How to make your own low FODMAP stock

It can be hard to find a store-bought low FODMAP stock, as most contain onion and garlic. 

You can make your own low FODMAP stock with our recipes for chicken stock and vegetable stock. Make a batch of stock and freeze in containers for future use.

Low FODMAP chicken stock

10 minutes preparation time, 2.5-3 hours cooking time

Makes approximately 1 litre of stock

Ingredients

• 1 large chicken carcass (already cooked)
• 2 large carrots, chopped into large chunks
• 1 celery stick, chopped into chunks
• ½ cup spring onion, green part only, sliced
• 1 leek, green part only, sliced
• 3 dried bay leaves
• 2 tsp peppercorns
• 2 sprigs parsley
• 2 sprigs thyme
• 2 L water

Method

1. Place chicken carcass and all vegetables and herbs into a large saucepan and cover with water.
2. Bring to boil, and then reduce heat to low.
3. Partially cover the saucepan with a lid and simmer for 2.5 hours, adding extra water if required.
4. After 2.5 hours, turn off the heat and remove as much of the vegetables, bones and herbs that you can from the liquid.
5. Strain the liquid to remove any remaining herbs and peppercorns.
6. Refrigerate stock overnight. Remove any fat that has solidified on the surface. Stock is now ready to use.

Low FODMAP vegetable stock

15 minutes preparation time, 2.5 hours cooking time

Makes approximately 2L stock

Ingredients

• 1 whole onion, skin removed (removed after cooking, so stock remains low FODMAP)
• 4 cloves garlic, whole (removed after cooking, so the stock remains low FODMAP)
• 4 large carrots, chopped
• 2 celery sticks, chopped
• 2 parsnips, chopped
• 1 swede, chopped
• 2 dried bay leaves
• 2 tbsp peppercorns
• 1 handful parsley
• 2 sprigs rosemary
• 2 sprigs thyme
• 2 sprigs oregano
• 4L water

Method

1. Add all vegetables and herbs to a large saucepan and cover with 4L of water.
2. Bring to boil, and then reduce heat to low.
3. Partially cover the saucepan with a lid and simmer for approximately 2 hours, adding more water if required.
4. After 2 hours, turn off the heat and remove all the vegetables from the liquid.
5. Strain the liquid to remove any remaining herbs.
6. Stock can be used immediately, or divided into individual serves and frozen for use later.

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Reviewed by the healthylife Advisory Board May 2022