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You’ve Got IBS. Should You Try a Low-FODMAP Bone Broth? | Low FODMAP Diet by FODMAP Life

Anytime I hear of some “new” diet or a food trend touting magical powers I am always a bit skeptical (like most people!). When I first learned about the low-FODMAP diet I was also on the fence until I kept digging, and digging and digging to find that the diet actually did work, was backed by science and it wasn’t a fad. Which brings me to bone broth. How long will the bone broth trend stay around?  Is it so 2015?  Will it not turn into a fad and become something greater… and… will it help when my IBS gets out of control?  If you are wondering the same, keep reading as I have done a little bit of research for you and also included a low-FODMAP bone broth recipe for you to try.

Bone broth isn’t new and it certainly isn’t fancy or hard to make. You might have heard about bone broth or stock in circles of those following the paleo diet but it really can be enjoyed by anyone who enjoys meat.

The nutritional value of bone broth varies depending on the amount or types of bones used, the amount or types of vegetables and also how long the broth is cooked. As food trends go, I like this one because it has influenced more people to cook at home and with natural ingredients. I’ve also heard some people are ditching coffee for bone broth because of the way it makes them feel once they start the day.

If you are on the low-FODMAP diet and find that coffee irritates your gut (check my grocery list to see which types of coffee or tea are low in FODMAPs), bone broth could be another satisfying drink for you.

What are people saying about bone broth?  Many say this centuries-old concoction containing collagen, amino acids and minerals have powerful healing properties, so powerful that bone broth can help soothe an angry gut, alleviate joint pain, boost immunity, as well as brighten your complexion and give your hair some shine.

As for our guts, it is possible that the gelatin in bone broth from the cartilage of different animals can help with leaky gut, gut flora imbalances (dysbiosis), chronic diarrhea, constipation, and some food intolerances.

Again this is all possible, but little scientific evidence exists to prove bone broth is a magical, healing wonder-drink. One thing is for sure, the ingredients in bone broth are nutritious all on their own and when you have IBS, it’s wise to consider eating as many natural and unprocessed foods as possible. When we eat processed foods our guts and our bodies don’t know what to do with man-made food additives like HFCS (high fructose corn syrup, a high-FODMAP), artificial flavors, colors, sweeteners, preservatives, trans fats, and MSG to name just a couple.

I’ve been given two books to review that cover the basics of bone broth, how to live healthier and a plan to follow using bone broth to help detox the body as well as heal the gut. They are both great books but do not include 100% low-FODMAP foods or low-FODMAP bone broth recipes.  I am not going to include them here on FODMAPLife.com but you can read my reviews on them here.

A low-FODMAP bone broth recipe

So beyond all the things people are claiming bone broth is capable of doing for our health, there’s one thing that is for certain – I’m hearing several people say they feel good after drinking it. That led me to create a low-FODMAP bone broth recipe to try at home and guess what. I really enjoyed it. I liked the taste and I also felt it calmed my insides during a recent bout with IBS.

I had been slightly distended for a couple of days but after drinking the broth, I felt less tension in my abdomen and by evening my stomach was back to its normal size. Yes, it’s possible something else could have tamed my insides or it might have just been the fact that I took a moment out to calmly sip the warm broth. Either way, I have more bone broth left over and I will be drinking it again soon.

Ingredients for a bone broth for IBS

Consider trying this recipe to have bone broth on hand for when your gut needs a little boost. You just need a couple of ingredients, an oven, and a slow cooker. If you’re not sure about bone broth, I have found chicken soup to be very helpful when my gut is not doing so hot, and a few studies back up chicken soup’s medicinal value, possibly from the combination of nutrient-dense chicken and vegetables (or if you’re in a rush, Progresso makes a chicken broth made with low-FODMAPs).

You can always make your own low-FODMAP chicken broth, stock or soup at home. If you try making any other bone broth recipes make sure not to include high-FODMAPs that are most commonly found in the ingredients like onions, mushrooms, garlic, honey or too much cider vinegar.

Preparation of a Bone Broth low in FODMAPs

Low-FODMAP Bone Broth Recipe

Makes 5 cups (40 ounces) or more, depending on how much water you use

  • 1 pound beef bones – preferably from 100% grass-fed, pasture raised cattle that are hormone and antibiotic free.  I only used brisket bones but you can use one type of bone or a mixture.
  • 1 tablespoon olive oil
  • 2 bay leaves
  • 1 tablespoon peppercorns
  • 1 teaspoon turmeric
  • 2 tablespoons of rice wine vinegar
  • 1 medium carrot
  • 1/2 stalk celery*
  1. Preheat oven to 400°F.
  2. Place bones on a baking sheet and coat all sides with olive oil.  Place in oven and roast for 1 hour, turning once.
  3. Meanwhile, cut off ends of celery and cut into chunks.  Cut off ends of carrot, peel and cut into chunks.
  4. Remove bones from oven and place in a slow cooker.  Add in carrot, celery, bay leaves, peppercorns, turmeric (anti-inflammatory spice), vinegar, carrot, and celery.  Stir to combine.  Cover with enough water to cover all ingredients and cook for 8-10 hours.
  5. Remove cover from slow cooker and skim off fat.  Place a strainer over a large bowl and pour bone broth through a strainer, throwing away vegetables and bones.  You may also keep meat from bones to make a soup or add to stir fry.
  6. Place broth in canning jars and store in the refrigerator for 4-5 days or pour into 1-cup muffin trays and place in freezer until frozen.  Then pop out and place into bags and record date cooked; freeze for up to 2 months.

*A low-FODMAP per person serving for celery is a 1/4 medium stalk.

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colleen frnacioli

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme