Making homemade Low FODMAP Bone Broth could not be easier thanks to this simple slow cooker recipe that includes options on how to make bone broth SIBO friendly. Perfect for meal prep, this easy set it and forget it recipe is a great way to batch this soothing broth that belongs in all your homemade soups, pastas, meat dishes and more. Plus, tips on how to make a low FODMAP vegetable broth.
Bone broth is a staple in most diets. You can use it to make homemade soups like this Healthy Zuppa Toscana or in hearty comfort dishes like these low fodmap slow cooker Short Ribs.
If you are someone that suffers from SIBO, I’m adding tips to this post on how to make a low fodmap bone broth that is also SIBO friendly, so be sure to read this post carefully before jumping to recipe.
Why You Should Make Your Own Low FODMAP Bone Broth
- Bone broth is a kitchen staple. If you have homemade low FODMAP bone broth or veggie broth on hand at all times, you can make your favorite low FODMAP soup, stews, bisques, braises, marinades, sauces and more at any time. Those who are super sensitive to garlic and onion can feel confident they won’t experience a digestive flare if they’ve made low FODMAP broth at home.
- Bone broth is healing for the gut. Bone broth made with marrow bones for SIBO in particular can be a great way to support the gut while healing SIBO as it is packed with nutrients and protein. If you do not have SIBO, making bone broth with chicken bones makes for a collagen packed option that’s wonderful in helping to aid in repairing leaky gut or soothing IBS flares.
- It is so easy to make. Using a slow cooker allows you to make low FODMAP bone broth whenever the need strikes in a super hands-off approach.
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Low FODMAP Tip: Using garlic infused olive oil is an incredible way to infuse garlic flavors into to this low FODMAP bone broth without the worry of an upset stomach or flare up afterwards!
What Ingredients Do I Need For Low FODMAP Bone Broth?
Whether you are making low FODMAP chicken broth, low FODMAP beef bone broth, or low FODMAP veggie broth, you will need to start out with the following:
- Veggie Scraps: This can be anything from carrot greens, to herbs, to kale, mushrooms, celery, or carrots that you have not had a chance to cook with yet. Instead of throwing them away creating more food waste, use your vegetable scraps as a base for this low FODMAP bone broth recipe.
- Aromatics: Bay leaves, salt + black peppercorns always make it into my low FODMAP broth each and every time I make it. I also like using ginger root, fennel or parmesan rinds. You can also add fresh herbs like parsley, oregano, tarragon or thyme.
- Filtered Water: This is the base of your low FODMAP broth. I prefer using filtered water over water from the tap.
- Garlic Infused Olive Oil: I always add a little garlic infused olive oil to my low FODMAP broth because it is missing that delightful umami allium flavor from the absence of garlic and onion in the low FODMAP diet. You can also add leek greens to the slow cooker if you choose, as leeks are low fodmap friendly.
If you are making low FODMAP bone broth, you will also need:
- Beef marrow bones: If you are someone with SIBO, making low fodmap bone broth using marrow bones in the way to go as it is easier to digest than collagen (chicken). You can find marrow bones at your local grocer in the freezer section or at the meat counter. They are typically labeled “soup bones”.
- Whole chicken: If you have roasted a whole chicken for your weekly meal prep, save the bones to make broth. You can use the entire chicken. Chicken bone broth is packed with collagen which can be supportive when healing a leaky gut but is not recommended for those with SIBO as it can upset digestion.
Tools & Equipment for Homemade Bone Broth
Gut Health Tip: Bone Broth can be particularly healing to the gut because collagen + gelatin from the bones binds with water in your digestive tract, helping foods move more quickly through the digestive tract. This can be particularly helpful for those with slow gut motility.
Step by Step Instructions for Making Homemade Slow Cooker Bone Broth
- Blanch & Roast Beef Bones: If making bone marrow broth, you’ll first blanch the beef bones. Add them to a large stock pot of cold water, making sure the water just covers the bones and slowly bring to a boil. Allow bones to boil for about 20 minutes prior to moving on to next step. Blanching is a necessary step in order to remove any impurities from the bones. Failure to do so can result in rancid tasting broth. While bones are blanching, pre-heat oven to 450F. When bones are finished blanching, add them to a parchment lined sheet pan and roast for 20-30 minutes. After roasting the beef bones, add them to the basin of a slow cooker.
- For Chicken Bone Broth: Simply add whole chicken carcass to slow cooker. No need to blanch or roast if the whole chicken has already been cooked and consumed.
- Add Veggies & Aromatics. Add all of your remaining herbs, spices, veggie scraps and water to the slow cooker. Add water last so you avoid overfilling the slow cooker.
- Cook. Cook on low for 24 hours, 12 hours if you are making veggie broth. After 24 hours, strain broth into mason jars or other sealed containers. May be stored in fridge for up to 4 days or in the freezer for up to one year.
Low FODMAP Bone Broth Tips, Tricks & FAQs
Do I need to blanch & roast the beef marrow bones?
If you are making low FODMAP bone broth using beef bones you will not want to skip this step. Blanching and roasting is a necessary step to remove any impurities from the bones which can result in a rancid tasting broth.
Is bone broth good for SIBO?
If you have SIBO, it is recommended to use only marrow bones when making bone broth as opposed to bones like chicken bones that contain collagen which can be irritating to digestion. Alternatively, you can use stew meat instead of bones to infuse more flavor into the broth if you are experiencing symptoms after consuming bone broth.
What if I still experience SIBO symptoms after making bone broth with marrow bones?
It’s important to remember that all bodies are different & each individual with SIBO may experience symptoms differently. If you’ve made low fodmap bone broth with marrow bones and experience a flare of SIBO symptoms after consuming, try making your broth without using veggies like celery or mushrooms. You may even want to omit the vegetables all together and simply use stew meat & aromatics.
How much bone broth should I drink daily?
Drinking 1-2 cups of bone broth a day can be extremely supportive of not only your gut, but also your joint health and mobility as well due to the presence of collagen, protein and potent nutrients. It also helps support a healthy immune system and glowing skin. If your goal is to support gut healing, opt for 1-2 cups per day or 2-4 if you’re looking to support skin health. You can drink up to 6 cups per day to help support weight loss; the reason for this is because bone broth contains protein which is essential for health, satiety & weight management.
When is the best time to drink bone broth for weight loss?
Bone broth is wonderful to drink any time of day, but if support with weight loss is your goal drinking bone broth before meals is ideal as the collagen in bone broth helps you feel satisfied, meaning you will eat smaller servings at meal time.
Is celery low FODMAP?
Celery is low fodmap certified in serving sizes of about 2 tsp or 0.35 oz according to Monash University. If you know you tolerate low fodmap servings of celery, adding a stalk or two to your bone broth can be a great way to infuse umami flavors into the broth.
How long does bone broth last?
Bone broth will stay fresh in the refrigerator up to 4 days or in the freezer up to one year. Be sure to store your bone broth in airtight containers or properly sealed mason jars for optimum freshness.
How long does bone broth last in the fridge?
Bone broth has a shorter shelf life when stored in the fridge, it will keep for around 4-5 days maximum. Alternatively, bone broth can be stored in the freezer up to 12 months.
What if I just want to make low FODMAP veggie broth?
Simply skip over the instructions on how to blanch and roast the beef bones or when to add the chicken carcass and load your broth up with your favorite veggies, herbs, and spices. You can also use leftover parmesan rinds to add more depth of flavor to the broth. You will only need to cook the veggie broth for 12 hours as opposed to the 24 hours it takes to make bone broth.
More Recipes That Use Low FODMAP Bone Broth
- Slow Cooker Short Ribs
- Slow Cooker Pulled Pork
- Slow Cooker Taco Soup
- Slow Cooker Potato Leek Soup
- Hawaiian Beef Stew
Did you have a chance to make this recipe? If so, please leave me a 5 star rating and review below. I always love and appreciate hearing from you!
Low FODMAP Bone Broth (or Vegetable Broth)
Equipment
- Slow Cooker
- Roasting pan or sheet pan
- Large stock pot
- Strainer
- Mason Jars
- Parchment Paper Sheets
Ingredients
Broth Base
- 6-8 cups water depending on size of slow cooker
- 2-3 bay leaves
- 1 tbsp coriander seeds
- 1 tsp whole cloves
- 1 tsp sea salt
- 2 tsp black peppercorns
- 2 tsp turmeric
- 2 sprigs Fresh rosemary
- 2 sprigs Fresh oregano
- 2 sprigs Fresh thyme
- Veggie & herb scraps like: carrots, carrot greens, kale, parsley, cilantro, broccoli
- 1 tbsp garlic infused olive oil
Add-ins for Bone Broth (Beef OR Chicken)
- 2 lb beef marrow bones
- 1 whole chicken
Instructions
- Note: If you are making veggie broth, skip down to step 3
- Blanch & Roast Beef Bones: If making bone marrow broth, you'll first blanch the beef bones. Add them to a large stock pot of cold water, making sure the water just covers the bones and slowly bring to a boil. Allow bones to boil for about 20 minutes prior to moving on to next step. Blanching is a necessary step in order to remove any impurities from the bones. Failure to do so can result in rancid tasting broth. While bones are blanching, pre-heat oven to 450F. When bones are finished blanching, add them to a parchment lined sheet pan and roast for 20-30 minutes. After roasting the beef bones, add them to the basin of a slow cooker.
- For Chicken Bone Broth: Simply add whole chicken carcass to slow cooker. No need to blanch or roast if the whole chicken has already been cooked and consumed.
- Add Veggies & Aromatics. Add all of your remaining herbs, spices, veggie scraps and water to the slow cooker. Add water last so you avoid overfilling the slow cooker.
- Cook. Cook on low for 24 hours, 12 hours if you are making veggie broth. After 24 hours, strain broth into mason jars or other sealed containers. May be stored in fridge for up to 4 days or in the freezer for up to one year.
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