If you need a reliable base for low FODMAP soups, this gluten-free chicken stock is an essential recipe to keep on hand. It’s simple to prepare, nourishing, and far less expensive than many store-bought broths. All you need are a chicken carcass or wings, carrots, herbs, and a slow cooker or large stock pot.
One of the trickiest parts of cooking on a low FODMAP diet is avoiding common store-bought condiments, sauces, and broths that often contain garlic or onion. That’s why making your own stock is so useful. I include a version of this recipe in my book SIBO Made Simple, but it’s straightforward enough to become one of those staple dishes you can make without thinking.
Homemade stock is especially important for people following low FODMAP or gluten-free diets, because many commercial broths use ambiguous “natural flavorings” or additives that can contain unwanted ingredients. Making your own lets you control everything that goes in, and it’s a great way to use inexpensive chicken wings or a leftover roast carcass.
This broth works well as a base for gluten-free chicken noodle soup and countless other recipes. It’s naturally gluten-free when made with clean ingredients, but if you have celiac disease be mindful about any store-bought seasonings or packaged items you might add.
People often use the terms stock, broth, and bone broth interchangeably. Bone broth is typically simmered longer and may extract more collagen from the bones, but the basic idea is the same: simmer bones with vegetables, herbs, and water until flavor and nutrients are drawn out. For gut-focused cooking, longer simmering can yield a richer, more gelatinous result, but a shorter cook still produces a tasty, nourishing liquid.
You can cook this stock for as little as four hours or up to 24 hours in a slow cooker. If you simmer on the stove for more than four hours, plan to top off the pot with a little water as needed. I find about 8 hours in a slow cooker or 6 hours on the stovetop produces a balanced, flavorful stock.
If you like, add a tablespoon of apple cider vinegar to the pot at the start; the acid helps draw minerals from the bones. I left it out of the main ingredient list in case you prefer not to use it, but it’s a small addition that can increase nutrient extraction without noticeably altering flavor.
Homemade stock is also an economical way to reduce waste. Save low FODMAP vegetable scraps—carrot peelings, herb stems, bell pepper pieces, and small amounts of celery—and add them to the stock instead of tossing them. Avoid citrus rinds, starchy vegetables, bitter greens, and brassicas like cabbage or broccoli, which can affect flavor or digestibility.
I keep a resealable bag in the freezer to collect scraps during the week and then make a big batch of broth on the weekend. Store the finished stock in the fridge for use through the week or freeze portions for later cooking.
Below is the recipe for a gut-friendly, low FODMAP chicken stock you can use as a base for soups, stews, risottos, and more.
With health and hedonism,
Phoebe
Gut-Healing Low FODMAP Chicken Stock (Gluten Free)
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If you tolerate a little celery, one stalk is generally fine for a large batch, but it’s optional and omitted from the main ingredient list for those who prefer to avoid it entirely.
Ingredients
- 1 chicken carcass or 1 pound uncooked chicken wings
- 2 carrots halved widthwise
- 4 sprigs thyme or 2 sprigs rosemary or 1/2 teaspoon dried
- 2 bay leaves
- 1 tablespoon black peppercorns
- 1 tablespoon sea salt
Instructions
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Place the chicken carcass or wings, carrots, thyme or rosemary, bay leaves, black pepper, and salt in a 6- to 8-quart stockpot or slow cooker. Cover with about 4 quarts of filtered water, leaving an inch of space at the top. Cook on low for at least 4 hours, or up to 12 hours in a slow cooker. Skim any foam that rises to the surface.
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Strain the stock through a fine-mesh sieve into a large bowl or liquid measuring cup, discarding the solids. If solids accumulate in the sieve, empty it and strain again to keep the liquid clear. Taste and adjust salt as needed.
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Transfer the finished stock to three 1-quart jars or airtight containers. Store in the refrigerator and use within the week, or freeze portions for longer storage.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!