Low FODMAP Broth and Stock Options:  Brands, Store-Bought Products, and Recipes

A low FODMAP broth or stock (aka, one made without garlic or onions) is hard to come by!  That’s because most types of broths and stocks (both homemade and commercially-made products on the market) usually contain garlic and/or onions, which aren’t allowed on a low FODMAP diet.

While there’s nothing inherently wrong with garlic or onions, it is an inconvenience – and a potential symptom trigger – if you (or your clients) are navigating irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) from a nutrition standpoint.

Hopefully, this low FODMAP broth and stock round-up and guide can help make your life (or your clients’ lives) a little easier!

Disclaimer: This article was written for educational purposes and should not replace medical/dietary advice from your treatment team.  Make sure to consult with a FODMAP-trained gut health dietitian for customized nutritional guidance tailored to your bio-individual needs.

Affiliate disclosure:  This article contains affiliate links (marked with a * symbol) for products I endorse.  As an Amazon Associate and FOND affiliate, I may earn a commission on qualifying purchases at no extra cost to you!

What is broth?

“Broth” is a type of savory liquid medium, which is made with water as the base, and may contain extracts of veggies, herbs/spices, meat, chicken, fish, turkey, or other animal proteins.  

You may also hear broth synonymously referred to as a “stock”, for example “veggie stock”, “chicken stock”, or “meat stock”.

Broths are most often used for making soups and chili recipes, but they can also add extra flavor (and in some cases, improve digestibility of grains) if you use broth instead of water to cook grains like rice, quinoa, or pasta.

What is a stock?

A stock is very similar to broth except that it is typically richer, more viscous/gelatinous and often made with bones.

Examples of stocks would be a chicken stock made with chicken on-the-bone, or meat stock made with beef/lamb shanks.

Bone broth may also be considered synonymous with a stock, if it was made using animal bones.  

Like broth, you can also use stock in place of water when cooking certain types of grains and/or for making soups more rich and flavorful.

When is a broth or stock low FODMAP?

Low FODMAP ingredients

Broth can be low FODMAP as long as it’s made exclusively with low FODMAP herbs and spices (so no garlic/onion), and low FODMAP veggies.

• Note that certain garlic-derived ingredients (specifically garlic scapes* and garlic-infused olive oil*) are allowed on a low FODMAP diet.  So, you may find either or both of these listed as an ingredient in some (but not all) of the following low FODMAP broths and stocks.

Monash-approved / low FODMAP certified

Any product listed in the Monash University Low FODMAP App, and/or labeled with the Monash low FODMAP certification, is low FODMAP.  (Monash University is the leading authority in all things FODMAPs.)

Note:  Before we go any further, keep in mind NOT everyone with IBS needs to avoid garlic and onions or stick to a low FODMAP broth.  This is only relevant if you have a garlic/onion intolerance, or you’re unsure and still in the early stages of identifying food-symptom triggers.  Consider working with a registered dietitian and keeping a food-symptom journal if you’re unsure whether or not you have an intolerance to garlic or onions!

Low FODMAP broth brands, products, and recipes (round-up) 

Vegetable broths and stocks

Brands and product picks

At this time, the only Monash-certified low FODMAP vegetable broth on the market is Gourmend’s organic vegetable broth:

• Gourmend Organic Vegetable Broth*
  • Ingredients:  Water, Organic leeks (green tops only), organic carrots, organic oyster mushrooms, organic scallions (green tops only), organic parsley, organic garlic-infused olive oil (extra virgin olive oil and garlic), organic tomato paste, organic chives, organic thyme, organic nori, organic black pepper, organic bay leaf. 

Other store-bought low FODMAP veggie broths on the market include but aren’t limited to:

• Zoup! Veggie Broth*
  • Ingredients:  Vegan Broth (Water, Natural Flavor, Yeast Extract, Sea Salt)

I understand that’s slim pickin’s.  But on a positive note, it’s very easy (and more economical) to make your own low FODMAP veggie broth!

To DIY, check out my low FODMAP veggie broth and stock recipe round-up below.

Recipes

• Instant Pot Low FODMAP Veggie Broth (Gutivate)
• Simple Low FODMAP Veggie Broth (Fodmap Formula)
• Low FODMAP Vegetable Stock (Karlijn’s Kitchen)
• Garlic-Flavored Savory Low FODMAP Vegetable Stock (George Eats)
• Roasted Low FODMAP Vegetable Stock (A Saucy Kitchen)

Chicken broth and stock

A low FODMAP chicken broth/stock is any type of broth/stock infused with chicken.

Brands and products

Best options

• Organic Chicken Broth (365 Whole Foods Market)*
  • Ingredients:  Organic Chicken Broth (Filtered Water, Organic Chicken Stock), Contains Less Than 2% Of The Following: Organic Chicken Flavor, Sea Salt, Organic Celeriac Juice Concentrate, Organic Carrot Juice Concentrate.
• Simply Nature Organic Chicken “Bone Broth” (Aldi)
  • • Ingredients:  Organic Chicken Stock, Organic Chicken Flavor.

Other options

• Zoup! Chicken Broth
  • • • Ingredients:  Chicken broth, natural flavor, yeast extract, sea salt.
• Zoup! Low Sodium Chicken Broth
  • Ingredients:  Chicken broth, natural flavor, yeast extract, sea salt.
• Progresso Tuscany Chicken Broth
• • • Ingredients:  Chicken broth; contains 1% or less of: salt, sugar, natural flavor (including thyme, rosemary, basil, oregano, and marjoram).
• Swanson’s Unsalted Chicken Stock 
• • Ingredients:  Chicken Stock, Dehydrated Chicken, Natural Flavoring, Chicken Fat.

Recipes

• Gut-Healing Low FODMAP Chicken Stock/Soup
• Classic Low FODMAP Chicken Broth (Delicious As It Looks)
• Low FODMAP Chicken Stock (FODMAP Everyday)
• Slow-Cooked Low FODMAP Chicken Stock (A Little Bit Yummy)

Beef broth

Brands and products

• Simply Balanced Organic Beef Broth
  • Ingredients:  Organic beef stock; contains less than 2% of sea salt, organic beef flavor (organic beef flavor, sea salt), organic carrot juice concentrate, organic beef fat, flavor, organic caramel color.
• Aldi’s Simple Nature Organic Beef “Bone Broth”
  • Ingredients:  Organic Beef Stock, Contains Less Than 2% Of Sea Salt, Organic Beef Fat, Organic Caramel Color.
    • Note: I don’t consider this a bone broth because there is nothing on the ingredient list about beef bones.
• Hy-Vee’s Full Circle Organic Beef Bone Broth
  • Ingredients:  Organic Beef Stock, Contains 2% or Less of: Sea Salt, Organic Beef Fat, Organic Caramel Color.
    • Note: I don’t consider this a bone broth because there is nothing on the ingredient list about beef bones.

Bone broth

A bone broth is the same as regular broth except that it’s made with higher concentrations of bones, and usually cooked for longer periods of time to extract the nutrients from the bones.

(Check out the low FODMAP bone broth list below, or check out a deeper dive into low FODMAP bone broths here.)

Beef bone broth

• FOND Regenerative Beef Bone Broth – Unflavored* 
  • Ingredients: Water, Grass-Fed Beef Bones, Sea Salt.
    • Enter my special affiliate code JENNAVOLPE for 15% off your first FOND order!
• Gourmend Organic Beef Bone Broth* (Monash-Approved)
  • 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
• Beef Bone Broth by Zoup!*
  • Ingredients:  Beef Bone Broth, Natural Flavor, Yeast Extract, Sea Salt.
• Broth Sisters’ Grass-Fed Beef Bone Broth
  • Ingredients:  100% Grass-fed Australian Beef Bones, Filtered Water, Organic Carrot & Celery, Apple Cider Vinegar, Parsley, Black Peppercorn, Rosemary, Bay Leaf, Evaporated Sea Salt.
• Butcher’s Organic Beef Bone Broth
  • Ingredients:  Filtered Water, Organic Beef, and Organic Carrots.

Chicken bone broth

• FOND Regenerative Chicken Bone Broth – Unflavored* 
  • Ingredients: Water, Free-Range Chicken Bones, Sea Salt.
    • Enter my special affiliate code JENNA-VOLPE for 10% off your first FOND order!
• FOND Regenerative Chicken Bone Broth with Fennel & Bay Leaves*
  • Ingredients: Water, Free-Range Poultry (Chicken Feet, Backs, Necks), Fennel Bulb , Carrots, Celery, Apple Cider Vinegar, Ancient Sea Salt, Fennel Seed, Bay Leaves. 
    • Enter my special affiliate code JENNA-VOLPE for 10% off your first FOND order!
• FOND Regenerative Chicken Bone Broth – Turmeric & Black Pepper*
  • Ingredients:  Water, Free-Range Poultry (Chicken Feet, Backs, Necks), Carrots, Turmeric Root, Celery, Lemon Juice, Ancient Sea Salt, Thyme, Turmeric Root Powder, Cracked Pepper.
    • Enter my special affiliate code JENNA-VOLPE for 10% off your first FOND order!
• Gourmend Organic Chicken Bone Broth* (Monash-Approved)
  • Ingredients:  Water, Organic Chicken Bones, Organic Scallion Green Tops, Organic Carrots, Organic Celery, Organic Leek Green Tops, Organic Chives, Organic Parsley.
• Broth Sisters’ Chicken Bone Broth (Monash-Approved)
  • Ingredients:  Free Range Chicken Bones (chemical-free, hormone-free, antibiotic-free), Filtered Water, Organic Carrots & Celery, Parsley, Apple Cider Vinegar, Black Peppercorn, Thyme, Bay Leaf, Evaporated Sea Salt.
• Butcher’s by RoliRoti Organic Chicken Bone Broth
  • Ingredients:  Filtered Water, Organic Chicken, and Organic Carrots.

Turkey broth

There are currently no low FODMAP turkey broths or stocks on the market.   But the good news is it’s easy to make!  

Below is a low FODMAP turkey stock recipe to try, especially after Thanksgiving (if you celebrate):

• Low FODMAP Turkey Stock Made with a Carcass (FODMAP Everyday)

Low FODMAP soup bases and bouillon cubes

Soup bases and bouillon cubes are concentrated flavorings made with seasonings and extracts.  They are added to water to make soups, broths, sauces and gravies in place of stock, when you’re in need of convenience and time-saving options.

The following low FODMAP soup bases and bouillon products are free of garlic, onions, and other FODMAPs and can add lots of flavor to a low FODMAP ramen or other soup recipe.

Veggie-based

• Fody Foods Vegetable Soup Base
  • Ingredients:  Salt, Dehydrated Vegetables (Carrots, Tomatoes), Sugar, Potato Starch, Herbs & Spices (Basil, Celery, Oregano, Rosemary, Parsley, Paprika), Canola Oil, Extra Virgin Olive Oil.

• Massel Vegetable Broth Bouillon Cubes
  • Ingredients:  Southern Ocean Sea Salt, Maize Maltodextrin (derived from corn), Cane Sugar, Natural Vegetable Flavors, Yeast Extract (Celery, Spinach, Bay Leaf), Sunflower Oil, Extra Virgin Olive Oil.

Chicken-based

• Fody Foods Chicken Soup Base*
  • Ingredients:  Salt, Dehydrated Chicken, Rice Flour, Chicken Fat, Sugar, Celery, Sage, Turmeric, Rosemary Extract.
• PackIt Gourmet Chicken Broth Concentrate
  • Ingredients:  Chicken Stock, Natural Flavor, Salt, Chicken Fat, Sugar, Maltodextrin, Yeast Extract, Xanthan Gum.

Related articles and recipes

• Low FODMAP Herbs, Spices, & Seasonings
• Low FODMAP Bone Broth Round-Up
• Bone Broth for IBS & Leaky Gut: Benefits & Contraindications
• 3-Ingredient Low FODMAP Tomato Soup (Recipe)
• Low FODMAP Thai Spiced Coconut Soup (Recipe)
• Low FODMAP Lentil Soup (Recipe)

Recap and final thoughts

Broths and stocks can be safely incorporated into a low FODMAP diet as long as they are made without no garlic or onions.

(The only exception would be if garlic is in the form of low FODMAP friendly variations such as garlic-infused olive oil and/or garlic scapes.)

Look for the Monash University Low FODMAP Certified™ seal of approval on a product label, or refer to the above list of broths and stocks made with low FODMAP ingredients if you’re unsure.

As a friendly reminder, this is only relevant if you don’t tolerate (or are unsure whether or not you tolerate) garlic and onions from an IBS symptom standpoint.  Otherwise there is no need to avoid garlic and onions unnecessarily, even with IBS.

(Consult with your FODMAP-trained registered dietitian if you’re unsure)!

Next steps

If you’d like to learn more about how to navigate IBS and the low FODMAP diet from a holistic nutrition standpoint, make sure to download my free comprehensive high & low FODMAP foods list PDF here!