first-hand that making bone broth is a lot of work!
Plus, if you’re new to bone broth, it may be a good idea to try it out and make sure you like it before making a massive batch of this concoction at home, only to throw it out. (With all due respect, I hate wasting food, especially when it comes from an animal.)
Below is a round-up of my favorite variations of store-bought low FODMAP bone broth:
FOND is my personal favorite bone broth! I consume it on a weekly basis at home. It’s tasty and it helps me to stay in remission from IBS (alongside a series of other very specific holistic lifestyle practices).
A few things I love about FOND bone broth:
- 100% organic and non-genetically modified (“non-GMO”)
- All beef is 100% grass-fed and grass-finished
- No hormones or antibiotics
- No added sugar or sweeteners
- Farming practices are ethical, sustainable, and regenerative
- Containers are glass (plastic-free)
- Broth is shelf-stable until opened (refrigerate after opening)
In addition to their incredible quality standards, the taste is smooth, and the flavors are rich.
Just keep in mind that NOT all types of FOND bone broth are low FODMAP.
For your convenience, I’ve listed all the low FODMAP variations of FOND bone broth below!
(You can find most of these in natural food stores such as Whole Foods, Sprouts, and Natural Grocer, or you can also order FOND online.)
Please note, I’m a proud affiliate of FOND. This means that if you make a purchase using any of my affiliate links* below, I will make a small commission at no extra cost to you!
As a thank you for supporting my small business, feel free to use my special affiliate code JENNAV at checkout to get 10% off your first FOND order. 😀
Ingredients: Water, Free-Range Poultry (*Chicken Feet, *Backs, *Necks), *Fennel Bulb , *Carrots, *Celery, *Apple Cider Vinegar, Ancient Sea Salt, *Fennel Seed, *Bay Leaves. *Denotes Organic Ingredients.
Ingredients: Water, Free-Range Poultry (*Chicken Feet, *Backs, *Necks), *Carrots, *Turmeric Root, *Celery, *Lemon Juice, Ancient Sea Salt, *Thyme, *Turmeric Root Powder, *Cracked Pepper. *Denotes Organic Ingredients.
Sucrose-Free, Maltose-Free & Low FODMAP FOND broths
The following products are naturally sucrose-free and maltose-free, for those who happen to have CSID or an acquired sucrase-isomaltase deficiency. They’re also quite delicious, nourishing and soothing!
Ingredients: Water, Free-Range Chicken Bones, Sea Salt.
Ingredients: Water, Grass-Fed Beef Bones, Sea Salt.
You can also check out the entire FOND collection of low FODMAP bone broths* here.
(Enter my affiliate code JENNAV for 10% off your first order!)
Gourmend Foods* is currently the only type of bone broth on the market that has received an official Monash University Low FODMAP stamp of certification.
Since this is a smaller business, this broth is currently only available online; I haven’t yet seen it in any stores. (Please let me know if I’m wrong, and I’ll update this post!)
A few things I love about Gourmend Foods bone broth:
- All organic and non-GMO ingredients
- Low FODMAP certified
- Very low in sodium
In this chicken bone broth, Gourmand Foods is able to capture the traditional chicken soup flavors, aromas, and overall experience by using a simple blend of carrots, celery, parsley, and low FODMAP onion alternatives.
(Instead of onions, they feature a fusion of scallion green tops, leek green tops, and chives so you aren’t missing out on the flavors and aromas of traditional chicken soup.)
Ingredients: Water, Organic Chicken Bones, Organic Scallion Green Tops, Organic Carrots, Organic Celery, Organic Leek Green Tops, Organic Chives, Organic Parsley
This variation of low FODMAP beef bone broth is flavorful and also rich in antioxidants from the oyster mushrooms, tomato paste, and thyme.
It’s also rich in iodine because of the nori (a type of seaweed).
Ingredients: Water, Grass-Fed Beef Bones, Organic Carrots, Organic Leek Green Tops, Organic Celery, Organic Scallion Green Tops, Organic Oyster Mushrooms, Organic Tomato Paste, Organic Parsley, Organic Thyme, Organic Nori
(While I love all of the low FODMAP soups included in this round-up, I personally find that Gourmend doesn’t use much salt, so I prefer the richer taste and bolder flavors of FOND bone broths.)
If you don’t want to spend lots of money on pre-made bone broth, making your own is very economical and can be empowering, too!
Homemade low FODMAP bone broth recipes (round-up)
As a reminder, bone broth recipes are considered low FODMAP if they don’t contain any garlic, onions, or other high FODMAP herbs, spices or veggies.
The only ingredients you need to make a low FODMAP bone broth are the animal bones, water, and salt; however, you can doctor it up as much as you’d like!
You can make low FODMAP bone broth using chicken, beef, or any other type of meat/poultry of choice.
There are also different methods for making bone broth: you can use an instant pot, crock pot (slow cooker), or even your stovetop.
Below are a few different variations of low FODMAP chicken and beef bone broth, depending on what you prefer and the type of equipment you have on-hand at home.
Low FODMAP chicken bone broth recipes
Chicken bone broth can be made with a whole chicken, leftover chicken carcass, chicken feet, and/or chicken legs/thighs. It can be made with or without veggies, herbs and spices.
As a general rule of thumb, the more bones and/or chicken feet you add, the more collagen and glutamine you’ll extract from the bone broth – and the more it will gel when you put it in the fridge!
If you’re new to bone broth, I always recommend starting out with less bones (so using a whole chicken) to get an idea of what your gut can tolerate from a collagen and glutamine standpoint.
(More is not always better, especially when your gut lining is compromised!)
Making bone broth in an instant pot is a nice option for those who are busy and looking to save time while staying economically savvy.
This recipe by Rad Foodie is very classic and simple. It captures the essence of homemade chicken soup, sans FODMAPs! There are some optional add-ons, but you don’t need to use them if you don’t have them on-hand.
This recipe by Kim of Pretty Delicious Life is versatile, in that you can make it with chicken OR beef. It includes lots of veggie, herbs, and spices, but all you really need is the bones, water, and salt. You do you!
Low FODMAP beef bone broth recipes
This type of bone broth can be made with the collagen-rich joints and knuckle bones of large animals such as cows or bison, or even lamb or venison.
Beef bone broth is generally more gelatinous and higher in collagen compared to chicken broth. It also has a very distinct taste which I find is hit-or-miss.
All of that said, I recommend trying beef bones first, before getting too adventurous with other types of animal bones.
This recipe extracts flavors from a blend of carrots, celery, bay leaves, fresh herbs, and dried mushrooms.
But you can use whatever you have on hand – as long as the ingredients are low FODMAP.
This is a classic slow-cooker beef bone broth recipe! No veggies, herbs or spices are used here. But feel free to add whatever you’d like.
How to incorporate bone broth into your diet
There are lots of ways to integrate bone broth into your regular lifestyle! Try any or all of the following ideas:
- Sip on it by the mug, with meals or between meals
- Use bone broth instead of water in soup recipes
- Cook your rice or quinoa with bone broth instead of water
- Cook veggies and pasta of choice in bone broth instead of water (check out a round-up of low FODMAP pasta brands here)
Frequently asked questions
Is bone broth low FODMAP?
Most bone broth available in stores is not low FODMAP. This is because most variations contain high FODMAP ingredients like garlic and/or onions.
(As a friendly reminder, the fructans in garlic and onions are water-soluble, which means that straining these out of your broth won’t be enough to exclude the FODMAPs from your bone broth!)
Is bone broth gluten free?
The good news is that most types of bone broth are gluten free. This means they don’t contain any ingredients derived from wheat, barley, or rye.
Either way, if you have celiac disease or a non-celiac wheat/gluten sensitivity, look for the certified “gluten free” stamp on a store-bought bone broth.
Is bone broth vegan?
No. Bone broth comes from animal bones, so “vegan bone broth” would be an oxymoron! 😉
But if you’re vegan, there are some bone broth alternatives which I’ll list at the end of this article.
What’s the best bone broth for IBS and SIBO?
In the early stages of your healing journey, it may be in your best interest to make sure you can tolerate bone broth since it is high in glutamates and certain other constituents that aren’t always well tolerated by people with gut issues.
You can also try one of the simple homemade bone broth recipes listed in this article if you’d like a more cost-effective option.
Storing bone broth: what is considered best practice?
If you’re using a shelf-stable bone broth, it can be stored at room temperature until the expiration date listed on the package, as long as it’s unopened.
Once you have opened the bone broth, you should keep it refrigerated and in a sealed container for up to a week.
I recommend storing your bone broth in a glass container (such as a mason jar or Pyrex Tupperware) versus plastic containers, if possible, in the refrigerator (after it has cooled).
It’s important to make sure to let very hot broth cool down a bit before transferring it to the glass container and putting it in the fridge!
- (If you refrigerate very hot liquid in a glass container, the glass could potentially break and make a huge mess.)
How long does bone broth last in the fridge?
Freshly opened or freshly made bone broth will last ~5 to 7 days in the fridge, when properly sealed.
How long does bone broth last in the freezer?
If properly stored and sealed, bone broth in the freezer is good for up to ~6 months.
How much bone broth per day should I drink for gut health?
Due to bio-individuality, the answer to this question is something that will be unique to you.
However, if you tolerate bone broth, 1 to 4 cups per day for at least a year is considered a general “therapeutic dose” for gut repair, in my world of holistic nutrition.
Please consult your healthcare team for custom recommendations tailored to your individual needs!
What are some suitable low FODMAP alternatives to bone broth?
I totally get that bone broth isn’t for everyone!
Maybe you’re vegan or vegetarian…
Or maybe you don’t feel good when you bone broth.
Or, perhaps you don’t like the taste experience of drinking bone broth – but you want to support a healthy gut.
If bone broth isn’t your cup of tea, but you want to repair your gut, check out the following:
- Should You Take Colostrum for Leaky Gut?
- The Low-Down on L-Glutamine for Leaky Gut Repair
- Collagen for Leaky Gut: Does it Work?
- Potential Benefits of Zinc Carnosine for Leaky Gut & Beyond
- Beans and IBS: Expert Advice on Enjoying Low FODMAP Beans & Legumes
- Gut-Healing Chicken Soup (Recipe)
- 15 Simple & Delicious Dietitian-Approved Low FODMAP Lunch Ideas
- 19 Simple and Healthy Low FODMAP Dinner Ideas & Recipes (Round-Up)
There are lots of ways to enjoy and reap the benefits of a low FODMAP bone broth!
Try it with chicken or beef.
Or you can make your own low FODMAP chicken or beef bone broth! You can do so using an instant pot, crock pot (slow cooker), or your stovetop.
Customize as much as you’d like! Just make sure you’re sticking to the low FODMAP diet parameters, and practicing proper food safety handling and storage methods. (For example, keep it refrigerated after making/opening, and drink it or freezing within a week of making or opening).
1 to 4 cups of low FODMAP bone broth most days is generally a therapeutic dose. But always consult with your healthcare team to receive custom advice.
If you can’t or don’t want to drink low FODMAP bone broth, ask your team about trying an alternative. I recommend checking out colostrum, l-glutamine, collagen peptides, or zinc carnosine as low FODMAP gut repair alternatives to bone broth.
Thanks for reading! If you found this article helpful, please share it with your fellow gut health enthusiasts. 🙂 XO – Jenna