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 1/4 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:
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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.
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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 1/4 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.