Low FODMAP Mustard BBQ Sauce

BBQ sauce is a must in our repertoire, and we have several. This recipe for Low FODMAP Mustard BBQ Sauce is tangy and adds loads of flavor to your cooking. You do need to make our Low FODMAP Chipotle Chiles in Adobo Sauce first, so plan accordingly.

This recipe for Low FODMAP Mustard BBQ Sauce most likely does contain some amounts of FODMAPs; we wouldn’t know exactly unless lab tested. Please see the sections below on fructose tolerance, and also on Monash’s testing of various types of mustards. Follow recommendations for serving sizes, and also please check out our icons at the top of the recipe dictating types of FODMAPs. Several of our other BBQ Sauces are much more low FODMAP compliant.

Note The Icons

You might take note that there is a “F” icon on the top of the post, as well as an “O” icon. At FODMAP Everyday® this is a way for us to label recipes that contain Fructose, and Oligosaccharides. Does that mean that the recipe is still low FODMAP? Yes, as it is low in Lactose and Polyols. 99% of or recipes are appropriate for the Elimination Phase and that is indicated by a Green Kiwi icon, which you can see on most of our recipes. The kiwi is our own logo, and it is round and green, like the Green Light designation by Monash for low FODMAP foods.

Know Your Fructose Tolerance

Chipotle peppers have been lab tested by Monash University and have a very small low FODMAP serving size. They contain fructose in larger amounts. If you are particularly fructose intolerant, this recipe might not be for you, between the honey and the Low FODMAP Chipotle Chiles in Adobo Sauce, it might put you over your FODMAP limits.

How To Reduce The Fructose

The recipe calls for ½ cup (120 ml) honey. You could use ¼ cup (60 ml) honey, and ¼ cup (60 ml) corn syrup to reduce the fructose load. Light corn syrup is not the same as high fructose corn syrup, by the way, and it is low FODMAP.

Monash & Mustard

Monash University’s smartphone app entries on mustard leave much to be desired. They list “mustard”, which is the equivalent of what we call yellow mustard in the US; German mild mustard is listed, as is Dijon, original French Dijon, and wholegrain Dijon. Mustard seeds are listed as well.

Other than the mustard seeds, none of these entries give us enough information. Frankly, to think that there is only one mild mustard available in Germany is ludicrous. What do they mean by differentiating “Dijon mustard” and “original” French Dijon? Whole-grain Dijon mustard is certainly a little more of a specific descriptor, but again, one whole grain Dijon mustard brand does not equal another.

This is a perfect example of how some of the entries in the app are fairly useless. I’ll chalk it up to two things. First of all, we know that Monash wants brands to pay for specific lab testing, and in addition, they are not cooks and culinarians. It may never have occurred to them that calling something “mild German mustard” doesn’t mean much.

In addition, we have to remember that Monash uses Australian government healthy eating guidelines as a model for their serving sizes. When an entry only has a Green Light, which is the case for almost all of these aforementioned mustards, we are not given any other information. The exception is the Dijon mustard, which states that ¾ cup (180 ml) or more could contain moderate amounts of Oligosaccharides. On the other hand, the original French Dijon apparently only contains trace amounts of FODMAPs, and the small print says eat freely and according to appetite. If all of this is making your head spin, we are right there with you. So, the question is, how do we approach mustard when using large amounts in a recipe?

We hope it is clear that for small servings of mustard on its own, you can simply use the amounts in the app as a guide, which range from 11 g to 30 g.

Remember: Low FODMAP, Not No FODMAP

One thing that bears repeating is that the low FODMAP is, indeed, “low” FODMAP and not no FODMAP. The reason we are pointing this out is because, for instance, most yellow mustard contains some garlic, so you might be wondering how the heck we can create a recipe based upon it.

There are actually many food items, particularly in the condiment realm, that contain garlic and/or onions that have a low FODMAP serving size. This is because FODMAPs are all about thresholds, and not the absence of them all together.

You can read more about specific threshold in our articles about how Monash University and FODMAP Friendly lab test foods.

As always, your individual tolerance to FODMAPs can only be determined for yourself by going through a structured Elimination and Challenge Phase. The lab tests are simply showing you lab results, and we are fond of saying, “you are not a lab”.

How Much Low FODMAP Mustard BBQ Sauce Can You Eat?

You can eat as much as you can tolerate. This will be individual to you. We have given as many “warnings” as possible, based on the information we have. At the same time, don’t let that scare you. Many of us tolerate this barbecue sauce just fine in typical serving sizes.

Carolina BBQ Sauce

You might be familiar with something called Carolina barbecue sauce, which is what this recipe is based upon. With its bright yellow color, it looks much different than most BBQ sauces you might be familiar with, and is instantly recognizable visually.

It is a little sweet, tangy, with just a tiny bit of heat. Use it with pulled pork, ribs, grilled chicken, or shrimp. We dip our fries in it! Get creative.

Celebrate BBQ Sauce!

Turn to us for all of your low FODMAP BBQ Sauce needs:

• BBQ Sauce 2.0
• Low FODMAP Rhubarb BBQ Sauce
• Low FODMAP Orange Marmalade BBQ Sauce
• Low FODMAP Sweet & Sticky BBQ Sauce (like Baby Ray’s!)
• Low FODMAP Blackberry Maple BBQ Sauce
• Low FODMAP Hot & Tangy BBQ Sauce
• Low FODMAP Pineapple Whiskey BBQ Sauce
• Low FODMAP Vinegar BBQ Sauce