You’re in for a treat today with our simple, no-fuss low FODMAP bone broth. This low FODMAP bone broth is an aromatic spiced beef bone broth made without any high FODMAP ingredients that could cause your IBS or bowels to flare up. We got tired of asking, “Is bone broth low fodmap?” and checking the ingredient lists. So, we went ahead and made one for ourselves and that’s exactly what we’re going to teach you right now.
Our low FODMAP bone broth recipe can be eaten as is or used as a base to flavor other low fodmap recipes. But before we get into the recipe, let’s go over a few topics to get us all on the same page:
Enough chit-chat, let’s start with the basics and talk about bone broth. What is it and how is it different from stock?
What Is Bone Broth?
Bone broth is a broth made with bones and simmered over low heat for hours with vegetables or aromatics. Bone broth is different from a stock which is typically thinner in texture. A good bone broth is defined by its thickness. Because the bones are simmered over hours, the cartilage breaks down to the point that it makes a collagen-rich and gelatin-filled broth. It’s really jelly-like! (This may not be a great selling point but it’s cool).
Traditional aromatics like onion and garlic are common in stocks and bone broths but they are not IBS-friendly ingredients. Our low FODMAP bone marrow broth makes a delicious broth without any of those pesky high FODMAP ingredients and without sacrificing the taste.
How long does it take to make beef bone stock, you ask? Well, the jury’s out on that one. Some chefs say 2-4 hours and others swear up and down it’ll take anywhere between 16-18 hours or 48 hours. That’s two days!
We’re all for low and slow cooking but we don’t have 2 days to cook a bone broth. What we do have is a few hours during work from home days. With all the time that goes into making bone broth, you may be wondering what the fuss is about. We’ll cover that in the next topic and talk about the benefits of a low FODMAP bone broth.
The Benefits Of Low FODMAP Bone Broth
How beneficial can boiling a pot filled with bones and water be, right? *Insert wrong buzzer sound here* It turns out, beef soup bones have many healing properties and benefits. The collagen in the broth is a fantastic protein that’s great for your gut, skin, hair, nails, and more.
Here are a few things bone broth supposedly does:
- Heals your gut
- Gives you added collagen
- Makes a healthy & happy immune system
Heals Your Gut
A bone broth for IBS sufferers is no doubt the perfect way to benefit from a bone broth without having any bloating or pain. Apparently, bone broth is great for your gut and has healing properties. Yup, you read that correctly. This recipe is a low FODMAP gut healing soup. According to this article, one cup of bone broth a day can help with leaky gut syndrome.
It’s also beneficial and protects guts that are not leaky. It explains that the collagen from bones used to make bone broth (knuckles, joints, etc) helps seal the gut like a band-aid. We don’t know about you but that sounds like a great deal.
Gives You Added Collagen
A bone broth low fodmap recipe is essentially making collagen soup. Collagen doesn’t just give bone broth its signature Jell-O-like consistency when cooled. It’s also an important protein that is a building block for the cells in your bones, hair, and skin.
How many times have you seen anti-aging skincare or skin-firming products swear by collagen? Why not skip the expensive face creams and make yourself a bowl of bone broth? We doubt bone broth is the fountain of youth but there are added benefits to having more collagen in your diet.
But what about collagen FODMAP, you ask? Collagen has not been formally tested yet but seeing as it’s a protein, it is safe to assume that collagen is a low FODMAP food.
Makes A Healthy & Happy Immune System
Enough about collagen, bone broth has such a high concentration of minerals that it’s being dubbed a “superfood.” The famed Mark Sisson even wrote an article about bone broth and how it can strengthen your immune system.
So, a pot of bones and water can actually be more beneficial than we initially thought but before you run off to the store to get some beef, let’s clear up the confusion between bone broth and beef broth in the next section.
Bone Broth v Beef Broth
Let’s start with broth v stock first. They’re not the same thing. A broth is thinner, utilizes more than just bones, and doesn’t take as long to cook as a broth.
Bone broths are made by simmering roasted bones in water for a long time. It’s these essential hours that allow a broth to be mineral enriched. The longer the liquid cooks, the more nutrients leach out from the bones.
Whereas beef broth is made from cooking beef instead of bones. This requires meaty pieces and as tasty as those cuts are, they don’t have the amount of collagen and other nutrients needed to result in a Jell-O-like bone broth. The flavor will differ too, naturally.
Now that we’ve covered the difference between stock and broth, beef vs bone broth, let’s talk about bones for bone broth and more in the next part: How to make low FODMAP bone broth.
How To Make Low FODMAP Bone Broth
If you’re following a low fodmap diet and you’re looking for a simple no-fuss recipe for homemade beef bone broth, then you’re in luck. That’s exactly what we’re going to teach you right now.
To make your own bone broth at home, we must first begin by befriending your butcher. We’re kidding, you don’t need to get all buddy-buddy with your butcher. But you should let them know that you’re making a bone broth. That way they’ll give you all the knobby knuckles, joints, neck bones, cartilage, bone marrow to make your bone broth.
Aisha grew up eating “sup tulang,” oxtail bone broth in Malaysia. It’s basically a heavily spiced and herbed bone broth or the direct translation, “bone soup.” Doesn’t quite have the same eloquence or ring that bone broth has to it.
Once you’ve procured all the necessary soup-type bones from your butcher, there are only four things left to do:
- Roast the bones
- Bring to a boil
- Add spices
- Leave to boil
Easy-peasy-lemon-squeezy, right? Let’s get this show on the road.
Roast The Bones
Before making beef bone broth at home, it is imperative to roast the bones. Roasting the bones for 30 minutes at a high heat will add another layer of flavor. Golden brown roasty toasty bones may not sound appetizing but it will bring an added depth of flavor to your bone broth.
Bring To A Boil
Once the bones have been roasted in the oven, we can now transfer them to a pot and begin the broth making process. Add all of the bones into a large pot followed by every last drop of liquid from the baking pan.
Add 4 liters of cold or room temperature water into the pot and bring it to a boil. This should take about 20 mins or so. After the liquid has come to a boil, turn the heat down to low and let the broth simmer.
Now that the broth has been brought to temperature, it’s time to add your spices. We kept it simple because we were planning on using this broth for another low FODMAP recipe and didn’t want any other flavors to compete with the dish.
But you can add whatever spices you like to the mix. We’re using a stick of cinnamon, some cloves, black peppercorns, two bay leaves, and a small piece of ginger. We also added a spoon of apple cider vinegar to lift the broth. We had a little tea bag filter and used that.
You could add thyme, rosemary, star anise, cardamom, or any other whole spice. Neither of us can tolerate leek but feel free to add the leafy green tops to your broth and carrots if you like.
Leave To Boil
Most of the work is done at this point and all you really need to do is leave the broth to boil for 3 hours undisturbed. We recommend skimming the surface to remove any extra fat but that isn’t really necessary.
After 3 hours of boiling, you should have a pot of bone broth but now what? That’s exactly what we’re going to talk about below.
What To Do With Bone Broth
If the idea of sipping on beef bone marrow soup out of a coffee mug sends shivers down your spine, it’s okay. Don’t worry, we get it. That doesn’t have to be the only way to get some bone broth into your system. There are many ways you can use, eat, and drink bone broth that may be more appetizing than the image we painted in the previous sentence:
- Drink it in a cup:
This may not be everyone’s cup of tea– or should we say cup of bone broth?- but it is the easiest way to ingest it.
- Use it as a soup base:
Instead of using store-bought stock, why not thin out this bone broth and use it in a dish that calls for a good stock? Or make these low FODMAP Thai Noodles with beef instead of chicken!
- Freeze for another recipe:
This is exactly what we did. We made a pot of bone broth for another recipe but didn’t have time to make it. Instead, we froze it for later use. Save that bone broth for later and use it when you’re making other easy low fodmap recipes. We used our bone broth in our low FODMAP Ragu sauce.
- Cook your grains with it:
Rice, barley, quinoa, couscous, or whatever other grain you can think of will benefit greatly in terms of flavor when cooked in a bone broth of stock. So, why not try and bring some fun to your grain and let them soak up all that bone broth goodness?
- Have a bone broth smoothie bowl
This one is a bit out there but yes, bone broth smoothie bowls are a thing. They may not be our thing but no judgment!
Whether you decide to make a beef gravy from beef broth or have it in a smoothie bowl, here’s a final note to end our little low FODMAP bone broth journey together.
After 3 hours of boiling, the bone broth is ready to be sieved and strained to remove any unwanted solids. If you’re looking at your measly yield and wondering where you went wrong, don’t worry. That is completely normal.
The goal here wasn’t to make soupy bone water but instead a thick concentrated mineral and nutrient-filled broth. Now you have a few quarts of bone broth ready for use or store it for later.
But there you have it folks, a low fodmap bone broth that doesn’t take two days of cooking and it’s free of high FODMAPs too.
Did you know bone broth was so beneficial for your immune system as well as your gut? What piqued your interest in bone broths? How would you eat bone broth? Let us know in the comments below.
Looking for more low FODMAP stocks? We’ve got you covered:
Want to turn this delicious bone broth into a full meal? Have a look at our:
Low FODMAP Beef Bone Broth
This low FODMAP bone broth recipe is simple, requires only a handful of ingredients, and makes the perfect bone broth without high FODMAPs.
- 1.5 kgs beef bones
- 4L water
- 2 bay leaves
- 1 stick of cinnamon
- 5 cloves
- 5g peeled ginger
- 1 tsp black peppercorns
- 1 tbsp apple cider vinegar
- salt to taste (we added about 1 1/2 tsp for 4 liters)
Preheat your oven to 230c or 446f.
Place your bones on a baking tray and roast them at 230c for 30 minutes. Make sure to flip them around halfway through to ensure equal caramelization on both sides.
After 30 minutes in the oven, transfer everything in the baking tray to a large pot.
Add 4 liters of cold or room temperature water to the pot and allow it to come to a boil on low heat.
Once the water is boiling, add the herbs and apple cider vinegar to the pot.
Leave the bones to boil for 3 hours. Season with salt.
Allow the bone broth to cool for an hour before storing.
- 4 liters of water gave us about 1 liter of bone broth.
- You can add any whole spice or herb of your choice to this recipe. We can't tolerate leeks but if you can, add the leafy green tops to flavor the broth.