Bone broth is a soup that has been consumed for centuries across various cultures for it’s nutritious and healing properties. High in amino acids, collagen and minerals, it is thought to quell inflammation in the gut and speed recovery of the gut lining. I recommend choosing bones from either grass fed and finished meats or pasture raised poultry bones and organic vegetables to maximize the healing effects of this recipe. Although mainly regarded for it’s gut healing properties, bone broth also helps support overall health and reduce inflammation in our patients with autoimmune conditions and chronic pain.
This recipe is designed to be low in FODMAPs (Fermentable Oligosaccharides, Disaccharides and Polyols), which are fermentable sugars that can draw water into the intestines and cause excess bloating. Most bone broth recipes include onions and garlic, which contain oligosaccharides that aggravate IBS symptoms such as bloating, gas or reflux. Our recipe is low in FODMAPs to maximize gut healing while still providing oniony flavor from the green parts of vegetables in the garlic and onion family known as Allium. The bulbs of these vegetables contain FODMAPs, while the green leafy parts are FODMAP free. The addition of culinary herbs also makes this broth taste delicious!
2-3 lbs. grass fed and finished bison, goat, duck, beef or poultry bones
1 teaspoon salt
2 tablespoons apple cider vinegar
tops of 1 bunch of leeks
2 bunches of scallion tops
2 lbs carrots, scrubbed and coarsely chopped
1 bunch fresh parsley
1 sprig rosemary
4 sprigs thyme
1-2 sage leaves
3 bay leaves
chopped parsley for garnish
1. Place all ingredients in a large slow cooker. Set it to low and cook for 12-24 hours. By cooking longer, more nutrients will infuse into the broth. Note that if you have histamine intolerance, it is important to cook no longer than 2 hours.
2. Strain broth through a fine mesh strainer into a glass container and add freshly chopped parsley. You can also pre-portion into ice cube trays to easily use for soups later on.
If you don’t have a slow cooker, you can make the bone broth on the stove top in a large stock pot on a low simmer.
Drink alone with a sprig of fresh herbs or add to soups for added flavor and nutrition. You can even use it as a braising liquid for cooking vegetables.
If you are not adventurous enough to make your own, check out 100 bowls of soup. I helped them develop a Low FODMAP bone broth to cater to patients in the DMV area with digestive issues.