If you’re looking to heal your gut with collagen-rich bone broth, or simply need a base for low FODMAP soup, this low FODMAP chicken stock recipe is the perfect thing to have in your back pocket. It’s easy, nourishing and much less expensive than buying store bought pre-made broth. All you need are chicken wings, carrots, herbs and a slow cooker or stock pot on the stove.
One of the pains of cooking low FODMAP dinners is that you can’t use a lot of store bought quick fix condiments and sauces because they usually have garlic or onion in them. Bone broth for low FODMAP soup is no different, which is why I made sure to include a recipe for low FODMAP chicken stock in my book SIBO Made Simple.
It should be one of those back pocket dishes that you don’t even need a recipe for, but I know that many people start to feel a little lost with what to include when so many aromatics are off limits.
And yet, drinking bone broth can be incredibly healing for those with leaky gut, dealing with SIBO treatment, or simply looking to give their digestive system support.
Why is bone broth good for your gut?
As animal bones simmer for hours, they release amino acids, collagen and nutrients that help your body rebuild tissue. This is especially important for repairing the tight junctions of your intestines.
For this reason, drinking bone broth is a great addition during every phase of the SIBO process. If you swap your morning tea or coffee for stock or broth, it is a salve for the digestive system, helps keep your blood sugar steady for the rest of the day, and can keep you fuller for longer thanks to the protein and healthy fat.
Making your own stock is also an important first step towards cooking for a low FODMAP diet, since most commercial broths have garlic and onion in them.
What is the different between chicken stock and bone broth?
Stock and broth are used interchangeably these days, but usually bone broth is simmered for longer and is richer in collagen, which is why when people talk about gut healing, they usually use the term bone broth. Chefs, however, think the whole concept is silly, since it is essentially the same thing as the stock people have been making for centuries.
How long should you cook gut healing bone broth?
You can cook this low FODMAP chicken stock for as long as you like! If you’re doing the stovetop method, you may need to periodically add more water if you’re simmering for more than 4 hours. In a slow cooker, you can cook it for up to 24 hours! The broth will just darken as it develops and become richer and more concentrated. I think the sweet spot is about 8 hours in the slow cooker or 6 hours stovetop on low.
Should you add vinegar to chicken bone broth?
Though I haven’t included it in this low FODMAP bone broth recipe, vinegar helps to draw out more minerals from the animal bones. If you don’t mind the flavor, add 1 tablespoon of apple cider vinegar to the broth. Vinegar is also helpful for maintaining steady blood sugar, so it’s a wonderful addition if you’re sipping on broth for breakfast.
What other herbs and vegetables can I add to this low FODMAP chicken broth?
Consider this low FODMAP chicken stock recipe just a starting point. Homemade stock is also a fantastic way to compost kitchen scraps and be a little greener at home. Feel free to “recycle” whatever wayward herb stems, carrot peelings, and other random hunks of this and that you have lying around.
I keep a resealable plastic bag in the freezer and add to it throughout the week as I do my meal prep, then make a big batch of broth over the weekend. Try to avoid citrus rinds, starchy vegetables, bitter greens and sulfurous veggies in the brassica family.
Great options are: carrot peelings, any herb, bell pepper, and a little celery (see my note in the recipe).
Can I make this low FODMAP stock with beef?
Beef broth benefits from roasting your bones first. To make low FODMAP beef broth, substitute 4 pounds beef bones (ask your butcher for knuckle bones, oxtail or marrow bones cut 2-inch thick) for the chicken carcass.
Roast the bones on a rimmed baking sheet in a 450°F oven, flipping every 10 minutes, until the bones are deeply browned and fragrant, about 30 minutes total. Transfer the whole contents of the pan (bones, juices, etc.) to a 6 to 8 quart stockpot or slow cooker along with the other ingredients in this low FODMAP stock recipe.
Can I make this low FODMAP stock vegan?
To make low FODMAP vegetable stock, omit the chicken bones, double the carrots and add 1 cup roughly chopped flat-leaf parsley (stems and leaves), 1/2 roughly chopped bell pepper, and 2 tablespoons tomato paste.
For even more flavor, roughly chop the carrot and sauté over medium-high heat in 2 tablespoons of Garlic-Infused Oil before adding the pepper and tomato paste and cooking for one minute more. Add the remaining ingredients and the water.
Can I make this low histamine chicken stock?
While the collagen in bone broth is generally a boon to gut health, if you’re experiencing histamine dysregulation, you might notice that soups and stews that rely on slow-cooked broths can cause symptoms.
Generally, anything that’s quick-cooking will be lower in histamine. The slow cooker is not your friend! To make this recipe low histamine, simply simmer the stock for a maximum of 2 hours over medium heat on the stovetop. Even better, use a pressure cooker or instapot!
How does it compare to store bought low FODMAP chicken stock?
There are so many benefits to making your own low FODMAP stock at home—it’s cheaper and much more flavorful. But in a pinch, I like this brand of store bought stock.
The best low FODMAP recipes to make with this stock!
For more healthy soup recipes click here. Read on for the recipe for low FODMAP chicken stock!
With health and hedonism,
Gut-Healing Low FODMAP Chicken Stock
This low FODMAP chicken stock can be made from a leftover roast chicken carcass or fresh chicken wings, which are cheap and have a high ratio of bones to meat. Other low FODMAP seasonings include carrots, bay leaf, rosemary and peppercorns, which give the broth some spice and depth. We are obviously omitting onions and garlic, but if you aren’t super sensitive, 1 celery stalk is likely safe since you will presumably not be consuming more than 1 quart of broth in one sitting. I left it off the main ingredient list though in case you are worried.
Servings 3 quarts
- 1 chicken carcass or 1 pound uncooked chicken wings
- 2 carrots halved widthwise
- 4 sprigs thyme or 2 sprigs rosemary or 1/2 teaspoon dried
- 2 bay leaves
- 1 tablespoon black peppercorns
- 1 tablespoon sea salt
Place the chicken carcass or wings, carrots, thyme or rosemary, bay leaves, black pepper and salt in a 6 to 8 quart stockpot or slow cooker. Cover the ingredients with 4 quarts of filtered water, or enough to submerge them while leaving an inch of room at the top. Cook on low for at least 4 hours, or up to 12 if using a slow cooker. Skim any foam off the top with a ladle.
Over a large bowl or liquid measuring cup, strain the stock through a fine mesh sieve, discarding the solids once or twice if there’s too much pile up. Taste for seasoning and add more salt as necessary.
Transfer the chicken broth to three 1-quart Ball jars or airtight containers and store in the fridge to sip on throughout the week. Alternatively, you can freeze the containers for future cooking.