Easy Low FODMAP Chicken Broth

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This low FODMAP chicken broth is made without using onion or garlic. This flavoursome and highly nutritious broth is simple to make and adds flavour and depth to any dish that you would normally use broth or stock in such as soups, casseroles and gravy.

Contents:

This low FODMAP broth would work perfectly with our Easy Leek Soup Recipe or Spicy Pumpkin Soup. Chicken broth is nourishing for the gut as it contains gut soothing collagen.

While there are quite a few approved Low FODMAP chicken stocks at the supermarket, most of these commercial stocks are filled with artificial flavours, colours and other non-desirable ingredients. Avoid all of these non-essential ingredients by making your own! It is so easy to make and a lot more cost effective than buying stock from the supermarket.

What You’ll Love About This Recipe

• learn how to easily make your own broth!
• this chicken broth is perfect for anyone following the low FODMAP diet.
• make this broth on the stovetop or in the slow cooker.
• filled with natural flavors to amplify any meal.
• homemade broth is nourishing and filled with nutrients!

Ingredients

All ingredients are easily sourced from most local grocery stores. To make this homemade chicken stock you will need:

• whole chicken
• leek leaves (the green parts)
• carrot
• celery
• bay leaves
• whole cloves
• peppercorns
• apple cider vinegar
• sea salt

Tip: To make organic chicken broth you just need to buy all organic ingredients. I always opt to buy an organic whole chicken as there are no added hormones or pesticide residues.

You can certainly use a rotisserie chicken though if this is what works best for you! Just check that the rotisserie chicken is low FODMAP as often they contain a long list of ingredients.

Equipment

• large pot (this 12 quart pot works really well) – for stove top broth
• slow cooker
• ice cube trays (for freezing) – optional
• freezer bags – optional
• glass jars (for storing)
• sieve or nut milk bag
• tongs
• large bowl

Method

Even though chicken broth takes a while to cook, this cooking time is mostly hands off. Preparing the stock is quick and easy! Here’s how:

STEP 1: Add ingredients to the pot. Remove the chicken from the plastic (as well as any moisture pads) and add it to the pot. Add the carrot, celery stick, green leek leaves, bay leaves, cloves, peppercorns, apple cider vinegar and salt.

STEP 2: Boil. Fill with water until the pot is around three quarters full. Place the pot on the stovetop with the lid on and bring to a boil. Once boiling reduce to the lowest temperature and leave to simmer for at least 3 hours. The longer the chicken broth cooks, the more nutritious it will be.

STEP 3: Strain. After at least three hours, turn off the heat and allow to cool to room temperature. Use tongs to remove large pieces of chicken and place into a large bowl. Remove any other large pieces of carrot, celery and leek.

Place a second large pot into the sink or on the stove top, with the sieve placed on top. Carefully pour the liquid through the sieve and into the second pot. Pour the liquid into clean jars, place the lids on securely and store.

Slow Cooker Method

If you are using a slow cooker, follow all of the instructions above except place the ingredients and water into the drum of your slow cooker. Slow cook on high for 4 hours or low for up to 8 hours. Follow the same instructions above for straining and storing the broth.

Storage

There are a few different ways of storing this low fodmap chicken broth recipe.

To Freeze:

• divide broth between jars, leaving at least one inch at the top to allow room for expansion. Place lids on securely and freeze for up to 3 months.
• OR pour into ice cube trays and freeze. Once frozen pop the frozen stock cubes into freezer bags and freeze for up to 3 months.

To Refrigerate

• store in glass jars in the fridge for up to 3-4 days.

How to Use Chicken

One thing I love about this recipe is that not only do you get litres of nourishing broth, you also get a cooked chook as well! See below for what to do with your cooked chicken!

• Once the chicken has cooled, remove the skin and begin removing pieces of chicken from the bones – the chicken will easily fall off the bones.
• Place into an airtight container, or individual serves into seperate airtight containers. Use within 4 days or freeze for up to 3 months.

How to Use Broth

Use this chicken broth in any recipe that you would normally use stock or broth for. Some ways we love to use it are:

• in soups and stews.
• as a gut soothing, nutritious drink.
• to make a low fodmap chicken soup recipe or other low fodmap meals.
• in gravy.

You might also like to try our vegetable broth, which can be made low FODMAP by swapping the onion for the green tops of leeks.

Substitutions

Here are some potential swaps that you can make in this recipe.

• whole chicken – swap for chopped chicken or organic, free-range chicken bones.
• leek – swap for scallion tops (tops of green onions).

Tip: adjust the amount of salt added as required to make low sodium.

What is Irritable Bowel Syndrome?

Irritable Bowel Syndrome, or IBS, is a condition where the digestive system doesn’t digest certain foods well. Eating these foods then leads to gastrointestinal symptoms such as abdominal pain, bloating, gas, diarrhoea and/or constipation.

Many people who suffer from IBS are often recommended to follow the low-fodmap diet. Read this post for more information on what a low fodmap diet is. Essentially it means to avoid high fodmap food, as specified by Monash University. These are foods like dairy and gluten but even onion and garlic too!

Being a Nutritionist and having IBS myself, I understand the discomfort that this condition can cause and as a result love creating Low-FODMAP recipes to help anyone else who suffers this as well.