An anti-inflammatory low FODMAP recipe suitable for those with a sensitive digestive tract, such as IBS, SIBO or IBD sufferers.
Bone broth has been used for many centuries because of it's healing properties. When animal bones are simmered for several hours, they release nutrients such as amino acids and collagen which nourish the body and help it rebuild tissue. This makes it a great choice for healing a sensitive or inflamed gut, or repairing a damaged gut lining, which is integral to good health.
"All disease begins in the gut..." Hippocrates
This simple recipe uses bones from a chicken carcass. This makes it extremely cost-effective as nothing will go to waste. When you enjoy a delicious roast chicken meal, you can then use the bones to make a batch of broth which can be enjoyed fresh or frozen for future use. An ice cube tray set aside for small portions of broth is ideal for this.
Lots of store-bought versions include ingredients like onions and garlic which can be problematic for IBS and SIBO sufferers, so this is a low FODMAP version, meaning it's low in the fermentable carbohydrates which often cause gut symptoms for some people, such as bloating and abdominal pain or cramps.
Low FODMAP Chicken Bone Broth
Ingredients:
Makes approximately 3 litres of broth or stock:
1 large organic, free-range chicken carcass
2 carrots, halved or quartered
1/2 teaspoon dried rosemary or 2 fresh sprigs
1 teaspoon dried thyme or 4 fresh sprigs
2 bay leaves
1 tablespoon black peppercorns
1 tablespoon sea salt
4 litres of filtered water
Method:
(You will require a large slow cooker or stockpot)
Place all the ingredients into a large stockpot or slow cooker.
Cover the ingredients with 4 litres of water, or enough liquid to submerge them and leave approximately an inch of room at the top of the pot.
If using a stockpot, simmer over a low heat for approximately 4 to 6 hours; If using a slow cooker, cook on a low heat for up to 12 hours.
When the cooking time has finished, strain the stock through a fine sieve into a large bowl. Discard the solids.
Check the taste and add further seasoning if required.
Transfer the broth into airtight containers, mason jars or freezer containers as desired.
Fresh broth can be stored in the fridge for up to a week, or can be frozen for future use.
How to use: Broth is delicious to drink on its own, but you can easily use it in soups, casseroles and stews too.
Recipe adapted from 'SIBO Made Simple' book by Phoebe Lapine 2021