Choosing broth with IBS or SIBO in mind
Living with IBS changed the way I read a stock label. I look at what went into the pot, how rich the broth is and how much I’m about to serve. That’s where I’d start if you’re choosing broth with IBS or SIBO in mind.
Read beyond the name
A name such as beef stock does not tell you its full recipe. Check for onion, garlic, vegetable concentrates, seasoning mixtures and additions made during cooking. Monash explains why straining away onion and garlic pieces does not remove fructans already dissolved in the liquid. Our plain broth has three ingredients: Portuguese beef marrow bones, water and hand-harvested Algarve sea salt. We leave onion, garlic and vinegar out from the beginning, so you can assess a straightforward recipe.
Consider the portion and the whole meal
A short ingredient list does not guarantee that a food will suit you. Portion size, richness and the rest of the meal can change your experience. Monash notes that fats contain little or no FODMAP carbohydrate, yet larger amounts can trigger gut symptoms in some people. That distinction matters when choosing a rich broth or adding fat to it. Consider the quantity of concentrate as well as any water used to dilute it; a milder-tasting cup does not change how much concentrate you used.
Read the whole recipe
Read the ingredients again when you buy a new stock or seasoning. In a recipe, check what you’re adding to the broth as well. If you work with a dietitian, bring the label and the portion you actually serve. Those details make for a more useful conversation than the word ‘broth’ on its own, especially because IBS and SIBO call for different decisions.
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Updated · Alexander Pichugin