If you are a vinegar BBQ sauce lover, it is time to rejoice with this Low FODMAP Vinegar BBQ Sauce rendition! If you are only familiar with thick, tomato-based BBQ sauces, this one might come as a surprise. It is thin, made up primarily of vinegar, but with a small amount of sweetness, and a whole lot of heat. We have made our version moderately spicy. Feel free to dial the red pepper flakes and cayenne up or down to your liking. Please note that the capsaicin in these chile pepper products can be a gut irritant, that is beyond a FODMAP issue.
Vinegar BBQ Sauces
If you are a barbecue sauce aficionado, you might be very well familiar with vinegar based barbecue sauces. While they are not thick or glossy, and do not provide the same kind of glazing opportunities or texture that a thicker barbecue sauce might, they are still packed with flavor.
A vinegar barbecue sauce is a great one to turn to when you want to add a tart, piquancy to your food. We particularly like the way the sharp vinegar base cuts through fatty cuts of barbecued pork dishes. Get creative! Use it as you like with proteins and even drizzled over side dishes.
Variations!
The easiest way to vary this recipe is to play with different vinegars! You could try strawberry vinegar, or blood orange. Check the nutrition label. If the “sugars” are 1 g or less, they are worth a try as a low FODMAP choice.
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 Mustard BBQ Sauce
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- 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.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
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.
Low FODMAP Vinegar BBQ Sauce
If you are a vinegar BBQ sauce lover, it is time to rejoice with this Low FODMAP Vinegar BBQ Sauce rendition! If you are only familiar with thick, tomato-based BBQ sauces, this one might come as a surprise. It is thin, made up primarily of vinegar, but with a small amount of sweetness, and a whole lot of heat. We have made our version moderately spicy. Feel free to dial the red pepper flakes and cayenne up or down to your liking. Please note that the capsaicin in these chile pepper products can be a gut irritant, that is beyond a FODMAP issue.
Low FODMAP Serving Size Info: Makes 1 ¼ cups; serving size 2 tablespoons; 10 servings.
Ingredients:
- 2 cups (480 ml) apple cider vinegar
- 2 tablespoons firmly packed light brown sugar
- 1 tablespoon ketchup
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 1 teaspoon red pepper flakes
- ½ teaspoon cayenne
Preparation:
-
Whisk together all of the ingredients in a nonreactive medium size saucepan. Bring to a simmer over medium heat, whisking occasionally, and simmer for one minute.
-
Cool and pour into a storage container. Sauce may be refrigerated for up to two weeks.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• 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.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
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.
