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Thursday, May 21, 2015

Low-FODMAP Bone Broth

Bone broth is rich in minerals and proteins that support our body's healing processes, as well as digestion and skin health, among other things. If you have any digestive disorder or immune problem, it’s a good idea to drink bone broth regularly. I put about a cupful of broth into a mug, heat it, and drink it every day. You can also use bone broth to make soups, or you can use it to flavor rice, vegetables, etc. Here’s my low-FODMAP chicken broth recipe:

Chicken Broth
2-3 pounds of chicken bones (they can have some meat on them, but it should be mostly bones)
1 gallon of water
2 tablespoons apple cider vinegar (this is essential for leeching the minerals out)
2 carrots carrots, coarsely chopped
2 celery stalks, coarsely chopped
2-3 bay leaves (optional)
1/2 teaspoon salt taste the broth after a couple hours and add more if you think it needs it)

In a stockpot, combine the water, chicken, vinegar, and vegetables, bay leaves, and salt. For best results, let it all sit for half an hour before turning on the burner. Then bring the soup to a boil. As soon as it’s boiling, scum will start rising to the top. Remove the scum with a big spoon – this is nasty stuff that you don’t want in your broth! Reduce the heat, cover and simmer for 24 hours. Tip: you’ll want to reduce the heat enough that the stock is barely simmering. If you leave on too much heat the water will boil away.

After 24 hours, pour the broth through a strainer into another large pot. Refrigerate until the fat rises to the top and congeals (this might take a full day). Skim off the fat (you can reserve it for cooking). Now you can pour the stock into smaller containers and freeze whatever you can’t use within a few days.

NOTE: If you use beef bones instead of chicken, the broth will be much more gelatinous. It's pretty gross when it's cold, but it'll liquefy again when you heat it up. It's not as tasty to drink as chicken broth, so if you're new to the world of broth, I strongly recommend that you start with chicken! Move on to beef when you're a broth veteran and you can handle its uber-bony taste/texture. 


  1. apple cider vinegar? is it ok because the fodmaps are cooked out?

    1. It's a good question, and all I can tell you is that it's okay for me personally. Maybe because it's so diluted (just 2 tablespoons per gallon)? Let me know if you try it - I'm curious if it's okay for you too!