Stock/Broth (no onion or garlic)

One with no onion, garlic, shallot, leek bulb or their powders anywhere in the ingredient list. Certified low FODMAP versions are sold as liquids, pastes and powders in most supermarkets now, and stock made at home from a carcass qualifies by default. Nearly everything else on the shelf is built on an allium base, which is why commercial chicken stock is rated red here even though chicken itself is green.

That depends on the pot rather than the bones. Bones, water, herbs and time contribute almost nothing fermentable, which is what this entry reflects. Shop-bought bone broths are a different matter, since most are seasoned exactly the way stock is, with onion and garlic well up the list. Read the carton the same way, and treat the health framing on the front as marketing.

The tested cup is green and stock is mostly water, so a pot of soup dividing into four bowls is not usually where a low FODMAP day comes unstuck. There is no tested point above one cup, though, so a litre reduced down into a gravy is unknown rather than proven. Keep half an eye on the total when the same meal also leans on a sauce, a paste or a marinade.

Water plus flavour, which gets closer than you would expect. Salted water with bay, thyme and black pepper, a dash of soy sauce for savoury weight, and vegetables browned properly before the liquid goes in will carry a soup or a risotto. Frying in garlic-infused oil adds the aroma a cube was imitating, and the fructans stay behind in the solids that were strained out.