Low FODMAP Chicken Broth Recipe: Gentle, Nourishing & IBS-Friendly

If you’re searching for a low FODMAP chicken broth recipe, you’re likely looking for something simple, healing, and safe for your gut. And you’re absolutely in the right place.

Chicken broth is one of those comforting staples that can feel like a warm hug, especially when your digestion is sensitive. But traditional recipes often include onion and garlic, which are high in FODMAPs and can trigger symptoms.

The good news? You can make a deeply flavourful, nourishing broth without them.

Let’s walk through a recipe that’s not only low FODMAP, but also rich, soothing, and easy to prepare at home.

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Why Choose a Low FODMAP Chicken Broth?

Before we get into the recipe, it’s worth understanding why this matters.

Many store-bought broths and traditional recipes contain:

• Onion
• Garlic
• High-FODMAP additives

These ingredients are high in fructans, which can ferment in the gut and cause:

• Bloating
• Pain
• Gas

By making your own broth, you:

• Control every ingredient
• Avoid hidden triggers
• Create something your gut can truly tolerate

And that’s incredibly empowering.

Low FODMAP Chicken Broth Recipe (Step-by-Step)

This recipe is simple, deeply nourishing, and designed specifically for sensitive digestion.

Ingredients

• 1 chicken carcass or 1 pound uncooked chicken wings
• 2 carrots, halved widthwise
• 4 sprigs thyme or 2 sprigs rosemary or ½ teaspoon dried herbs
• 1 teaspoon cumin seeds
• 2 bay leaves
• 1 tablespoon black peppercorns
• 1 tablespoon sea salt
• Water (enough to fully cover ingredients)

Instructions

1. Prepare your ingredients

Place the chicken carcass or wings into a large pot. Add the carrots, herbs, cumin seeds, bay leaves, and peppercorns.

2. Add water

Pour in enough water to fully cover all ingredients. This allows proper extraction of flavour and nutrients.

3. Bring to a gentle boil

Heat over medium-high until it starts to boil, then reduce to a gentle simmer.

4. Simmer slowly

Let it simmer for 2–4 hours:

• 2 hours for a lighter broth
• 4 hours for deeper flavour and richness

Skim off any foam that rises to the surface.

5. Add salt towards the end

Add sea salt in the final 30 minutes to control flavour more precisely.

6. Strain and cool

Strain the broth through a fine sieve, discarding solids.

7. Store

• Refrigerate for up to 4 days
• Freeze for up to 3 months

Why This Recipe Is Low FODMAP

This low FODMAP chicken broth recipe works because it carefully avoids high-FODMAP ingredients while still building flavour.

✔️ Low FODMAP ingredients used:

• Carrots (safe in normal portions)
• Herbs like thyme and rosemary
• Spices such as cumin seeds and peppercorns

❌ Ingredients intentionally excluded:

• Onion
• Garlic
• Leeks

These are high in fructans and commonly trigger IBS symptoms.

How to Add Flavour Without Onion and Garlic

This is one of the most common concerns, and understandably so.

Here’s how this recipe compensates beautifully:

Herbs

Thyme and rosemary add depth and warmth.

Spices

Cumin seeds bring a subtle earthiness.

Chicken bones

Provide natural umami and richness.

Salt balance

Enhances all flavours without irritation.

💡 Tip: If tolerated, you can also add garlic-infused oil after cooking; it’s low FODMAP because fructans are not oil-soluble.

Nutritional Benefits for IBS

This broth isn’t just safe; it’s supportive.

Easy to digest

Liquid nutrition is gentle on the gut.

Hydrating

Supports overall digestive function.

Rich in collagen (if using bones)

May support gut lining integrity.

Anti-inflammatory potential

From herbs and slow cooking.

When to Use This Broth

This low FODMAP chicken broth recipe is especially helpful:

During flare-ups

• Easy on digestion
• Provides nourishment without stress

During the elimination phase

• Completely safe when prepared as above

As a base for meals

• Soups
• Risottos
• Sauces

Common Mistakes to Avoid

Adding onion or garlic “just a little”

Even small amounts can trigger symptoms.

Using store-bought broth without checking labels

Many contain hidden high-FODMAP ingredients.

Overloading vegetables

Stick to low FODMAP options and moderate quantities.

Variations You Can Try

Once you feel comfortable, you can gently personalise your broth.

Add-ins (low FODMAP options):

• A small piece of ginger
• Green tops of spring onions
• Parsley

For richer flavour:

• Roast the chicken bones before simmering

Conclusion

This low FODMAP chicken broth recipe is more than just a recipe; it’s a tool to help you feel safe, nourished, and in control of your symptoms.

By removing common triggers and focusing on gentle, flavourful ingredients, you can enjoy something deeply comforting without discomfort.

And sometimes, that simple bowl of broth can make all the difference.

FAQ: Low FODMAP Chicken Broth Recipe