Plain chicken broth is naturally low in FODMAPs, but most store-bought versions contain onion or garlic, which makes them high FODMAP. Whether your broth is safe depends entirely on the ingredient list or how you make it at home.
Why Most Store-Bought Broth Is High FODMAP
The problem with commercial chicken broth isn’t the chicken. It’s almost always the onion and garlic added for flavor. These two ingredients are among the highest sources of fructans, a type of carbohydrate that triggers symptoms in people with IBS and other FODMAP sensitivities. Even small amounts of onion or garlic powder can push a serving into high-FODMAP territory.
Reading labels carefully is essential, but it’s trickier than it sounds. Under USDA labeling rules, onion powder, garlic powder, onion juice, and garlic juice can all be listed simply as “natural flavor,” “flavor,” or “flavoring” on meat and poultry products. So a broth label that doesn’t explicitly mention onion or garlic might still contain them hidden behind vague terms. If the ingredient list includes “natural flavors” or “spices” without specifics, there’s no way to know for sure what’s in it.
The Onion-in-the-Pot Trick Doesn’t Work
A common workaround people try is simmering a whole onion or garlic clove in their broth and then fishing it out before eating. This does not reduce the FODMAP content. Fructans are water-soluble, so they leach directly into the liquid during cooking. Monash University, the research group behind the low FODMAP diet, has addressed this directly: pulling the pieces out before consuming the broth won’t help because the fructans have already dissolved into the water. The same applies to any stock or soup base where onion or garlic has been simmered, even briefly.
How to Make Low FODMAP Broth at Home
Homemade broth is the most reliable option. The base is simple: chicken (a whole carcass, bones, or leftover pieces), water, and salt. From there, you can build plenty of flavor with low FODMAP aromatics. Carrots, bay leaves, rosemary, peppercorns, and bell pepper all add depth without adding problematic carbohydrates. Herb stems you’d normally throw away, like parsley, thyme, or cilantro stems, work well too.
The green parts of scallions and leeks are also safe options. The white and light green portions of these vegetables contain fructans, but the dark green tops do not, making them a useful stand-in for that savory, onion-adjacent flavor. Ginger is another good addition. A basic recipe involves covering the chicken and vegetables with water, bringing it to a boil, then simmering for several hours. Strain out all the solids and you have a clean, low FODMAP stock you can freeze in portions.
If you’re starting with a store-bought rotisserie chicken for convenience, check the ingredient label first. Many rotisserie chickens are seasoned with blends that include garlic or onion powder, which would carry into your broth.
Finding Safe Commercial Options
Some commercial broths are certified or recognized as low FODMAP. These are specifically formulated without onion or garlic. You can find them through the Monash University FODMAP app or by looking for products carrying a low FODMAP certification on the packaging. A handful of brands do exist, but they tend to be more expensive than standard broths.
When evaluating any commercial broth, look for a short, transparent ingredient list: chicken, water, salt, and recognizable vegetables or herbs. If every seasoning is named individually rather than grouped under “natural flavors,” you can make a confident call. If the label is vague, skip it. The risk of hidden garlic or onion isn’t worth a flare-up.
Using Broth During Elimination and Reintroduction
Chicken broth comes up a lot during the elimination phase of the low FODMAP diet because it’s a base for so many meals: soups, risottos, sauces, and grain dishes. Having a reliable low FODMAP broth on hand makes the restrictive phase significantly easier to manage. Many people make a large batch and freeze it in ice cube trays or small containers so they can pull out exactly what they need.
During the reintroduction phase, when you’re testing specific FODMAP groups one at a time, your broth should remain a known safe ingredient. That way, if you’re testing fructans by adding a measured amount of garlic to a dish, the broth itself isn’t introducing an uncontrolled variable. Keeping your base ingredients clean and predictable is what makes reintroduction results meaningful.