Healthful Homemade Anti-inflammatory Low FODMAP Bone Broth
- Dec 27, 2025
- 3 min read
There are at least two major benefits to this homemade bone broth recipe. The first is that this recipe is low FODMAP but still tastes great and adds a depth of flavor to homemade soups that is amazing. Second, there is some evidence to show the nutrients in bone broth are beneficial to gut health as they have anti-inflammatory properties.1,2
Ingredients
1 chicken carcass
The bones provide many nutrients that are healthful including amino acids, vitamins and minerals. There is evidence that these nutrients are anti-inflammatory and beneficial to the gut.1,2 You may also substitute chicken bones for 2-3 pounds of beef bones to make a beef broth.
2 celery stalks, chopped
Celery is very important to the overall flavor of the broth as it brings out the essence of the carrots and adds a bit of earthy flavor itself.
2 carrots, chopped
Carrots add a sweet, earthy and savory flavor. And let’s not forget the vitamins and minerals that they contribute to the broth!
3-4 onion tips (green tips)
This ingredient is a low FODMAP flavor replacement for using real onions. I have made this recipe without using the green tips of onions but found it lacking in flavor. My family picked the broth made with green onion tips every time over the broth made without them during a blind taste test.
2 tablespoons dried thyme
2 tablespoons dried rosemary
2 tablespoons dried oregano
3 bay leaves
Each of these spices contain antioxidants which are anti-inflammatory thus adding to the overall anti-inflammatory properties of this bone broth recipe. Not to mention the depth of flavor they add.
1 tablespoon salt
10 black peppercorns
Very important for flavor!
3 tablespoons apple cider vinegar
There is a variety of health claims associated with apple cider vinegar, though many of the claims are not backed by research.3 I add apple cider vinegar to this recipe simply for the flavor. Any added health benefits, proven or not, are a bonus.
4-6 quarts water
Broth wouldn’t be broth without water!
How to make Bone Broth
In a stock pot, add the chicken carcass, vegetables, spices, vinegar and water. Warm on the stove top at medium high heat until the broth begins to simmer. Cover and reduce heat to maintain a steady simmer for 12-36 hours. Stir occasionally.
When you have simmered the broth to your satisfaction, turn off heat and allow the broth to cool a bit. Strain the broth to remove the carcass, vegetables and spices. I do this by placing a colander over a large bowl.
Store the broth in the fridge if you plan to use it soon or in the freezer to preserve for longer. You can also pressure can your broth. For instructions on how to pressure can broth, search for an extension agency’s instructions online such as this one from Utah State University.
Sources
Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, et al. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas). 2021;57(11):1138. Published 2021 Oct 20. doi:10.3390/medicina57111138
Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025;70(6):1951-1961. doi:10.1007/s10620-025-08997-x
EatrightPro. Is vinegar an effective treatment for chronic conditions? Academy of Nutrition and Dietetics. https://www.eatrightpro.org/news-center/practice-trends/is-vinegar-an-effective-treatment-for-chronic-conditions. Accessed October 25, 2025.
Adapted from The Prairie Homestead Cookbook by Jill Winger
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