Is Sweet Baby Ray’s BBQ sauce low FODMAP?

No. Sweet Baby Ray’s contains high fructose corn syrup, garlic, and sometimes onion powder—all high FODMAP ingredients that are not suitable for a low FODMAP diet.

What barbecue sauces are safe for people with IBS?

Only sauces that exclude garlic, onion, molasses, and high-FODMAP sweeteners are safe. Choose products labeled 'low FODMAP' or make your own with gut-friendly ingredients.

Can I use molasses in low FODMAP BBQ sauce?

Molasses is high in FODMAPs and generally not recommended. A better alternative is pure maple syrup or small amounts of brown sugar, depending on tolerance.

Are organic or 'natural' BBQ sauces low FODMAP?

Not necessarily. Many natural or organic sauces still include garlic, onion, or apple ingredients. Always read the ingredient list and look for certified low FODMAP products.

What other condiments are low FODMAP?

Several condiments can be low FODMAP when made carefully. Options include garlic-infused oil, mustard without onion or garlic, and homemade FODMAP-friendly sauces like chipotle or tahini dressing.

Low FODMAP BBQ Sauce – 5 Top Brands + 1 Easy Recipe

Low FODMAP BBQ Sauce

Print Recipe

A quick, gut-friendly BBQ sauce made with low FODMAP ingredients like garlic-infused oil and maple syrup—perfect for IBS-safe grilling.

Author: Sarah
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Yield: 1 cup 1x
Category: Sauce
Method: Simmer
Cuisine: American

Ingredients

Scale

Clean, gut-friendly ingredients in every spoonful

6 oz tomato paste (no onion or garlic)

2 tbsp garlic-infused olive oil

3 tbsp pure maple syrup

2 tbsp apple cider vinegar

1 tbsp tamari (gluten-free soy sauce)

1 tsp smoked paprika

1/4 tsp chipotle powder (optional)

Salt and pepper to taste

2–4 tbsp water (to thin)

Instructions

1. Warm garlic-infused oil over medium heat in a saucepan.

2. Stir in tomato paste, maple syrup, and apple cider vinegar.

3. Add tamari, smoked paprika, chipotle powder, salt, and pepper.

4. Mix until smooth and well combined.

5. Thin the sauce by stirring in water, 1 tablespoon at a time.

6. Simmer for 5–7 minutes, stirring occasionally.

7. Cool and store in a glass jar in the fridge for up to 10 days.

Notes

Use chipotle powder for extra smokiness.

Adjust sweetness by adding more or less maple syrup.

For longer storage, freeze in small portions.

Nutrition

Serving Size: 2 tbsp
Calories: 35
Sugar: 4g
Sodium: 160mg
Fat: 2g
Saturated Fat: 0g
Unsaturated Fat: 2g
Trans Fat: 0g
Carbohydrates: 5g
Fiber: 1g
Protein: 0g
Cholesterol: 0mg

Keywords: low FODMAP BBQ sauce, IBS-friendly sauce, no onion BBQ, no garlic BBQ

Find it online: https://spoonrecipes.com/low-fodmap-bbq-sauce/