This Low FODMAP Smoky BBQ Dry Rub is similar to its sweet cousin (the Low FODMAP Sweet BBQ Dry Rub), but the proportions are a bit different. So, if you, like me, are more of a smoky-BBQ-lover with less of a sweet tooth, this is the BBQ blend for you.
This version combines ground fresh black pepper with cayenne pepper, ancho chile powder, New Mexico chile powder, and smoked paprika to create that perfect smoky punch you can just imagine wafting in the air when you’re barbecuing on your favorite camping trips.
Hot and spicy foods, including those seasoned with chiles, can be tolerated by some people with irritable bowel syndrome (IBS), yet for others they can be a digestive issue. Capsaicin is what gives chiles their “heat” and spiciness and can trigger heartburn and digestive upset. If you have GERD, spicy foods might be best avoided. If you struggle to tolerate spicy ingredients well, our Low FODMAP Sweet BBQ Dry Rub may be better suited to your needs.
Frequently Asked Questions
We get questions about ancho chile all the time! Monash University has lab tested ancho chiles and they have a low FODMAP serving size of 17 g, which is about one average chile.
Great Question! In this recipe, we also opted to use celery seed to add a bit of balance to the smoky flavors. Celery seed has not been formally tested by the Monash University FODMAP team (our go-to resource, alongside FODMAP Friendly, for accurate FODMAP testing). However, since FODMAPs are found in carbohydrate- and fiber-containing foods, and one teaspoon of celery seeds contains only 0.8g carbohydrates and 0.2g fiber, it is unlikely for celery seed to be high FODMAP in the quantity used in this recipe.
When we call for it in our recipes it is used in amounts small enough to be considered low FODMAP.
Note that we call for ground celery seed. We suggest that you grind it in your mortar and pestle before starting the recipe – and, as the recipe calls for 1 teaspoon ground celery seed, this means you grind first, then measure.
Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar.
Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount. When we call for dark brown sugar in our recipes it is used in amounts small enough to be considered low FODMAP.
Conventional garlic and onion powders are made from dried and granulated, or powdered, garlic cloves or onion and are high FODMAP foods. There are a couple of low FODMAP garlic and onion powders on the market: FreeFod Garlic and Onion Replacers and Fodmazing Garlic or Onion Substitute Replacer. The FreeFod products have been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic or onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic or onion powders.
Low FODMAP Seasoning Blend Basics
Please refer to our article, How To Make Low FODMAP Seasoning Blends, for info on purchasing spices, storage and discussions on whole spices vs. pre-ground, the best tools for grinding your own, measuring, etc.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Ancho Chile: Monash University has lab tested ancho chiles and they have a low FODMAP serving size of 17 g, which is about one average chile.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- Chilli, red powdered: This chile powder lab tested by Monash University is New Mexico chile powder. It is low FODMAP in 2 g portions, but reaches “Moderate” at 3 g.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
- Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion. Smoked paprika is low FODMAP as well.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
Flavor For Your FODMAP Cooking
Check out all of our other low FODMAP seasonings, all very easy to make.
- Low FODMAP Everything Bagel Seasoning
- Low FODMAP Cajun Spice Blend
- Low FODMAP Italian Seasoning
- Low FODMAP Taco Seasoning
- Low FODMAP Ethiopian Berbere Spice
- Low FODMAP Sweet BBQ Dry Rub
- Low FODMAP Jamaican Jerk Seasoning
- Low FODMAP Tex Mex Seasoning
- Low FODMAP Moroccan Ras-el-Hanout Spice
- Low FODMAP Mediterranean Za’atar
- Low FODMAP Salt-Free Herb Mix
- Low FODMAP Ranch Dry Seasoning
- Low FODMAP Steak Seasoning
- Low FODMAP Garam Masala
- Low FODMAP Lemon Pepper Seasoning
- Low FODMAP Cumin Allspice Dry Rub
- Low FODMAP Sweet & Spicy Dry Rub
Low FODMAP Smoky BBQ Dry Rub
This Low FODMAP Smoky BBQ Dry Rub is similar to its sweet cousin (the Low FODMAP Sweet BBQ Dry Rub), but the proportions are a bit different. So, if you, like me, are more of a smoky-BBQ-lover with less of a sweet tooth, this is the BBQ blend for you.
Low FODMAP Serving Size Info: Makes about ¾ cup (216 g); 36 servings; 1 teaspoon per serving
Ingredients:
- 1/4 cup (54 g) firmly packed dark brown sugar
- 2 tablespoons smoked paprika
- 1 tablespoon plus 1 ½ teaspoons ground ancho chili powder
- 1 tablespoon kosher salt
- 2 teaspoons freshly ground black pepper
- 2 teaspoons low FODMAP garlic powder, such as FreeFod or Fodmazing
- 1 teaspoon ground New Mexico chile powder
- 1 teaspoon low FODMAP onion powder, such as FreeFod or Fodmazing
- 1 teaspoon ground celery seed
- 1 teaspoon ground cayenne pepper
- 1 1/2 teaspoons ground cumin seed
Preparation:
-
In a small mixing bowl, stir together all of the ingredients until well combined.
-
Store in an airtight container in a cool, dark location. Use within 6 months, for best flavor.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Ancho Chile: Monash University has lab tested ancho chiles and they have a low FODMAP serving size of 17 g, which is about one average chile.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• Chilli, red powdered: This chile powder lab tested by Monash University is New Mexico chile powder. It is low FODMAP in 2 g portions, but reaches “Moderate” at 3 g.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
• Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion. Smoked paprika is low FODMAP as well.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
Nutrition
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.
