Low FODMAP Bone Broth: Finally, a Broth You Can Trust
by Bon Sip
If you follow a low FODMAP diet, you know the feeling of standing in the grocery aisle reading the back of every carton of broth. Onion. Garlic. Onion powder. Natural flavours. Nearly every broth and stock on the shelf is built on the very ingredients you are trying to avoid.
We made our Chicken FODMAP Bone Broth for you.
What is the low FODMAP diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are types of carbohydrates that some people don't absorb well. When they reach the large intestine they ferment, which can leave sensitive people with gas, bloating, cramping and unpredictable digestion.
The low FODMAP diet was developed by researchers at Monash University in Australia, and it is widely used by people living with IBS and other digestive troubles. It usually happens in three phases: removing high FODMAP foods, slowly reintroducing them to learn your own triggers, and then building a long-term way of eating that works for your body.
Why most broths don't work
Onion and garlic are two of the richest sources of fructans, a FODMAP that troubles many sensitive stomachs. They are also the base of almost every soup, stock and broth you can buy. Cooked down for hours, they end up in every single sip.
How we make ours different
Our Chicken FODMAP Bone Broth has no onion and no garlic. Instead, we build its gentle, savoury flavour with carrots, parsley, ginger, rosemary, thyme, sage and turmeric, and add a blend of organic herbs chosen to soothe and support digestion, like lemon balm, astragalus and codonopsis.
We start with the bones of free-run Mennonite chickens raised without hormones or antibiotics, and simmer them slowly for over 24 hours to draw out collagen and amino acids. Then we strain it three times through unbleached cheesecloth. Nothing else goes in: no gums, no preservatives, no powders and no fillers.
Ways to use it every day
- Sip it warm from a mug, morning or evening.
- Cook rice or quinoa in it instead of water, for more flavour and nourishment.
- Make an easy soup: simmer it with carrot, zucchini, potato and shredded chicken, and finish with fresh herbs.
- Add flavour without onion and garlic: the green tops of scallions, fresh chives and garlic-infused olive oil are all common low FODMAP swaps.
If you are in the early elimination phase, keep a simple note of how you feel, as you would with any new food.
Living with a sensitive gut shouldn't mean giving up comfort. We hope this broth makes your days a little easier.