6 Low FODMAP BBQ sauce options (+ 5 shop bought options)

Are you looking for a low FODMAP BBQ sauce to use as a staple for your summertime gatherings and cozy kitchen creations?

In this article, we will analyze the FODMAP content of BBQ sauce and provide recipes for making your own low FODMAP BBQ sauce (and meals to incorporate it into). 

We have also included a list of FODMAP-friendly options you can purchase for when convenience is key!

What is BBQ sauce?

BBQ sauce, also known as barbecue sauce, originates from the United States. Different regions have slight variations on the original.

BBQ sauce is a flavor-enhancing condiment typically used to season and glaze grilled or smoked meats, poultry, and other barbecue dishes. 

It can also be used as a condiment on sandwiches, burgers, hot dogs, and pizza sauce.

It’s a versatile sauce that adds tanginess, sweetness, and often a hint of smokiness to a wide range of foods.

Is BBQ sauce low FODMAP?

You will be pleased to know that BBQ sauce is low FODMAP at normal serving sizes (1). 

Most typical BBQ sauces contain: 

• Tomato sauce or ketchup
• Vinegar
• Worcestershire sauce
• Sweeteners, such as molasses or brown sugar.

However, recipes vary widely, so it is important to read the labels carefully to identify whether any of the following high FODMAP ingredients are included:

• Onion
• Garlic
• Honey 
• Artificial sweeteners.

Low FODMAP BBQ sauce recipes

Consider making your own BBQ sauce at home for ultimate control over ingredients. You can experiment with different flavor combinations until you find one that suits your taste buds.

We’ve given some of our favorite low recipes below:

1. Low FODMAP smoky BBQ sauce
2. Hickory BBQ sauce
3. Low FODMAP BBQ sauce 
4. Low FODMAP BBQ Sauce (Paleo, Refined Sugar-Free)  
5. Low FODMAP BBQ sauce 
6. BBQ sauce 2.0

Low FODMAP meals with BBQ sauce

Once you’ve prepared your low FODMAP BBQ sauce, you may want to experiment by marinating chicken or tofu for grilling, coating vegetables, or using it as a savory dip.

Using BBQ sauce to marinate foods is super easy. You simply need to coat the food you want to be infused with the flavor and leave it to soak for a few hours before cooking.

But if you are lost for low FODMAP meal inspiration, the recipes below use low FODMAP BBQ sauce to its full potential:

1. Low FODMAP sticky pork ribs 
2. Low FODMAP balsamic bbq pork chops 
3. Low FODMAP Instant Pot BBQ Pork Ribs (Paleo, Refined Sugar-Free) 
4. Low FODMAP bbq meatballs 
5. Low FODMAP pulled pork from the slow cooker
6. Low-FODMAP Slow-Cooker Pulled BBQ Chicken; Gluten-free, Dairy-free

Low FODMAP BBQ sauce to buy

Sometimes you want an easy, ready-to-use sauce that doesn’t take extra preparation. 

Although traditional BBQ sauces are usually low FODMAP, an increasing number of certified low FODMAP BBQ sauce options are also available on the market. 

These sauces are specifically formulated to exclude high FODMAP ingredients while still delivering the classic BBQ flavor you love:

• Deliciously Different BBQ sauce 
• Bay’s Kitchen BBQ Sauce with Smoked Paprika 
• FODY foods Low FODMAP Original BBQ sauce  
• FODY foods Low FODMAP Chipotle BBQ sauce
• FODY foods Low FODMAP Maple BBQ sauce 

If you want to expand your low FODMAP sauce repertoire even further, check out our blog for a deep dive into condiments: 21 Low FODMAP Condiments (Includes Brands & Recipes).

Summary

Low FODMAP BBQ sauce can be a mainstay of your pantry, provided you’ve checked for sneaky FODMAPS such as onion and garlic.

However, plenty of recipes are available for different flavors of low FODMAP BBQ sauce, and an increasing selection of certified, ready-made low FODMAP BBQ sauces to purchase.

You definitely don’t need to go without BBQ sauce – you just might have to make a few adjustments!