Think you have to skip BBQ sauce on the low FODMAP diet? Think again, friend! Infused with a rich, smoky flavour, you’ll be slathering this easy low FODMAP BBQ sauce on everything your grill has to offer!
Heads up, this post uses affiliate links. If you make a purchase using one of the links I’ve provided, I may receive a small sum of money. You can read more about my affiliations here.
My husband’s cousin is a BBQ connoisseur! From the grill to the smoker, there is nothing she makes that you don’t want to put immediately in your face! In fact, I have to enforce a strict rule about not looking at her Instagram feed when I’m hungry!
One year, she made a smoked turkey for Christmas, and I swore I had eaten a piece of heaven! Apparently, my husband felt the same way because we bought a smoker the next day.
My husband had his BBQ recipe wishlist ready before we even had our smoker out of the box. But there was one crucial piece of the puzzle missing. Where the heck do you find a low FODMAP BBQ sauce?
Now, this was back in a time before you could just order low FODMAP BBQ sauce from Fody Foods Co. So if we were going to become pitmasters, it was up to me to pull out a magic trick. And, if I do say so myself, boy did I deliver!
This BBQ sauce has a rich, smoky flavour so delicious, no one will believe it’s low FODMAP! The secret? Magic! Just kidding, it’s cane sugar syrup.
Seriously, though. If BBQ is your jam, this low FODMAP BBQ sauce is going to be your new best friend!
Keep it FODMAP friendly
If you’ve never made BBQ sauce before, prepare to be shocked at the number of ingredients that go into this witches brew! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, ketchup. If you’re in the elimination phase of the low FODMAP diet, you’ll need to use ketchup without onion and garlic or the elusive “spices” listed in the ingredients.
Fody Foods Co. has a Monash-certified low FODMAP ketchup. It’s slowly rolling out into grocery stores across North America. If it hasn’t reached your local store yet, you can grab it online here.
According to Monash University, Fody’s ketchup is low FODMAP in servings of 1 tbsp (17 g) per sitting. Servings of 3.5 tbsp (65 g) or more are high in the FODMAP fructan.
We’ll be using 1/2 a cup of ketchup total. This works out to 7.5 g of ketchup per serving, which is within Monash’s recommended range.
Next up, sugar! This recipe uses two types of sugar (whaaat!) – brown sugar and cane sugar syrup.
Sugar gets a bit of a bad wrap on the low FODMAP diet because it contains the “F” word (fructose). But what we’re trying to avoid in the low FODMAP program is fructose in excess of glucose (when there are more fructose molecules than glucose molecules).
Since sugars like table sugar and brown sugar have an equal amount of glucose and fructose, the fructose is absorbed differently and won’t be wandering around your digestive tract, getting up to trouble. This means both brown sugar and cane sugar syrup (a mix of table sugar and water boiled into syrup) are both low FODMAP.
You can read more about sugar on the low FODMAP diet here.
Next up, beer. According to Monash, beer is low FODMAP, though alcohol is still a general gut irritant. We’ll be boiling our BBQ sauce, though, which will burn off all of the alcohol.
You can use any beer you want, except for cider. Monash hasn’t tested cider yet, so we don’t know if it’s low FODMAP. Plus, I’ve never made this BBQ sauce with cider, so I can’t tell you if it’s any good!
We’ll also be using low FODMAP cola. To find a low FODMAP cola check the label for ingredients like high fructose corn syrup, honey, agave syrup, and other high FODMAP sweeteners. I like to use PC’s cane sugar cola. But I’ve also found lots of low FODMAP craft colas at our local farmer’s market.
Next up, mustard. We’re going to be using both prepared mustard and dry mustard. According to the Monash app, prepared mustard is low FODMAP in servings 1 tbsp (11 g) per sitting, and mustard seeds are low FODMAP in servings of 1 tsp (2 g) per sitting. Though Monash doesn’t list a maximum serving size for either ingredient.
According to the official Monash University FODMAP blog, foods that have no listed limit can be eaten in large servings. They explain here that these foods do contain FODMAPs, but that the amount is so low you probably couldn’t fit enough of them in your body to reach a notable FODMAP serving (that is not a challenge!).
We’ll also be using apple cider vinegar and tomato paste. According to Monash, both apple cider vinegar and tomato paste are low FODMAP in servings of 2 tbsp (42 g) and (25 g), respectively. Monash doesn’t list a maximum serving size for these foods, either.
Next up, Worcestershire sauce. The Monash app lists Worchestershire sauce as low FODMAP in servings of 2 tbsp (42 g) per sitting. Servings of 5 tbsp or more are high in the FODMAPs GOS and mannitol.
We’ll be using 1/2 a tbsp of Worcestershire sauce total, which will only add trace amounts of FODMAPs to your BBQ sauce.
The remaining ingredients (sea salt, thyme, pepper, paprika, cayenne pepper, and liquid smoke) are all used in such small quantities they won’t add anything to your FODMAP load.
Now that you know BBQ sauce is basically the condiment version of “swamp water” let’s talk about how all of these ingredients stack up. Check out the notes below to see how many servings of each FODMAP group are in 1/4 cup of this low FODMAP BBQ sauce.
Lactose = 0
Fructan = 0.8
GOS = 0
Polyol = 0
Want to try this easy low FODMAP BBQ sauce? Don’t forget to PIN THIS RECIPE for later!Print
Fire up your grill and prepare to be amazed by this easy low FODMAP BBQ sauce!
- 1/2 cup low FODMAP ketchup
- 1/3 cup brown sugar
- 1/2 cup beer
- 1/4 cup low FODMAP cola
- 1/8 cup cane sugar syrup
- 2 tbsp tomato paste
- 1+1/2 tbsp prepared mustard
- 1+1/2 tbsp apple cider vinegar
- 1/2 tbsp ground sea salt
- 1/2 tbsp dry mustard
- 1/2 tbsp Worchestershire sauce
- 1 tsp thyme
- 1/2 tsp pepper
- 1/2 tsp paprika
- 1/4 tsp cayenne pepper
- 3–4 shakes liquid smoke
- Place a medium-sized saucepan over medium-low heat. Add each ingredient, one at a time, stirring between each addition.
- Once all of the ingredients have been added, turn the burner to high and whisk the BBQ sauce until it comes to a boil. Remove the saucepan from the burner and let the BBQ sauce come to room temperature, then store in an airtight container in the fridge for at least 4 hours (this will give the flavours time to blend with each other).
Recommended low FODMAP serving – 1/4 cup BBQ sauce per sitting
- Category: condiment
- Method: stovetop
- Cuisine: american
- Serving Size: 1/4 cup
- Calories: 101
- Sugar: 17 g
- Sodium: 849 mg
- Fat: 1 g
- Saturated Fat: 0 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 21 g
- Fiber: 2 g
- Protein: 2 g
- Cholesterol: 0 mg
Keywords: BBQ sauce, gluten-free BBQ sauce, low FODMAP BBQ sauce, sweet BBQ sauce
This low FODMAP BBQ sauce will make you feel like a true grill master! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
P.S. Want access to bonus content, VIP discounts, and some fabulous freebies? Sign up for my mailing list below, and you’ll get all these goodies and more sent directly to your inbox!
You might also like one of these:
- Low FODMAP BBQ Ribs These fall off the bone ribs are the perfect combination of sweet and spice. Seasoned with a FODMAP friendly dry rub and then coated with a delicious low FODMAP BBQ sauce, this recipe is a winner!
- Low FODMAP Pulled Pork Looking for some FODMAP friendly comfort food? Made in the slow cooker and slathered in homemade BBQ sauce, this low FODMAP pulled pork will cure any comfort food craving!
- Low FODMAP Buffalo Wings Whether you’re gearing up for game day or settling in for a cozy backyard BBQ, these easy buffalo chicken wings will be the talk of your table.