Low FODMAP Chicken Broth

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This low FODMAP chicken broth recipe is a delicious base to any soup recipe. Chicken bone broth is super simple to make. All it takes is a few ingredients and time.

Homemade soup has been a huge base for Laura on the low-FODMAP diet.

It’s so easy to throw together, can be made into a million different recipes, and you can made large batches so you have leftovers for days. My favorite as a busy mom.

This easy low FODMAP chicken stock recipe is not only tasty, but it is also super nourishing and can help soothe gut issues. Bone broth has been said to help those with digestive tract issues like leaky gut (source), irritable bowel syndrome, and inflammation.

Tips For Making Low FODMAP Chicken Broth

• Truth be told, to make low FODMAP bone broth you really only need two ingredients; bones or water. 
• Swap out the chicken bones for beef bones and make beef bone broth.
• Salt adds flavor. I typically add salt when I’m making the soup rather than in the stock, but that is up to you.
• Freeze into ice cube trays and then place into freezer bags. Whenever you need low FODMAP broth (even if just a few tablespoons for a recipe), you can just grab a few ice cubes and you are set.
• This recipe can be made in a pressure cooker, slow cooker, or even a large pot.
• Laura will often use a rotisserie chicken for easy meal prep.
• Want the most gelatinous broth ever? Use chicken feet. I know sounds weird, but it’s true.

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FAQ

Can you have chicken broth on low FODMAP diet?

Yes. As long as it has low FODMAP compliant ingredients and doesn’t include high FODMAP foods things like onions, garlic, etc.

Is chicken broth good for IBS?

Yes. It can be very soothing for those with IBS, but you will want to take caution and make sure that the broth doesn’t include any ingredients that may trigger IBS.

Benefits Of Bone Broth

There is a reason your mom or grandma always made a batch of homemade chicken soup whenever a cold was coming on. Although bone broth has been shown to help with immune function, there are also a few other benefits. 

It has also been shown to help those with gut issues because of the gelatin, collagen, and glutamine preset. These can soothe and tighten the junctions in the intestines (source). Gelatin also helps food move more easily through the digestive track.

Collagen has also been shown to reduce joint pain and inflammation.

Glycine (an amino acid found in chicken broth) can help improve sleep quality and improve insomnia.

Ingredients:

Here is the thing. Most of the ingredients are technically optional. Even if you only have bones and water, you can still make broth. It won’t have as much depth of flavor but still works, still nutritious, and still has some flavor.

Chicken bones – I like to also use skins and any cartilage. You can also use just a whole chicken, but the cooking process is much shorter. Choose the best quality chicken you can afford. I like to use free-range chicken bones from local farmers whenever possible.

Water: Preferably filtered water.

Carrots: Clean and add, no reason to peel skins

Celery: (optional) Celery can be consumed up to 1/4 stalk per serving for the low FODMAP diet. Since only 1/2 half of stalk is used for 4 cups of broth.

Parsley: Dried or fresh can be used, adds such a pop of brightness and that classic soup soup flavor

Salt: Preferably sea salt or pink Himalayan salt.

Peppercorns: Adds yummy flavor, but once again, not totally necessary,

Bay leaves: Another broth staple. Add it in for more flavor. Do I forget to add it often? Yes, yes I do.

Other optional ingredients: green leek (just the green part), scallion tops, and garlic oil. These add additional flavor, but definitely not required. Remember the only thing you really need is bones and water.

Tools you may need:

Instant Pot or slow cooker

Storage container – I like to use a mason jar.

Fine mesh strainer

Store-bought options:

Sometimes we just don’t have the time or energy to make homemade chicken stock, and that is totally ok. There are some good commercial stocks on the market that are FODMAP diet approved.

• Swanson Cooking Stock Unsalted
• Aldi’s Simply Nature: both the Organic Beef Bone Broth and Organic Chicken Bone Broth
• Fody’s Chicken Soup Base
• Simply Balanced Organic Beef Broth
• 365 Organic Chicken Broth – does contain celery
• Progresso Tuscany Chicken Broth
• Full Circle Organic Bone Broth Chicken and Beef Bone Broth, Not The Chicken Broth

Note: These are subject to change based on companies changing recipes/formulas. Always check you ingredients.

Low FODMAPS Notes:

Two stalks of celery are considered a high FODMAP food according to Monash University. So we keep this way down. You can also totally omit it if you desire.

Add more flavor by adding a little bit of garlic oil or onion infused olive oil.

How to Make Low FODMAP Chicken Broth In The Instant Pot

Place chicken bones, herbs, peppercorns, carrots, celery (see notes), and water into the instant pot insert. I don’t even chop the veggies. I may snap them in half if they are too large.

Add lid and turn the nozzle to sealed.

Turn on Instant Pot to high pressure for 240 minutes. Allow it to do it’s magic.

Once it is done you have the choice to restart the time or to allow it to naturally release. I normally will run it again for 240 minutes. This gives you a greater opportunity to really get all that collagen out of the bones and make a more gelled low FODMAP stock.

Strain broth and place into glass jars or strain right into a soup recipe. Place in the fridge to cool or use right away.

How to Make Low FODMAP Chicken Bone Broth In The Slow Cooker

Place chicken bones, herbs, peppercorns, carrots, celery (see notes), and water into the slow cooker. Make sure the bones are covered in the water.

Add lid and set on low for 8-24 hours. The longer it goes the more gelatin and collagen will be extracted.

While it is cooking, periodically check that there is enough water. If the water is getting low you may need to add some more.

Strain with a fine mesh strainer and store in the freezer or fridge.

Storage:

Store in a jar in the fridge for up to a week. You can also allow the broth to cool completely and freeze in a freezer safe Zip-lock bag

How to freeze broth in mason jars:

Pour cooled broth into a jar leaving about 1-2 inches of head space. Liquids expand in the freezer and so you want to give it enough room to expand without breaking the glass.

My Super Secret Tip: Make A Double Batch Of Broth

Since soup is one of my absolute favorite foods I like to make a double batch of broth each week. This way makes it super easy, gives you tons of broth without having to clean the IP multiple times. This is really just my lazy way to meal prep

I do this by Adding a whole chicken, carrots, celery, parsley, etc with 1/2 gallon of water. You could also just use 4 cups of water, but remember when I say I LOVE soup. 

Put everything in the Instant Pot, set on high pressure for 40 minutes.

Once the timer goes off and it is finished cooking, allow it to naturally release for 10 minutes and then set it to venting. I like to cover up the vent with a towel or something. 

Take out chicken and place it in a container to cool (and to store).

Stain out broth and then throw everything you strained out back into the Instant Pot. 

Once the chicken is cool enough, take meat off the bones and place all the skin, bones, cartilage back into the IP.

Add 4 cups or more of water, and then set the timer for 240 minutes high pressure. Allow to naturally release for about 10 minutes. Vent.

Strain into a container.

Find More Delicious Low-FODMAP Recipes:

• The Best Juicy Turkey Burgers (low FODMAP friendly)
• Low FODMAP Ketchup
• Gluten Free Chocolate Mug Cake
• The Best Crispy Roasted Potato Wedges
• Peanut Butter Protein Bars
• Banana Protein Pancakes

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