Is Bone Broth Low FODMAP? A Comforting Choice—But With a Catch
The answer is: it can be—but only if it’s made the right way. Bone broth itself is not inherently high in FODMAPs, but many of the ingredients typically used in traditional recipes are.
Let’s break it down so you can sip safely.
What Makes a Broth Low or High FODMAP?
It all comes down to what’s added during the cooking process. The bones themselves? Totally fine. But the most common additions to bone broth—onion, garlic, leeks, and celery—are major high FODMAP offenders. During the long simmering process, FODMAPs leach into the broth, making even strained versions problematic.
So, if you’re drinking store-bought or restaurant-made bone broth, there’s a good chance it contains high FODMAP ingredients—even if they’re no longer visible in the final product.
How to Make Bone Broth Low FODMAP
To make bone broth that’s low FODMAP and IBS-friendly, you’ll need to modify the ingredient list. Here’s what to avoid:
- ❌ Onion
- ❌ Garlic
- ❌ Leeks (white part)
- ❌ Celery (even small amounts are high FODMAP)
And here’s what you can use to build flavor without triggering symptoms:
✅ Carrot (in moderate amounts)
✅ Green tops of spring onions or leeks
✅ Parsley, thyme, bay leaf
✅ Black peppercorns
✅ Garlic-infused oil (add after cooking, or for sautéing bones before adding water)
✅ Apple cider vinegar (small amounts help extract nutrients from bones—low FODMAP at 1 tbsp)
Simmer your bones (chicken, beef, or even fish) with these low FODMAP aromatics for 12–24 hours, then strain well.
You’ll get all the gut-supportive collagen and minerals—without the FODMAP overload.
What About Store-Bought Bone Broth?
Some store-bought brands offer low FODMAP-certified bone broths or “gut-friendly” versions, but you’ll still want to read labels carefully. Avoid products with:
- Garlic or onion powder
- “Natural flavors” (vague and could contain FODMAPs)
- Yeast extracts or broths made with celery, leeks, or other high FODMAP veggies
Look for broths that are clearly labeled as onion- and garlic-free, or better yet, opt for FODMAP-certified brands (like Fody or Casa de Sante).
Health Benefits of Bone Broth (When It’s Done Right)
Even in small servings, low FODMAP bone broth can be a gentle, healing option for IBS sufferers. It offers:
- Collagen and gelatin – Support gut lining and joint health
- Amino acids – Like glycine and proline, which may reduce inflammation
- Minerals – Including magnesium, calcium, and phosphorus
- Hydration and electrolytes – Especially when sipping warm broth
It’s a great base for soups, risottos, or sipping between meals—just make sure the ingredients work for your gut.
Final Thoughts: Can You Have Bone Broth on a Low FODMAP Diet?
Yes—but it has to be FODMAP-friendly. Bone broth made without onion, garlic, and other high FODMAP ingredients is perfectly safe during the elimination phase and beyond. When made correctly, it’s one of the most soothing, nutrient-rich additions to your low FODMAP lifestyle.
So go ahead—make a batch at home or hunt down a certified option. Your gut (and your taste buds) will thank you.
