Low FODMAP Barbecue Sauce


I confess, I’ve been dreading writing up this recipe, but with grilling season almost upon us, I knew I needed to get it out. I’ve made my own barbeque for years, but like most, I used ketchup as a base. Since most ketchups have high FODMAP ingredients, I wanted to learn to make it from pure tomato sauce. I’m also one of those people who cook more by intuition than by the measuring spoon, so it’s sometimes difficult for me to assign absolutes to the amount of ingredients I use, especially when it comes to sauces. I add a little of this and a little of that and then make adjustments until I’m happy with the flavor. Of course you can’t really teach someone else to cook this way. I suspect it’s a skill you either come with or develop over a long period of cooking, but some never quite get there. I suspect this is the case with my husband, who like his son is probably somewhere on the Autism spectrum and I drive absolutely bug batty with my shrugs and answers that tend to sound like questions about how much of something to use.

So I had to set aside this method and get out the measuring spoons to attempt to make a recipe that can be easily replicated. This sauce isn’t quite the same sauce I’ve always made, but it’s darn close. It was a lot harder to start from a tomato sauce base than a ketchup base than I thought it would be. It’s your typical sweet and spicy type barbeque sauce. It’s fairly mild with only 1 Tablespoon of my Low FODMAP Chili Powder, so if you like some real heat, go for 1 ½ tablespoons.

This recipe is NOT appropriate for the low histamine diet.

Low FODMAP Barbecue Sauce

  • 1 14 oz can tomato sauce
  • 1-1 ½ tablespoons Low FODMAP Chili Powder
  • 1 tablespoon brown sugar
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon ground mustard
  • 1 teaspoon salt
  • 1 teaspoon pepper

In a small sauce pan, combine ingredients and simmer on low for 10-15 minutes. If sauce is thicker than you prefer, add some water to thin out. Let cool. Transfer to a jar or condiment bottle and store in the refrigerator.

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Barbecue Sauce Pin

4 thoughts on “Low FODMAP Barbecue Sauce

  1. Ugh, yeah. I remember that stage of not eating on testing FODMAPS. My wheat allergy and others aren’t fun, but garlic and onion would be worse. Fructose and sucrose are my nemesis. If I ate apples in public – or God forbid honey or a coke with high fructose corn syrup – I’d be setting myself up for mortification. The allergies aren’t fun, but people at least understand and vaguely sympathize because the symptoms are visual. Garlic and onion just make me bloat, which seems minor in comparison. If they are far enough down on the ingredients list I can usually deal with store bought. Eating out I have to really plan for, since they go excessive, but if I balance my dose elsewhere I won’t look too pregnant for public! BBQ sauce sucks, though, because they ALL have HFCS in them, and that reaction is so bad I had given up hope. I have a nice chili powder where garlic and onion are in it enough to add flavor but keep the bloat to an “acceptable” level that I’ll use. The miracle for me was seeing no need for ketchup or anything else fructmal unfriendly in this…

    Liked by 1 person

    1. Im really glad it works for you. We shouldn’t have to sacrifice our comfort for some flavor. It sounds like you are with HFCS like I am with fructans and polyols. Luckily, I do okay with wheat, so long as it’s non-GMO and organic. At the moment, I’m having so many mast cell issues, I’m contemplating trying a low histamine diet. If I do, I won’t have much to eat, though. Beginning to wonder if I shouldn’t just throw in the towel and live on pronourish shakes. What a boring life, though!

      Liked by 1 person

    1. You can use just about any kind of sweetener that works for you in this, including none at all. I’m impressed you can do some garlic and onion. I even look at it sideways and I’m in hell for days. It makes eating out a real challenge.


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