Low FODMAP Chicken Broth: A Gut-Friendly Twist on a Classic
Chicken broth is the unsung hero of kitchens everywhere—whether it’s the comforting base of a soup on a rainy day or the secret weapon in your risottos and sauces. But when you’re following a low FODMAP diet, crafting a flavorful and gut-friendly chicken broth can sometimes feel like navigating a spaceship through an asteroid field. Luckily, with a few savvy swaps and mindful choices, you can enjoy that rich, savory goodness without triggering your digestive system. Inspired by the excellent gluten free chicken broth recipe from Gourmend Foods, here’s how to make a version that’s fully low FODMAP compliant.
Why Modify Chicken Broth for Low FODMAP?
Traditional chicken broth often calls for onions, garlic, and sometimes other high FODMAP vegetables like leeks or celery—ingredients notorious for causing digestive mayhem in those sensitive to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Even some store-bought broths sneak in these offenders, making it hard to control your intake. The key? Replace those high FODMAPs with low FODMAP alternatives that deliver flavor without the side effects.
The Low FODMAP Broth Blueprint
Let’s break down the core ingredients and our clever swaps:
- Onion & Garlic: These are like the Darth Vader of FODMAPs—powerful but best avoided. Instead, we use the green tops of leeks or spring onions, which are low FODMAP up to 97g per person, or better yet, garlic-infused oil or certified low FODMAP powders such as Gourmend Garlic Scape Powder. This preserves that signature aroma and depth without the gut-busting effects.
- Vegetables: Classic broth veggies like carrots, celery, and parsley are staples. Carrots are unfortunately high FODMAP raw but become friendly when cooked, so we keep them in. Celery stalks are a no-go, so omit or replace with the green parts of leeks. Parsley is best fresh and used liberally since dried parsley has limited data but fresh is usually tolerated.
- Broth Base: Instead of traditional chicken stock that may contain onion and garlic extracts, we lean on certified low FODMAP broths like Gourmend’s Chicken Bone Broth, which have been tested and carry no upper limit. This guarantees a savory, umami-rich backbone to your broth.
- Herbs & Spices: Stick with low FODMAP herbs like bay leaves (dried, up to 2g), black pepper, and fresh parsley. Avoid complex blends that might contain onion or garlic powders.
- Liquids: Water is the star, but if your original recipe calls for wine, keep it within limits—use no more than 150ml of dry red wine per person and top up with low FODMAP broth to preserve flavor balance without overload.
Step-by-Step Low FODMAP Chicken Broth
Ingredients:
- 1 whole chicken (about 3-4 lbs), or equivalent chicken bones
- 2 large carrots, peeled and chopped
- 2 stalks green parts of leeks (white parts discarded), roughly chopped
- 2 bay leaves (dried, up to 2g total)
- 1 tablespoon garlic-infused olive oil (ensure no garlic pieces remain)
- Fresh parsley bunch, tied or loosely chopped
- 1 teaspoon black peppercorns
- 10 cups water
- Optional: 100 ml dry red wine (within low FODMAP limit), plus 100 ml certified low FODMAP chicken broth
- Salt to taste
Instructions:
- In a large stockpot, warm the garlic-infused olive oil over medium heat. Add the green parts of leeks and carrots, sautéing gently until they start to soften and release aroma—about 5 minutes. This step unlocks flavors without the FODMAP punch of onions and garlic.
- Add the whole chicken or chicken bones, bay leaves, black peppercorns, and fresh parsley to the pot.
- Pour in the water and, if using, the red wine and certified low FODMAP chicken broth. The wine adds complexity but stays within FODMAP limits when moderated.
- Bring the mixture to a gentle boil, then reduce heat to low and simmer uncovered for 1.5 to 2 hours. Skim off any foam or impurities that rise to the surface to keep the broth clear and clean-tasting.
- Once done, carefully strain the broth through a fine mesh sieve, discarding solids.
- Season with salt to taste. Let the broth cool, then refrigerate or freeze in portions for future use.
Why These Changes Matter
By swapping out onions and garlic for leek greens and garlic-infused oil, you keep the aromatic backbone without the FODMAPs that sneak attack your digestion. Using certified low FODMAP broth as a base is like having a trusty co-pilot who’s been vetted by scientists—reliable and safe. Limiting wine to 150 ml per person respects the FODMAP ceiling while still allowing you to indulge in a touch of sophistication.
This broth works as a versatile foundation—whether you’re crafting a soothing chicken noodle soup, adding moisture to a grain bowl, or boosting the umami in your sauces. Plus, it’s gluten free, dairy free, and crafted with the precision of a sci-fi engineer calibrating a hyperdrive.
Final Thoughts: Broth, But Make It Low FODMAP
Chicken broth might seem humble, but it’s a flavor powerhouse that deserves your attention. With a few strategic substitutions guided by the latest low FODMAP research, you can enjoy every spoonful without the worry of digestive distress. Think of it as upgrading your kitchen’s AI—smart, intuitive, and tailored to your unique needs.
For more inspiration and to dive deeper into gluten free chicken broth, check out the original recipe at Gourmend Foods. Trust me, your gut will thank you, and your taste buds will beam with joy.
Checkout ProductScope AI’s Studio (and get 200 free studio credits)