Low FODMAP Bone Broth

Bone broth is an old-fashioned dietary staple that is enjoying new-fangled popularity as a way to promote gut health. For my medically reviewed article on the science behind bone broth and gut health see:

If bone broth sounds like something you would like to try for your IBS, I think you will find that this recipe will surprise you as to how easy it is to prepare. If your system is super-sensitive, you could prepare your broth using just the bones and water. But if you think you would enjoy some extra flavoring, you can have confidence that all of the ingredients in the recipe are low in FODMAPs and therefore should not set off unwanted symptoms.

Please note that this recipe has been designed with FODMAP information available at the time of its publication through the use of the Monash University Low-FODMAP app, but the broth itself has not been tested for its FODMAP content. Once your broth has been prepared, please start with sipping a small amount to make sure that it sits well with your system.

Low FODMAP Bone Broth

Low FODMAP Bone Broth

Ingredients

  • 4 lbs bones - your choice: grass-fed beef, pastured pork, free range turkey or chicken
  • 2 tbsp apple cider vinegar
  • 8 chopped carrots
  • I bunch of green onions or leeks - LEAVES only!
  • 3 bay leaves
  • Small bunch of fresh rosemary or thyme
  • 1 tbsp black peppercorns

Instructions

  1. Preheat oven to 450 and line a baking pan with foil
  2. Place the bones on the lined baking pan and roast for 40 minutes, flipping the bones over at the 20 minute mark
  3. After roasting, place the bones in your slow cooker and cover with water.
  4. Add all of the rest of the ingredients
  5. Bring to a boil and then lower to a simmer. Simmer beef/pork bones for 48 hours; chicken/turkey for 24 hours
  6. Strain the cooked broth into airtight mason jars and refrigerate overnight
  7. Scrape the congealed fat off of the top and discard
  8. Refrigerate or freeze your broth in airtight mason jars
  9. When ready to enjoy your broth, heat it slightly to bring it to a liquid consistency
https://www.drbolenaboutibs.com/2017/04/24/low-fodmap-bone-broth/

Adapted from: “Gut-Healing Bone Broth Recipe