Dr. Rachel’s Low-FODMAP Barbecue Sauce: Gluten-free, Vegan

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This is my delicious, sweet, spicy and sassy low-FODMAP barbecue sauce /low-FODMAP barbecue marinade.  It is easy to make, and goes great with everything.  Try it on my low-FODMAP hamburgers, or low-FODMAP baby back ribs!  You can’t lose with this zesty low-FODMAP barbecue sauce.

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There are over 500 more low-FODMAP recipes on the blog for you to try, IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Dr. Rachel’s Low-FODMAP Barbecue Sauce Recipe; Gluten-free, Vegan

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

Serves 8

Yield: 2 cups; 32 ounces sauce

Prep time: 20 minutes


  • 1 cup tomato paste
  • 1/2 cup water
  • 1/2 cup corn syrup (add more to taste)
  • 1-2 tbsp. ancho chili powder (according to your spice preference)
  • 4 tbsp. white vinegar
  • 4 tbsp. soy sauce (gluten-free optional)
  • 2 tbsp. brown sugar (add more or less if desired)
  • 1 tsp mustard powder (optional)


  • Combine all ingredients in a medium saucepan and stir well to combine
  • Cook on medium-high for 15-20 minutes until thickens
  • Allow to cool and place in a jar or container in refrigerator until use
    • Should last 7-10 days in fridge

Comments Rating 5 (1 review)

10 Responses

  1. Customizable goodness

    I liked this one a lot for a BBQ chicken salad! Being able to choose how sweet and spicy the sauce was is a real treat. It came out sticky and savory like any good BBQ sauce would. Definitely recommend.

    1. Sue,
      This is a good question. Corn syrup is FINE on the low-FODMAP diet. However high-fructose corn syrup is NOT low-FODMAP. The two are NOT made of the same compounds and therefore will react differently in your body.
      This blog by dietitian Patsy Catsos may be helpful to refer to! Thanks for reaching out 🙂

    1. Hi Pam,
      You can freeze this barbecue sauce in a freezer bag or airtight container. We aren’t sure what other sauces you are wondering about? Good luck!

    1. Hi Jane,
      We aren’t sure there are suitable substitutes that contain no calories but also provide the texture and consistency that this sauce would benefit from. However, in general, stevia and sucralose are low-FODMAP sugar free options that may work for other recipes. Thank you for your question.

    1. Hi SKyle,
      Thanks for the question. You are correct, brown sugar does contain a small amount of molasses and that provides its color. However, it is not high FODMAP at the amount such as this recipe (one low-FODMAP serving for one person is 1/4 cup). Sugar is a gut irritant, so consume in moderation if it upsets your IBS. Hope that helps!
      We suggest the MONASH app for looking up the FODMAP amount in many foods for your future understanding and our Low-FODMAP IBS Solution Plan & Cookbook for great recipes and low-FODMAP diet know-how!

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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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