Low-FODMAP Vegetable Broth: The Perfect Base for Your SIBO-Friendly Meals
A good broth is the foundation for many flavorful dishes — from light soups to gentle risottos and easy stews. If you have SIBO or are sensitive to FODMAPs, many traditional broths can be heavy or cause bloating.
2 min read
Why This Broth Works If You Have SIBO
Broths are usually nutritious, but when made with high-FODMAP ingredients (like onion, garlic, or leeks), they can cause fermentation and discomfort.
This broth:
Is inspired by low-FODMAP ingredients
Adds flavor without irritating the gut
Is versatile and can be used as a base for many recipes
It’s a well-tolerated version for those looking for lighter, more digestible meals.
Benefits of Vegetable Broth
A good broth:
Hydrates and nourishes
Helps ease digestion
Provides minerals extracted from vegetables
Serves as a base for many preparations
Plus, making it at home helps you avoid additives and flavor enhancers that can irritate the digestive system.
Allowed Ingredients and Why
Carrots — low in FODMAPs and add natural sweetness
Celery (green parts only) — adds flavor without high FODMAPs
Pumpkin or squash — adds body and depth
Parsley, bay leaf & aromatic herbs — flavor without discomfort
Water — a neutral, wholesome base
Important: avoid onion, garlic, and leeks; they are high in fructans and can worsen symptoms for many people with SIBO.
Step-by-Step Preparation
Wash and chop the vegetables: peel and cut the carrots, pumpkin, and celery into medium pieces.
Heat water: in a large pot, add enough water to cover the vegetables (about 1.5–2 L).
Add the vegetables and herbs.
Cook over medium heat: bring to a boil, then reduce the heat and cook for 35–45 minutes.
Strain and set aside: after that time, strain the broth and use it as a base or drink it warm.
How to Use This Broth in Other Recipes
This broth is multipurpose and ideal for:
Gentle soups with low-FODMAP vegetables
SIBO-friendly “quinotto” or risotto
Light stews
Homemade sauces
Cooking low-FODMAP grains
You can turn a simple dish into a tasty, gut-friendly meal using this broth.
Storage Tips
In the refrigerator: up to 3–4 days
In the freezer: up to 3 months in airtight containers
Freeze in ice cube trays: use small portions easily
This makes it even easier to add flavor to your meals without extra effort.
Frequently Asked Questions
Can I use leek or onion greens for flavor?
It’s not recommended in low-FODMAP diets due to their fructan content. Better to use herbs like bay leaf or parsley.
Is this broth suitable for all phases of the SIBO diet?
Yes, it’s generally well tolerated — but always observe how your body responds.