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Vegetable Stock
N/A
High FODMAP Risk
Common Hidden Ingredient
Bowl of clear vegetable stock

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: 1 cup (240ml)

Safe Serving Size: ½ cup (120ml)

Active Compounds: Fructans, Galactans from onion and garlic base

Fermentation Level:
High

Digestive Impact

Why it's problematic: Yes, particularly for those sensitive to fructans

Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort

Typical reaction time frame: 30 minutes to 4 hours after consumption

Individual variation: Severity of reactions varies based on individual tolerance and amount consumed

Safe Alternatives

Chicken Stock

Chicken Stock

Bone Broth

Bone Broth

Substitution ratio: 1:1 replacement

Processing Effects

Cooking concentrates FODMAPs

Freezing does not reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • celery
  • leeks
  • shallots

Safe complementary foods: Can be used with carrots, fresh herbs, and ginger root in small amounts

Reintroduction Guidelines
  1. Start with 1 tablespoon diluted in water
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons
  4. Maximum test portion: 1/2 cup

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • soups
  • gravies
  • marinades
  • ready-made meals
  • sauce mixes

Alternative names: vegetable broth, garden vegetable stock, vegetable bouillon, stock powder

Individual Variables

Factors affecting tolerance:

  • Overall FODMAP intake for the day
  • Individual tolerance threshold
  • Concentration of stock
  • Preparation method

Tip: Consider making your own stock with low FODMAP vegetables and herbs