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How To Make Low FODMAP Beef Stock

October 12, 2022 (Last Updated: October 14, 2022)
low-fodmap-beef-stock

Having trouble finding low FODMAP beef stock? This post is going to solve that problem. Learn how to make low FODMAP beef stock at home or find out which brands have low FODMAP beef stock options -instore or online! 

Interested? Here’s an overview of everything we’ll cover today:

Most beef stock recipes call for onions, garlic, and celery as ingredients. This recipe is low FODMAP and only uses a few ingredients. So, first up on our list is beef: Should you use bones, just the meat or both?

Using Beef Bones, Just Beef or Both?

low fodmap beef stock

Before the bone broth craze, we only really knew about beef stock. I won’t bore you with the details of bone broth vs beef stock but can you make beef stock without bones? Yes, you can. 

Beef bones (or any bone for that fact) provide a lot of collagen and vitamins. Making a stock with bones alone will give it a jelly-like consistency. Using a combination of meat and bones to make low FODMAP beef stock is the best because you’ll get extra nutrients from the bones and the flavor from the meat.

Tip: Ask the butcher or grocer for “soup bones” if you’re having trouble finding boney cuts of meat.

You can make beef stock with bone-free pieces of meat too. It will be thinner than a stock made from beef and bones but it will taste delicious. Think of beef stock as the perfect base for a no-carb or low carb beef soup.

A lot of recipes will tell you it takes 8 to 24 hours to make a good stock. I think it’s fine if you’ve got the time and a crock pot or a slow cooker. Personally, I wouldn’t leave something on the stove for that long and with the cost of gas these days, who can?

This recipe takes over an hour to make and is absolutely loaded with flavor. Speaking of the recipe, the next section will cover the ingredients and FODMAPs.

Low FODMAP Notes

low fodmap beef stock

This low FODMAP beef stock recipe uses a handful of ingredients like beef, carrots, bay leaves, thyme, green leek tops, and tomato concentrate. In this section, I’ll cover the FODMAP levels of each ingredient. All the information in this section is based on Monash University’s FODMAP App:

  • Beef is a FODMAP-free ingredient.
  • Carrot is a FODMAP-free ingredient.
  • Garlic oil is low FODMAP.
  • Thyme and bay leaf are low FODMAP.
  • The green tops of leeks are low FODMAP at 2/3 cups.
  • Tomato concentrate or paste is low FODMAP at 2 tablespoons.

Let’s make a pot of low FODMAP beef stock now that we’ve covered all the FODMAP notes!

Low FODMAP Beef Stock Recipe

low fodmap beef stock

Making low FODMAP beef stock at home if you’re following an IBS low FODMAP diet might seem hard since the main flavorings of stocks are onion, garlic, and celery. We’ll swap out those ingredients with low FODMAP options to imitate the flavors of a good beef stock.

Ditch onions for the green tops of leeks. Add garlic oil instead of garlic pieces, and swap out the celery for vibrant herbs like bay leaf and thyme and you’ve got yourself the base of a good stock. The tomato paste is optional but it adds sweetness and a depth of color.

Tip: Use a heavy bottomed pot or dutch oven. It’ll allow you to get a deep caramelization on the meat and bones. 

Start by adding the oil to a pot on high heat. Sear the meat and bones for two minutes. Turn the heat down to medium and add the carrots, leeks, and herbs. Saute for a minute before adding the tomato paste. You’re looking for a deep brown color like this:

Mix everything together and add 10 cups or 2.5 liters or water. Scrape the bottom of the pan to get all that flavor into the stock. Let the stock come to a boil and cook over the stove for an hour.

Left: Before. Right: After 1 hours

Strain the mixture when the stock is cooked.

You can use a fine mesh sieve or a cheesecloth to get a clear stock. I had neither at the time and used 2-3 layers of heavy duty kitchen paper to strain my stock.

After that you’ve got an amazing homemade beef stock that’s perfect for any cheap low FODMAP meals. Not excited about making stock from scratch? You can also choose from a selection of store bought options in the next section. 

Store Bought Low FODMAP Beef Stock & Broth

low fodmap beef stock

The base of any stock is always onions, garlic, carrots, celery and a selection of dried or fresh herbs. The problem with that ingredient list is that it’s loaded with FODMAPs. It’s no surprise one of the most asked questions on the internet about low FODMAP beef stock is, “are beef stock cubes low FODMAP?”

The answer is no. Most well known stock brands like Campbell’s, Kallo, Knorr, Maggi, or OXO aren’t low FODMAP. They contain high FODMAP ingredients like onion, garlic, wheat, celery, and other flavorings.

But that doesn’t mean there aren’t any store-bought low FODMAP beef stock brands. To make life a little easier, here’s a list of low FODMAP beef broth and stock:

Zoup! Good, Really Good Beef Bone Broth ($6.95)

Zoup! Good, Really Good Beef Bone Concentrate ($9.99)

Simply Balanced Organic Beef Broth

Aldi’s Simply Nature Beef Broth

Full Circle Organic Beef Broth ($5.49)

Whole Foods 365 Beef Broth

Massel’s Beef Stock Cubes

Bay’s Kitchen Concentrated Beef Stock

Whether you choose to buy or make your own low FODMAP beef stock, it’s a great pantry staple to have in your house. Why not give this recipe a shot and make your own FODMAP-free stock or low FODMAP beef broth at home. 

Looking for easy low FODMAP recipes to make with this recipe? Try making some of our favorite Low FODMAP Beef Stew or Low FODMAP Spaghetti Sauce (Authentic Italian Ragu)

Low FODMAP Beef Stock

Dinner, breakfast, lunch
By yummyble Serves: Makes 6 cups (1.5L) of stock
Prep Time: 5 minutes Cooking Time: 1 hour 5 minutes Total Time: 1 hour 10 minutes

Make this easy and delicious low FODMAP beef stock with as little as 5 ingredients. Perfect on its own or as the base of any low FODMAP meal or our delicious low FODMAP beef stew!.

Ingredients

  • 2.2 lb or 1kg beef and bones (This recipe also works with meat cuts only)
  • 1 cup or 2 medium carrots chopped
  • green tops of one leek (about 3/4 cup)
  • 1 tbs tomato concentrate or paste
  • Dried herbs of choice: We used 1 sprig of thyme and 2 bay leaves
  • 2 tbs garlic oil
  • 10 cups or 2.5L of water

Instructions

1

In a large heavy bottomed pot or dutch oven, add 2 tbs of olive oil. Make sure it's on high heat.

2

Sear the meat and bones for 2-3 minutes on each side until golden brown.

3

Turn the heat down to medium and add the carrots and green part of the leek. Saute together for a minute.

4

Add the tomato concentrate and dried herbs. Mix everything together and saute for a minute.

5

Add water and bring to a boil. Cook the beef stock for an hour.

6

After an hour, the stock will have reduced. Pass the stock through a strain.

7

Keep the pieces of meat and use it (and this recipe) to make our delicious low FODMAP beef stew! or our delicious low FODMAP spaghetti sauce!

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