This recipe is adapted from Weston A. Price. Making bone broth with joints, chicken carcasses or other cartilaginous bones will result in a bone broth with GAGs (glucosaminoglycans) because the GAGs leach from the cartilage into the broth. GAGs are polysaccharides and while not high FODMAP, some people with IBS or SIBO will react negatively to them. It’s important to test your individual reaction or simply make the bone broth without cartilage. The recipe below is for a low FODMAP bone broth, made without cartilaginous bones.
Makes approximately 16 one cup servings
- Approximately 3 pounds beef marrow bones
- Approximately 4 or more quarts cold water
- 1/2 cup apple cider vinegar
- 2 Tablespoons ghee or coconut oil
- 2 pounds beef stew meat
- 1 bunch green onions, green parts only, coarsely chopped
- 3 carrots, coarsely chopped
- 3 celery stalks, coarsely chopped
- Several sprigs of fresh thyme, tied together or 2 teaspoons dried thyme
- 1 teaspoon dried green peppercorns, crushed or freshly ground pepper (optional)
- 1 bunch parsley
- Sea salt to taste
- Place the marrow bones large soup pot with vinegar and cover with water and let stand for one hour.
- Heat the ghee or oil in a large frying pan until hot. Add the stew meat and cook until well browned.
- Add the meat and fat from frying to the soup pot as well as the green onions, carrots and celery.
- Add additional water, if necessary, to cover the bones but make sure it doesn’t reach the top of the soup pot.
- Bring to a boil. With a wooden spoon, skim off and discard any scum that rises to the top.
- Reduce heat to a simmer and add the thyme and crushed peppercorns or ground pepper.
- Simmer stock for at least 12 and as long as 72 hours. Add water as needed to maintain the amount of beginning level.
- Before finishing, add the parsley and simmer another 10 minutes.
- Remove bones and stew meat from the pot with a slotted spoon. The leftover meat and bones will have less nutritional value but can be used as dog treats if desired.
- Strain the stock into a large bowl or other container and cool in refrigerator.
- When cool, remove any fat that has risen to the top.
- Transfer to smaller mason jars or glass containers if desired and refrigerate and/or freeze. For refrigerated broth, consume within three days.
Hi – could this broth be made in the instal-pot? I started making my bone broth in there in only 1-1.5 hours – but now with SIBO I’m trying to make the “SIBO friendly one” during my treatment… Also – are beef marrow bones the same thing as “soup bones”? Thanks! 🙂
Hi! Yes, definitely feel free to make it in your instapot. Marrow bones are typically the same as soup bones but I guess it depends which bones you use for soup. They tend to be all bone with the marrow in the middle, without cartilage.
What dose the above non cartilaginous beef stew meat and marrow bones mean? How do I know I buying the correct types?Where can I buy them?
Hi Debbie! You can order marrow bones from your butcher, co-op or meat csa (community supported agriculture). Any stew meat from the butcher/grocery store is fine.
Why do cartilage is bad? Isn’t it cartilage what has collagen to heal leaky gut?
Gelatine is made of cartilaginous part of animals.
And gelatine is allowed. So, I don’t understand that part.
In the introductory part of SCD diet gelatine is allowed too.
Yes, the gelatin is very healthy and healing but some people will react to the GAGs (glucosaminoglycans). You have to rest for yourself to see if you react. For myself, I can have chicken broth (higher in GAGs) sometimes but not many days in a row.
May I use a slow cooker instead of doing this on the stove or using a pressure cooker/insta pot?
My son has tested positive for allergy to beef. Can I make low FODMAP broth with chicken?
Yes, you can make low FODMAP chicken broth. It will contain polysaccharides from the cartilage and some people react to it and some don’t. So consider starting with small amounts for you son to see if he tolerates it.
Could you make this using chicken instead of beef for the bones and meat?
Hi Sarah, yes you can do that. However, when you use a chicken carcass, it will have some GAGs (glucosaminoglycans) in the broth. Not everyone with SIBO reacts to GAGs but some people do. Here’s an article for reference: https://www.sibosolution.com/info/sibo-bone-broth-do-they-mix/
Hi! When do you add in the green onions, carrots, and celery stalks? When adding the thyme?
Hi Lorie, you add the vegetables in step 3 and the thyme in step 6. 🙂
Hi yes, this is hard for me to understand as well. I have had sibo for a long time and have finally found someone who would treat it recently. But one thing i can say is that the foods that always soothed me and that did the best for my tummy when i was in a flare are all forbidden on dr seibecker’s diet, to include bone broth. this always made me feel so much better! so i really don’t understand! Does anyone have any insight?
The diets are meant to be a starting point and are then meant to be tailored to each individual. You won’t necessarily tolerate all things on a SIBO diet and there may be other “off diet” items you tolerate. For those things you tolerate and find soothing, it’s ok to add them. You want to make your diet as diverse as possible.
Thank you for this recipe. Could the vinegar be replaced with lemon juice? When I made the bone broth, the vinegar taste was really strong even when I diluted it. I have Leaky Gut & Severe Methane SIBO.
Hi Sue! The acid in lemon juice or vinegar helps break down collagen but you can substitute lemon juice or leave out the vinegar altogether. With methane SIBO, you shouldn’t have an acid-heavy diet, but the amount in this broth should be negligible.