Order 3+ items get $12 flat rate shipping.


November 15, 2020

Low FODMAP BBQ Ribs-Live Free Foods-Low FODMAP


Low FODMAP Dry Rub

  • 2 racks baby back ribs

  • 3/8 cup brown sugar (firmly packed)

  • 3/8 cup granulated sugar

  • 1/4 cup paprika

  • 1/8 cup ground sea salt

  • 1 tbsp ground black pepper

  • 1 tbsp ginger powder

  • 1 tsp dried rosemary (crushed)


  • 1/2 cup ketchup (low FODMAP variety)

  • 1/3 cup brown sugar (firmly packed)

  • 1/2 cup beer (non-alcoholic)

  • 1/4 cup cola (made with cane sugar)

  • 1/8 cup molasses (or invert sugar)

  • 3 oz (1/2 can) tomato paste

  • 1.5 tbsp mustard

  • 1.5 tbsp apple cider vinegar

  • 1/2 tbsp ground sea salt

  • 1/2 tbsp dry mustard

  • 1/2 tbsp worcestershire sauce

  • 1 tsp thyme

  • 1/2 tsp pepper

  • 1/2 tsp paprika

  • 1/4 tsp cayenne pepper

  • 3-4 shakes liquid smoke



Low FODMAP Dry Rub

  1. Prepare the dry rub by mixing all of your ingredients in a medium sized bowl. Set aside.

  2. Lay the ribs bones up on a dishwasher safe cutting board or a surface you can sanitize. Remove the membrane by picking it up from one end of the rack (I prefer the smaller end) and lifting it in an upward motion. The membrane often comes off in one piece, so work it slowly down the rack until you reach the other end. Discard the membrane when finished.

  3. Take your dry rub and massage it into the meat. Remember to rub both sides of the rack. Go slowly and make sure you cover each rack evenly. Then wrap the ribs in plastic wrap and place them in the fridge for 8 to 24 hours. This will allow the rub to settle into the meat and create the base for our mouthwatering low FODMAP BBQ sauce.


  1. To make the BBQ sauce, place a medium sized sauce pan on low heat and add the ingredients one at a time. Stir after each addition to blend the flavours together. Once all of the ingredients have been added, switch to high heat and whisk the sauce until it boils. Then remove the sauce from heat and let it cool. If you're using molasses for this recipe, your BBQ sauce will need about 2-4 hours to reach the proper flavour. If you're using inverted sugar, it will take 8-24 hours to reach full flavour.


  1. Preheat your BBQ to 300 degrees. Remove your ribs from the plastic wrap and cover them with foil. I prefer putting one layer on the counter, putting the ribs down and then placing a second layer of foil on top. I then fold the top and bottom layers together around the ribs. The idea is to seal the ribs in so they don't lose any moisture.

  2. Place your ribs bone side up on your BBQ and cook for 2-2.5 hours. You'll know they're ready when the meat starts pulling away from the bones. Try not to peek until at least the 2-hour mark or you risk ripping the foil and letting out the moisture.

  3. Once your ribs are cooked, turn the heat up to about 450 degrees. Remove the ribs from the foil and cover both sides of each rack with BBQ sauce. Cook for an additional 20 minutes to caramelize the sugar in the sauce. Turn them about every 5 minutes so they don't burn. Serve immediately!


Anyone from the South can tell you that making good ribs is an art form. Amy has a great blog, full of tasty websites. She's done an incredible job guiding people on the Low FODMAP diet on both support groups and on her blog.
Thanks Amy from https://www.fodmapformula.com/ .

Also in Recipes

Low FODMAP Buffalo Chicken Dip
Low FODMAP Buffalo Chicken Dip

November 15, 2020

Spicy, creamy buffalo chicken dip that goes great with the big game or party!

Continue Reading

Low FODMAP Orange Walnut Granola-Live Free Foods-Low FODMAP
Low FODMAP Orange Walnut Granola

May 08, 2019

Breakfast starting to look a little boring? Add some zest into your morning meal with this great Granola recipe!

Continue Reading

Sesame Chicken-Live Free Foods-Low FODMAP
Sesame Chicken

May 08, 2019

Takeout Chinese and Low FODMAP usually don't go together. Thankfully, this Sesame Chicken recipe from Zlata will sooth those cravings.

Continue Reading