Low-FODMAP Baby Back Ribs Recipe; Gluten-free; Dairy-free

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Ribs are one of the foods that I longed for after starting the low-FODMAP diet.  I thought I would never get to enjoy these babies again. But here is the recipe for low-FODMAP Baby Back Ribs- using a wonderful low-FODMAP rub and my low-FODMAP Barbecue Sauce.  Make them in the slow cooker and oven, or flip ’em on the grill!

Dads love low-FODMAP Baby Back Ribs in the summertime, and these are perfect for entertaining.  These low-FODMAP ribs are tender, flavorful and fall off the bone!

Check out over 300 more low-FODMAP recipes on the blog.  You may also love:

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Baby Back Ribs; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Prep time: 20 minutes

Marinating time: 1-2 hours or overnight

Cooking time: Approximately 5.5 hours with slow cooker method; 4.5 hours with oven (250 F) method

Equipment (optional): slow cooker/crock pot

Serves 6


Low-FODMAP Rib Rub:

  • 4 tablespoons brown sugar
  • 1 tablespoon onion infused oil (check out my recipe swap blog for hints on where to buy infused oils, or make your own!)
  • 1 tablespoon garlic infused oil
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 teaspoons paprika
  • 2 teaspoons ancho chili powder


  • Combine all rub ingredients in a small bowl
  • Either the night before, or 1-2 hours before, prepare the ribs
  • Flip the ribs over and using a sharp knife along one of the bones slit the ‘silverskin’ and pull it away from the ribs
    • Using a paper-towel or gloves helps with traction
    • It should peel like a layer of plastic wrap
  • Take rub, and using hands, rub the ribs on both sides and place in sealed bags in fridge to marinate
  • After marinating, remove ribs from fridge
  • For slow cooker: layer ribs in crock pot with ½ cup water on bottom
    • Cook on low for 5 hours, covered
  • For oven, preheat to 250 F and wrap ribs completely in aluminum foil and place inside aluminum pan
    • Bake for 4 hours
  • After allowed cooking time, remove from slow cooker or oven
  • If you plan to grill, then coat ribs with low-FODMAP barbecue sauce and grill on medium-high for 10 minutes until sauce caramelizes
  • If making in oven, preheat to 375 F
  • Place ribs on lined cookie sheet or in a disposable aluminum foil pans (for easier clean-up)
  • Coat ribs generously with low-FODMAP barbecue sauce and place at 375 degrees uncovered for about 10 minutes until the sauce caramelizes
  • Extra sauce can served warm on side for dipping

They melt in your mouth!

Comments Rating 5 (2 reviews)

4 Responses

  1. All Gone!

    Made this for a weekend barbecue. Prepping was a little involved and takes planning and time but boy, it was all worth the effort. Ribs were tender and your suggested sauce to brush on the ribs while on the barbecue was perfection. End result, not a rib left in sight. Thanks for the recipe and making me look good! Will be a regular at every cookout from now on. So yumm!

    1. Hey The Mrs!
      Wow those do sound amazing!
      Well, anyone who makes ribs will tell you ‘low and slow’ is the best. They are worth it!
      Thanks for sharing and for your gracious review!!

  2. Best Ever

    Made these exactly to your recipe with your bbq sauce and they were a huge hit. Served with rice and green beans. I have ibs and had no problem enjoying this meal. Thanks so much.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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