Most broths and stock cubes contain alliums, or onion and garlic, so below you can find some options of where you can source alternatives. Broth or stock is a wonderful addition to flavour recipes. Whilst some are completely broth or stock free, others do use either the purchasable options, or ones you can make yourself in big batches below.
Particularly if you have gastroparesis and you can’t tolerate any other liquids, sometimes bone broth or vegetable broth may be a suitable option for you. I’ve found these a staple on the days I can’t tolerate anything else. Gastroparesis is the reason I’ve personally started to incorporate chicken back into my diet. All recipes on this platform are still going to be plant based, but I’m also conscious of the fact that plant based doesn’t work for everyone so there can be subs and swaps to use chicken bone broth instead if it’s more suitable for you.
Throughout this platform it is assumed that stock cubes are free from alliums, onion and garlic in recipes.
I just want to buy my stock cubes or broth:
If you don’t have time to make and freeze your own, there are a few options out there that are onion and garlic free and low FODMAP.
Massel 7’s (an australian brand that are available in the UK and USA)
- Stock cubes that are onion and garlic free, low FODMAP and plant based
- Vegetable, plant based chicken-style, plant based beef-style
In the UK:
Coombe Farm have a low FODMAP chicken bone broth.
The Broth Sisters have a low FODMAP vegetable stock. It’s onion and garlic but not allium free as it contains chives tips.
What if I live somewhere that can’t access these allium, onion and garlic free and low FODMAP stocks?
I have recipes below for you to make your own! I highly recommend making these in large batches when you have the energy and then freezing them in ice cube trays. Get 4-5 ice cube trays for ease and speed. Once you’ve made your broth, pour into the trays, freeze for 4-6 hours or overnight. Then pop out into a zip lock airtight freezer bag. Note the date that it was frozen as these can keep in the freezer for up to 6 months.
Chicken Bone Broth
1 whole chicken carcass (from a roasted chicken or cooked bones from the butcher)
3 litres water (to max line of slow cooker or saucepan)
2 whole carrots, halved
½ stick celery, halved (or omit if celery allergy)
1 tbsp apple cider vinegar
½ tsp tsp salt
½ tsp whole peppercorns
2 bay leaves
½ cup fresh herbs (of your choice), optional
Cook in a slow cooker for 24 hours, or simmer in a large saucepan on the hob for 2-4 hours.
3 litres water
½ stalk celery
1 whole medium potato
1 ½ tsp sea salt
½ cup fresh parsley
¼ tsp whole peppercorns
3 whole bay leaves
*You may also be able to add in other vegetable scraps (that are not alliums, onion or garlic) but steer clear of cruciferous veggies like broccoli, cauliflower and brussels sprouts.
Cook in a slow cooker for 24 hours, or simmer on a low heat in a large saucepan over the hob for 1-2 hours.
What other stock or broth options that are free from alliums, onion and garlic are available in your region? If I’ve missed any options please add them to the comments for me to update this post!