This is a soothing, gut-friendly chicken broth specifically designed for people with ulcerative colitis. It is made with low-FODMAP vegetables, gentle herbs, and simmered chicken bones to create a nourishing, easily digestible liquid that is gentle on the digestive tract. The broth is rich in collagen and electrolytes, providing comfort and hydration without triggering common flare-up symptoms.
Ingredients
- 2 lbs (900 g) chicken bones or 1 whole chicken (3-4 lbs / 1.4-1.8 kg), cut into pieces
- 2 carrots, peeled and chopped into large chunks
- 2 celery stalks, chopped into large chunks (use only the green tops if you are very sensitive to FODMAPs)
- 1 leek, green part only, washed and chopped
- 1 tablespoon (15 ml) olive oil
- 1 tablespoon (15 g) fresh ginger, sliced (optional, for extra soothing)
- 2 fresh or dried bay leaves
- 4 sprigs fresh thyme (or 1 teaspoon dried)
- 1 teaspoon whole black peppercorns (optional, omit if you avoid spices)
- 1 tablespoon (15 ml) apple cider vinegar (helps extract minerals from bones)
- 8 cups (1.9 L) cold water, plus more as needed
- Salt to taste (add at the end)
Instructions
- If using a whole chicken, remove the breasts and legs and set them aside for another use; you want the carcass and bony parts for broth. If using bones, rinse them under cold water.
- Heat olive oil in a large stockpot over medium heat. Add the carrots, celery, leek, and ginger (if using). Sauté for 5-7 minutes until slightly softened. This step is optional but adds depth of flavor.
- Add the chicken bones (or carcass) to the pot. Pour in the apple cider vinegar and cold water, ensuring the bones are fully submerged. Add more water if needed.
- Bring the pot to a gentle boil, then immediately reduce the heat to low. Skim off any foam that rises to the surface during the first 15 minutes.
- Add the bay leaves, thyme, and peppercorns (if using). Cover partially and let simmer gently for 3 hours. Do not let it boil vigorously; a low simmer is key for a clear, gentle broth.
- After 3 hours, remove the pot from heat. Strain the broth through a fine-mesh sieve into a large bowl or another pot. Discard the solids.
- If you want a very clear broth, let it cool slightly and then skim off any remaining fat with a spoon or use a fat separator.
- Season with salt to taste, starting with 1/2 teaspoon and adjusting as needed. Serve warm.
Tips
- Low-FODMAP adjustments: If you are highly sensitive, use only the green part of the leek and skip the garlic and onion entirely. Carrots and celery are generally well-tolerated, but you can reduce the amount if needed.
- Bone broth vs. chicken broth: Simmering for 3 hours yields a light, flavorful broth. For a richer, more gelatinous broth (higher in collagen), simmer for 6-12 hours. For ulcerative colitis, a shorter simmer is often easier to digest.
- Common mistake: Boiling the broth vigorously can make it cloudy and greasy. Always keep the heat low and maintain a gentle simmer.
- Substitution: If you don’t have apple cider vinegar, you can use a squeeze of lemon juice. It helps draw out minerals from the bones without affecting flavor much.
Serving Suggestions
Serve this broth as a warming drink in a mug, or as a base for a light soup. You can add cooked white rice, well-cooked carrots, or a few pieces of shredded chicken breast (if you reserved some) for a more filling meal. For a simple lunch, pair it with plain rice crackers or a slice of sourdough toast if you tolerate gluten.
Variations
- Herbal infusion: Add a small piece of turmeric (about 1 inch) or a few fresh basil leaves during the last 10 minutes of simmering for extra anti-inflammatory benefits.
- Miso broth: Stir in 1-2 tablespoons of white miso paste into each serving (not during boiling, as it kills the beneficial enzymes). This adds a savory umami flavor and probiotics, but check if you tolerate soy.
- Chicken noodle soup: Cook gluten-free noodles or rice noodles separately, then add to the broth with some shredded chicken and finely diced carrots. Cook the noodles separately to keep the broth clear and avoid excess starch.
- Slow cooker version: Place all ingredients (except salt) in a slow cooker and cook on low for 8-10 hours. Strain and season as directed.
Storage and Reheating
Let the broth cool to room temperature (but do not leave it out for more than 2 hours). Store in airtight containers in the refrigerator for up to 4 days. You can also freeze it in individual portions (like ice cube trays or small jars) for up to 3 months. When reheating, warm it gently on the stovetop or in the microwave until piping hot (at least 165°F / 74°C). If the broth gels in the fridge, that’s a good sign—it means it’s rich in collagen.
Frequently Asked Questions
Can I use a store-bought rotisserie chicken carcass? Yes, but be aware that store-bought chickens are often seasoned with garlic and onion, which may trigger symptoms. If you use one, rinse the carcass well and skip the added salt until you taste the broth.
Is this broth safe during a flare-up? Generally, yes, because it is low in fiber and fat. However, everyone’s triggers are different. Start with a small amount and see how you feel. If you are on a strict low-FODMAP diet, ensure you use the green part of the leek only and omit the peppercorns.
Can I add garlic or onion? They are common triggers for ulcerative colitis. If you are not sensitive, you can add them, but for a truly gentle broth, it’s best to leave them out. You can also use garlic-infused oil (the solids removed) for flavor without the FODMAPs.
How long should I simmer the broth? For ulcerative colitis, 3 hours is a good balance. Longer simmering extracts more minerals and collagen, but it also makes the broth richer and potentially heavier. Start with 3 hours and adjust to your tolerance.
Can I drink this broth every day? Yes, if it feels good for you. It’s hydrating and provides easily absorbed nutrients. Just be mindful of the sodium content if you are watching your salt intake; use low-sodium salt or skip it entirely.
What if I don’t have chicken bones? You can use chicken thighs or drumsticks, but you’ll need to remove the meat after cooking and return the bones to the pot for the last hour. Or, use a whole chicken and pick the meat off after 1 hour, then continue simmering the bones for the remaining 2 hours.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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