If you’re on the low FODMAP diet, you’ll probably notice that some recipes call for chicken broth.
Using a store-bought low FODMAP brand may be tempting, but making your own chicken broth at home is possible.
This article will explain what low FODMAP foods are and whether chicken broth is low or high FODMAP.
This article will be helpful if you have a disease that needs a special diet.
What does FODMAP mean?
You may have heard of FODMAPs before, but what do they mean?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
These short-chain carbohydrates are poorly absorbed in the small intestine and can cause digestive issues for people with IBS or other conditions like Crohn’s disease.
The FODMAP diet is a great way to manage your symptoms and feel better.
It’s also a great way to lose weight, as it restricts sugars that are often found in processed foods.
If you’re following a low-FODMAP diet, you might wonder what foods are safe to eat.
The short answer is that there are a lot of foods you can enjoy—but there are also some foods to avoid.
Foods that contain a small amount of FODMAPs (less than 0.5g per serving) or no more than 10% of total carbohydrate content (so this doesn’t apply to fruits).
These include most meats, dairy products such as cheese and yogurt (as long as they aren’t flavored with garlic or onion), legumes like beans and lentils, and some vegetables such as asparagus, green beans, and broccoli.
It’s easy to find out what foods are low-FODMAP and just look for the FODMAP Friendly logo on food packaging and in restaurants.
Is chicken broth low-FODMAP food?
Chicken broth is a flavorful liquid made from simmered ingredients like chicken meat, chicken bones, vegetables, water, and seasonings.
However, the meat is removed from the broth when you eat and drink it, and it’s great in soups, stews, and chowders.
Chicken broth contains protein which helps build muscle mass in your body, nutrients like calcium that help keep bones strong, electrolytes such as sodium chloride that help regulate fluid balance in cells throughout your body, and minerals such as iron needed for healthy red blood cells that carry oxygen throughout all parts of the body.
Chicken broth is generally low-FODMAP food.
It’s considered a safe food for the low-FODMAP diet because it’s high in protein, which helps reduce bloating and constipation associated with IBS.
What chicken broth is low FODMAP?
There are many types and brands of chicken broth, and not all of them are treated equally.
Here are some options of low-FODMAP chicken broth that will be ideal for your diet:
- Free-range chicken broth: Free-range chicken broth is made from chickens that have been raised in more natural environments and allowed to roam around freely.
- They’re not confined to cages or pens, which makes them healthier and happier animals.
- Free-range chicken broth is also higher in omega-3 fatty acids, which are great for heart health.
- Bone broth: Bone broth is another popular option for people who follow a low-FODMAP diet.
- Homemade chicken broth: Homemade chicken broth is an excellent option for those who want to make sure that their cooking ingredients are fresh and high-quality.
- It’s also easy to make your own bone broth at home by boiling some bones, vegetables, and herbs in water for several hours.
- Campbell’s and GoBio chicken broth are low FODMAP: When it comes to processed chicken broth, Campbell’s and Gobio are two recommended brands of chicken broth that are low FODMAP.
- Campbell’s chicken broth is gluten- and lactose-free and contains no artificial flavors or sweeteners.
- It’s also free from preservatives, colors, and high fructose corn syrup.
- GoBio chicken broth is also low FODMAP, gluten-free, and non-GMO certified.
- It contains no artificial colors, flavors, preservatives, or high fructose corn syrup.
Is chicken broth okay for IBS?
What is IBS?
Typically, chicken broth is low in FODMAP, so it should be great for people with IBS.
However, it is believed that chicken broth is not ideal if you are an IBS person.
Chicken bone broth is not always recommended during a low FODMAP diet because chicken bones contain a lot more cartilage than their beef counterparts.
This means that it could cause digestive problems for people who have SIBO (small intestinal bacterial overgrowth) or IBS (irritable bowel syndrome).
Fortunately, many other options are available when looking for low FODMAP chicken broth substitutes.
And even if you opt for chicken broth occasionally, it is still fine.
If you’re using a homemade recipe that doesn’t contain high-FODMAP ingredients, it can be a great option for people with IBS or other digestive issues.
However, if your broth contains onion or garlic (which are on the high-FODMAP list), then your best bet would be to avoid it altogether.