Bone broth is a popular health trend, often praised for its purported benefits for gut health and overall wellness. It is created by simmering bones and connective tissue for an extended period to extract beneficial compounds. However, for individuals managing conditions like Irritable Bowel Syndrome (IBS) with a Low FODMAP diet, traditional preparation presents a challenge. Recipes frequently include high-FODMAP ingredients that can trigger digestive distress. This creates a dilemma for those seeking nutritional advantages while needing to strictly limit fermentable carbohydrates.
Understanding FODMAPs and the Broth Base
Defining FODMAPs
FODMAPs are an acronym for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols, which are short-chain carbohydrates found in various foods. These compounds are poorly absorbed in the small intestine. They travel to the large intestine where gut bacteria rapidly ferment them, producing gas. Due to their osmotic nature, they also draw water into the bowel. This increase in gas and fluid causes the intestinal wall to stretch, leading to common IBS symptoms like bloating, pain, and distension.
The Broth Base
Bone broth is fundamentally a stock made by simmering animal bones, connective tissue, and typically some aromatic vegetables in water for a long duration. This prolonged simmer, often ranging from 12 to 24 hours, is intended to extract flavor and nutrients like collagen and minerals. The base components of bones, meat, and water are inherently Low FODMAP. However, the inclusion of flavor-enhancing ingredients is where the complication arises.
Why Traditional Bone Broth Is Problematic
The primary issue with most standard bone broth recipes is the inclusion of common aromatic vegetables high in FODMAPs. Traditional recipes rely heavily on ingredients from the allium family, such as garlic and onions, which contain high concentrations of fructans, a type of oligosaccharide. When these vegetables are simmered in water, their water-soluble fructans are released and dispersed throughout the liquid. This means that even if the solid pieces are strained out, the fructans remain in the liquid portion. The long cooking time ensures maximum extraction of these compounds, making the final broth high in FODMAPs. Celery is also problematic, as it is high in mannitol, a polyol that can cause digestive upset.
Creating a Safe Low FODMAP Bone Broth
Safe Substitutions
Achieving a Low FODMAP bone broth requires strategically replacing high-FODMAP aromatics. The key is utilizing parts of allium vegetables where fermentable carbohydrates are not concentrated. The green tops of scallions (spring onions) and leeks are safe substitutes, providing mild onion flavor without the fructan load of the bulb. Acceptable Low FODMAP vegetables for simmering include carrots, parsnips, and ginger.
Flavoring and Commercial Options
To incorporate a garlicky flavor safely, use garlic-infused oil. Since fructans are water-soluble but not fat-soluble, the oil transfers flavor compounds without extracting problematic fructans. When buying commercial broths, check the ingredient list meticulously for any form of onion, garlic, or “natural flavors.” The safest commercial options are those explicitly certified as Low FODMAP by a recognized authority.
Digestive Benefits and Nutritional Profile
Nutritional Content
The effort to create a safe broth is often driven by its unique nutritional content derived from the long simmering process. Prolonged heat breaks down collagen in bones and connective tissues, transforming it into gelatin. This gelatin provides amino acids like glycine and L-glutamine.
Health Benefits
These amino acids are associated with supporting the integrity of the gut lining and maintaining the intestinal wall’s barrier function. They may also help to reduce inflammation in the digestive tract. Collagen breakdown products are believed to support joint health, as collagen is a primary component of tendons and ligaments. The presence of easily digestible protein and trace minerals makes the resulting liquid a nutrient-dense beverage.