Recipes | Sauces, Salsas & Condiments

Low FODMAP Pineapple Whiskey BBQ Sauce

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In our effort to bring you enticing condiments and barbecue sauces, this Low FODMAP Pineapple Whiskey BBQ Sauce is another addition to our arsenal ( and your). Based upon low FODMAP amounts of ketchup, brown sugar and chopped pineapple, it also includes whiskey, which has been lab tested for FODMAPs. This sauce, like our Blackberry Maple BBQ Sauce, Hot and Tangy BBQ Sauce and our Sweet and Sticky BBQ Sauce, is incredibly easy to make; just simmer in one pot and you are done.

Low FODMAP Pineapply Whiskey BBQ Sauce in small glass pitcher; pineapple slices in background

Whiskey & FODMAPs

We have an entire article for you on Mocktails & Cocktails, which details all kinds of drinks that you can enjoy while following the low FODMAP diet – including mixers.

We also suggest that you read our article on Alcohol and The Low FODMAP Diet.

Whiskey has been lab tested and according to Monash University is low FODMAP in amounts of 30 ml per serving. Our serving size of Low FODMAP Pineapple Whiskey BBQ Sauce is well below that.

Pineapple & FODMAPs

Monash and FODMAP Friendly have both lab tested fresh pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g).

Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans. If you are stable and digest fructans pretty well, check out our Tropical Biscotti that uses a small amount of dried pineapple.

Ketchup & FODMAPs

Monash has lab tested both ketchup with and also without high fructose corn syrup. Their low FODMAP serving size is the same, which is 13 g portions for either one. Monash says this is equal to “1 sachet”, which we have weighed and measured, and 13 g is equal to 2 ¼ teaspoons.

By the way, we use Heinz Ketchup in the Test Kitchen for recipe testing.

If you stick with our serving size for this Low FODMAP Pineapple Whiskey BBQ Sauce, the ketchup will remain in a low FODMAP amount.

The serving size of this BBQ sauce is a small 1 tablespoon amount. Does this mean this is all you can eat without triggering symptoms? Not necessarily – and the answer will be different for everyone.

Please read our articles, What Is A Low FODMAP Serving Size? and also Ask The Right Question: Is It Low FODMAP vs. Can I Tolerate This? 

Ingredients For Low FODMAP Pineapple Whiskey BBQ Sauce

Ingredients for Pineapple Whiskey BBQ Sauce

 

How To Make Low FODMAP Pineapple Whiskey BBQ Sauce

Simply place all of the ingredients in a saucepan…

Ingredients for Low FODMAP Pineapple Whiskey BBQ sauce in pot, ready to be combined…then whisk together, and simmer gently.

Ingredients for Low FODMAP Pineapple Whiskey BBQ sauce in pot, combined and simmering

After about 20 minutes the sauce will darken and thicken. Keep cooking!

Ingredients for Low FODMAP Pineapple Whiskey BBQ sauce in pot, simmered and reduced and thickened

After 30 minutes and some whisking, the pineapple will break down on its own.

vertical image of Low FODMAP Pineapply Whiskey BBQ Sauce in small glass pitcher; pineapple slices in background

TA DA! Your sauce is ready to use.

See this sauce in action in our Low FODMAP Pineapple Whiskey BBQ Ribs. Serve with a side of potato salad or slaw and DIG IN!

overhead view of Low FODMAP Pineapple Whiskey BBQ Ribs on wooden board

More BBQ Sauces

Make sure to check out these additional BBQ sauce recipes:

Low FODMAP Pineapply Whiskey BBQ Sauce in small glass pitcher; pineapple slices in background
5 from 1 vote

Low FODMAP Pineapple Whiskey BBQ Sauce

In our effort to bring you enticing condiments and barbecue sauces, this Low FODMAP Pineapple Whiskey BBQ Sauce is another addition to our arsenal ( and your). Based upon low FODMAP amounts of ketchup, brown sugar and chopped pineapple, it also includes whiskey, which has been lab tested for FODMAPs. This sauce, like our Blackberry Maple BBQ Sauce, Hot and Tangy BBQ Sauce and our Sweet and Sticky BBQ Sauce, is incredibly easy to make; just simmer in one pot and you are done.

Low FODMAP Serving size Info: Makes 1 ½ cups (360 ml); about 22 servings; serving size is a generous 1 tablespoon

Makes: 22 Servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Whisk all of the ingredients together in a saucepan and bring to a boil. Adjust heat and simmer gently for 30 minutes, whisking occasionally, until thick, darkened and reduced. About halfway through simmering time, taste the sauce and add salt and pepper to taste, then keep cooking. The pineapple will have broken down almost to a sauce by the end of 30 minutes; no need to purée.
  2. Cool and sauce is ready to use. Alternatively, scrape into an airtight container and refrigerate up to 1 week.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
  • Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Course: Basic, Sauce
Cuisine: American

Nutrition

Calories: 61kcal | Carbohydrates: 14g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 99mg | Potassium: 74mg | Fiber: 1g | Sugar: 13g | Vitamin A: 69IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.