Is BBQ Sauce Low FODMAP? (with Recipes)

BBQ sauce is a timeless favorite of people of all ages. It brings a bold, unique, and smoky flavor to any meal, making it special. For many, enjoying grilled foods with friends and family is a special occasion, but if you have IBS, finding foods that won’t cause discomfort can make these moments rare. The good news? With this BBQ sauce FODMAP guide, you can make every day feel like a BBQ day.

What are FODMAPs?

FODMAPs are those carbohydrates that cause digestive problems in certain people, especially IBS patients. It consists of sugars and fibers in foods such as onions, garlic, dairy products, and some fruits. They cause bloating, gas, and discomfort, so a low-FODMAP diet would be helpful in reducing those symptoms. [1]

Is BBQ Sauce Low FODMAP?

BBQ sauce is generally Low-FODMAP, but this could still depend on its ingredients and serving size. But, it is pretty easy to make a low FODMAP version of BBQ sauce at home, and you can customize it to your own preference.

What Ingredients are Usually in BBQ Sauce?

The four basic ingredients used in BBQ sauce are a base, which can be tomato paste, ketchup, or vinegar; sweeteners, such as brown sugar, molasses, corn syrup, or honey; spices, like paprika, dijon mustard, cumin, black pepper, or garlic; and something umami like Worcestershire sauce or liquid smoke. If you want it spicy, add cayenne or hot sauce. And if you want to try something new, you can add soy sauce, ginger, and sesame seeds to give it a Korean twist, like this recipe. But feel free to mix in any other flavor that works for you.

Which BBQ Sauce Ingredients are High in FODMAPs?

BBQ sauces can be high in FODMAPs because of the high amounts of garlic, onion, high fructose corn syrup, Worcestershire sauce, and sugar contained in them. [2] These ingredients can cause problems for people with IBS or other conditions as these are fermented easier in the body, which in turn creates more gas.

Ingredients to Make Your Own Low-FODMAP BBQ Sauce 

For those trying to stick to a low FODMAP diet, making BBQ sauce at home is the best thing to do. These are the best ingredients for making a tasty Low FODMAP BBQ sauce that’s gentle on the stomach:

• Tomato Sauce:

At your local grocery store, look for brands that do not contain garlic or onion by checking the ingredients label. You can also try making a homemade version to control the sweetness and avoid large amounts of high FODMAP ingredients. Just note that based on the Monash Food app, certain variants of tomatoes vary in their amount of fructose. 

• Worcestershire Sauce:

Worcestershire sauce gives BBQ sauce a sweet, tangy, salty note. Although it could cause discomfort in high amounts, fermentation reduces the levels of FODMAPs, making it a good option as long as you control your servings to 2 tablespoons. 

• Apple Cider Vinegar:

Like Worcestershire sauce, vinegar undergoes a double fermentation process, lessening the chances of triggering IBS or other conditions. Use it to add a classic pucker and tang to BBQ sauce to balance out the sweetness.

• Spices:

Spice up your sauce with cumin, nutmeg, mustard, chili powder, ginger, paprika, allspice, powdered clove, or coriander (all of these are low-FODMAP!) to add better flavor.

• Sweeteners:

If you don’t have brown or granulated sugar, try these other low-FODMAP sweeteners, such as powdered stevia, saccharin, monk fruit, corn syrup, or Swerve Brown to balance the sauce. [3]

• Soy Sauce:

Soy sauce is only low-FODMAP with only 2 tablespoons, but that is enough to add some saltiness to the sauce. If you want, you can try adding Tamari instead to make it gluten-free. [4]

• Herbs:

Use herbs like lemongrass and turmeric to add earthy, aromatic flavors that can still keep your BBQ sauce low in FODMAPs.

Delicious Low FODMAP BBQ Sauce Recipes

If you want a quick, no-cooking, low-FODMAP BBQ sauce, check out this recipe from the video. This gluten-free channel shows how to make a great BBQ sauce. You’ll also find advice on cooking, canning, and living without gluten, which can be very helpful especially if you have IBS.

If you want to replicate her recipe, these are the ingredients that you will need: 

• Tomato sauce or puree – about 1 cup or 250ml
• Water – ¼ cup (or more to reach desired consistency)
• Hickory smoke flavoring – 1/4 teaspoon (or substitute with smoked paprika)
• Chipotle chili powder – 1/4 teaspoon (for mild heat)
• Dried oregano – 1 teaspoon
• Dried basil – 1 teaspoon
• Salt – 1/2 teaspoon (adjust to taste)
• White sugar – 1 tablespoon (or substitute with molasses or brown sugar)
• White vinegar – 2 tablespoons (or substitute with balsamic or apple cider vinegar)

Here’s what you have to do:

1. Pour the tomato sauce into a medium mixing bowl. Add hickory smoke flavoring (or smoked paprika) and chipotle chili powder for a milder heat.
2. Sprinkle in the dried oregano, dried basil, and salt, making sure to adjust it to taste.
3. Stir in white sugar, or your preferred sweetener, to add some sweetness. Then, pour in white vinegar to balance the flavors, substituting balsamic or apple cider vinegar if desired.
4. Gradually add water, starting with 1/4 cup, to thin the sauce to your desired consistency.
5. Once done, pour the mixture into a clean glass jar and put it in the refrigerator to let the flavors develop.

This YouTube channel is another good place to look. It focuses on vegan recipes for people with sensitive stomachs. Michelle teaches you to make your own ketchup, chili sauce, and other stuff you can use to create BBQ sauce and FODMAP-friendly toppings. Even though she doesn’t stick to a strict low FODMAP diet anymore, her channel still has plenty of useful information.

To make her version of a Low-FODMAP friendly BBQ sauce, prepare these ingredients:

• Ketchup – 1 cup (250 ml) (homemade FODMAP-friendly ketchup works best)
• Maple syrup – 1 tablespoon (optional for added sweetness)
• Dijon mustard – 1 tablespoon
• Vegemite or FODMAP-safe yeast extract – 2 teaspoons
• Liquid smoke – 1/2 teaspoon
• Smoked paprika – 1/2 teaspoon
• Ground cumin – 1/4 teaspoon
• Cayenne pepper – 1/8 teaspoon (adjust for spice preference)
• Smoked salt – 1/4 teaspoon
• Black pepper – a dash
• Water – 1/2 cup (125 ml)
• Bourbon – 1 tablespoon (optional for extra flavor)

Here’s what you have to do:

1. In a nonstick saucepan, add ketchup, maple syrup (if using), Dijon mustard, Vegemite or yeast extract, liquid smoke, smoked paprika, ground cumin, cayenne pepper, smoked salt, and black pepper.
2. Pour in 1/2 cup of water and whisk all ingredients together until smooth.
3. If you want, add 1 tablespoon of bourbon and stir well for an added layer of flavor.
4. Slowly bring the sauce to a gentle boil. Once boiling, reduce heat to low and simmer for 20 minutes, stirring frequently to prevent sticking and burning.
5. Let the sauce cool, then transfer it to a sterilized glass bottle. You can store it in the fridge for up to two weeks.

How to Use Low FODMAP BBQ Sauce in Your Cooking

You could use Low FODMAP BBQ sauce for much more than grilling the ribs or nuggets. Check out these fun ways to spice up your cooking.

Sandwiches:

You can use it as a sauce for pulled pork, chicken, or beef sandwiches. For better flavor, toast your buns and add lettuce, tomato, and other toppings to make it even better.

Sliders and Hot Dogs:

Spoon the BBQ sauce over sliders or hot dogs, and add your favorite toppings like pickles, onions, and cheese.

Toasted Cheese Sandwiches and Fries: 

Dipping toasted cheese sandwiches or crispy fries is great with some low-FODMAP BBQ sauce. If you have the time, you can actually dehydrate the sauce to make a powder version that you can sprinkle on top of your fries.

Chicken Wings: 

Use it to dip your wings or be adventurous and make it into powder. You might not be in the mood for a saucy wing, but if you want that dry and bold flavor—just sprinkle on the BBQ powder.

Marinade: 

Use it to marinate your meat, fish, or tofu before grilling. Just remember, it tastes better the longer you marinate it. You can add even more sauce after cooking for even more flavor.

FAQ: 

Is BBQ Sauce Gluten-Free?

BBQ sauce isn’t always gluten-free. Some common ingredients in BBQ sauces include Worcestershire sauce, soy sauce, barley-based beer, and malt vinegar that usually contains gluten. So check the label or gluten-free options when you want to be sure.

Can people with IBS have BBQ sauce?

Yes, they can have BBQ sauce. But they have to be careful since most BBQ sauces contain high-fructose corn syrup, garlic, onions, and many more, which can worsen the symptoms. You are still advised to make your own or find low-FODMAP-friendly options.

Does BBQ sauce cause inflammation?

Yes, it can be inflammatory because of its high sugar, sodium, and preservative content. Other ingredients like artificial flavors in some brands might also cause inflammation.

Why does BBQ sauce hurt my stomach?

BBQ sauce may cause an upset stomach because it is usually acidic, contains a lot of sugar, and has spices that will probably trigger heartburn or acid reflux. Many sauces bought in stores also contain preservatives, added salt, and sometimes gluten. It can be avoided by eating slowly, using homemade sauce, or choosing leaner meats to pair with the sauce.

How much BBQ sauce is low FODMAP?

A 2-tablespoon serving of BBQ sauce is relatively low in FODMAPs, according to the Monash app, but this also will depend on the ingredients the sauce is made of. 

Can BBQ sauce make you bloated?

Yes, BBQ sauce is usually quite spicy and contains ingredients which could irritate your stomach, causing gas. Other possible causes of bloating may include eating too fast, or stress. So drink loads of water and eat smaller portions as they are easier to digest.

Conclusion 

So if you are still wondering, is BBQ sauce low FODMAP? The answer is yes, assuming you got the right type and eat it in moderation. Thanks to low-FODMAP versions, you can now enjoy BBQ as a marinade, dip, or topping without worrying about digestive problems. Remember that you don’t have to sacrifice the flavors you like; life’s too short for that. 

SOURCES

1. Wikipedia contributors. (n.d.). FODMAP. Wikipedia, The Free Encyclopedia. Retrieved November 10, 2024, from https://en.wikipedia.org/wiki/FODMAP
2. Monash University. (2019). High and low FODMAP foods. Monash FODMAP. Retrieved November 6, 2024, from https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/ 
3. Monash University. (2019). Sweeteners and the low FODMAP diet. Monash FODMAP. Retrieved November 5, 2024, from https://www.monashfodmap.com/blog/sweeteners-and-low-fodmap-diet/ 
4. Celiac Disease Foundation. (n.d.). Sources of gluten. Retrieved November 8, 2024, from https://celiac.org/gluten-free-living/what-is-gluten/sources-of-gluten/