Healing with Gluten Free Chicken Broth: A Low-FODMAP Guide

by | Jun 29, 2025 | Blog

How to Make Low FODMAP Gluten Free Chicken Broth That Actually Tastes Like Chicken

If you’ve ever struggled to find a rich, flavorful chicken broth that fits within a low FODMAP diet and is gluten free, you’re not alone. Many commercial broths and homemade recipes rely heavily on high FODMAP ingredients like onions and garlic, which can trigger symptoms for those sensitive to fermentable carbs. That’s why I’m excited to share a modified recipe inspired by the original gluten free chicken broth from Gourmend Foods, expertly adapted to be 100% low FODMAP compliant without sacrificing any of the savory depth you’d expect from a great broth.

Why Traditional Chicken Broth Isn’t Low FODMAP Friendly

Chicken broth recipes often call for onions and garlic, both notorious for their high FODMAP content. Even small amounts can cause discomfort for many following a sensitive gut protocol. Additionally, store-bought broths sometimes include wheat-based thickeners or hidden high FODMAP additives, making them off-limits. The challenge is to replicate that rich, umami-packed flavor using gut-friendly ingredients that respect strict serving size limits.

Key Ingredient Swaps for a Low FODMAP Broth

  • Replace Onions and Garlic: In this recipe, we swap out onions and garlic for the green tops of leeks or spring onions, which are low FODMAP at up to 97g per serve. To boost the classic garlic aroma, we use garlic-infused olive oil, which contains no FODMAPs, enhancing flavor without irritation.
  • Use Certified Low FODMAP Broth Bases: Instead of regular chicken stock, I recommend using Gourmend’s certified low FODMAP Chicken Broth base. It delivers all the savory notes without any hidden FODMAPs or gluten.
  • Vegetables: Carrots, celery leaves, and parsnips are commonly used in broths but celery stalks and onions are high FODMAP, so we omit those. Carrots provide natural sweetness and depth, and celery leaves add subtle herbaceousness—both safe at typical cooking quantities.
  • Herbs and Seasoning: Fresh herbs like thyme and bay leaves are fantastic for layering flavor. Use dried bay leaves sparingly as they are safe up to 2g per serve. For parsley, fresh is high FODMAP, so keep it minimal or omit. Black pepper is safe and adds the perfect bite.

Low FODMAP Gluten Free Chicken Broth Recipe Overview

Here’s a streamlined version of a homemade chicken broth that fits perfectly within low FODMAP guidelines. The goal: a clear, golden broth rich in savory notes, without any digestive distress.

Ingredients

  • 1 whole free-range chicken (about 3-4 lbs), chopped into parts
  • 2 large carrots, peeled and chopped
  • 2 celery leaves (celery stalks omitted to avoid high FODMAP content)
  • Green tops of 2 leeks (up to 97g total, chopped)
  • 2 dried bay leaves (about 1g total)
  • 1 tablespoon garlic-infused olive oil (ensure no garlic pieces included)
  • 1 teaspoon black peppercorns
  • 10 cups water
  • 1 teaspoon salt (adjust to taste)

Instructions

  1. In a large stockpot, heat the garlic-infused olive oil over medium heat. Add the leek greens and carrots, sautéing gently for 3-4 minutes to release their flavors.
  2. Add the chicken pieces to the pot and pour in the water. Bring to a gentle boil, skimming off any foam that rises to the top.
  3. Add the celery leaves, bay leaves, peppercorns, and salt.
  4. Reduce heat to low and simmer gently, uncovered, for 2 to 3 hours. The longer you simmer, the more concentrated the flavor.
  5. Strain the broth through a fine mesh sieve, discarding solids.
  6. Allow to cool. Skim off any fat from the surface if desired.
  7. Store in airtight containers in the fridge for up to 4 days or freeze for longer storage.

Why These Changes Make Sense

We’ve carefully chosen ingredients based on the latest FODMAP serving data to keep each portion safe and gut-friendly. The green parts of leeks provide that mild onion flavor without the fructans found in bulbs, and garlic-infused oil gives the essence of garlic without the actual FODMAPs. Celery leaves add subtle complexity without using the high FODMAP stalks. Gourmend’s chicken broth base is a game-changer here, ensuring you can enjoy rich flavor with confidence.

By avoiding high FODMAP vegetables and typical onion and garlic, this broth becomes a reliable pantry staple for anyone managing IBS or sensitive digestion. Plus, it’s gluten free by default, fitting perfectly into gluten intolerance or celiac-friendly diets.

Tips for Using Low FODMAP Chicken Broth

  • Soups & Stews: Use this broth as a base for countless soups, adding low FODMAP vegetables and proteins to keep meals satisfying and safe.
  • Cooking Grains: Replace water with this broth when cooking rice, quinoa, or polenta for an extra flavor boost.
  • Sauces & Gravies: Thicken with gluten free flour alternatives and herbs for luscious sauces that won’t upset your gut.
  • Make in Bulk: This broth freezes extremely well, so prepare large batches to save time and enjoy anytime.

Final Thoughts

Creating a low FODMAP gluten free chicken broth that doesn’t compromise on taste is easier than you think. With smart swaps—like using leek greens instead of onions, garlic-infused oil, and a certified low FODMAP broth base—you get all the savory depth with none of the digestive drama. Whether you’re cooking for yourself or someone with dietary restrictions, this broth is a foundational ingredient that elevates your kitchen game.

For those wanting to explore more about gluten free broths and the benefits of choosing certified low FODMAP products, check out the original gluten free chicken broth article by Gourmend Foods.

Ready to try it? Stock up on quality ingredients like garlic-infused olive oil and trusted low FODMAP broth bases, and start simmering your way to gut-friendly deliciousness today.

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