Go Back
Low FODMAP Blackberry Maple BBQ Rib rack on wooden board with extra sauce

Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs

Our Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs feature tender baby back ribs, seasoned with a simple dry rub and the highlight is the shiny, sticky glaze of our Low FODMAP Blackberry Maple BBQ Sauce. If you want to indulge in ribs – and please your non-FODMAPer friends and family, too – this is the ribs recipe for you!

Low FODMAP Serving Size Info: Makes about 6 servings

Course: Dinner & Lunch
Cuisine: American
Prep Time: 10 minutes
Cook Time: 2 hours 45 minutes
Marination Time: 8 hours
Total Time: 10 hours 55 minutes
Makes: 6 Servings
Calories: 894 kcal
Author: Dédé Wilson



  1. Stir the brown sugar, salt, pepper, cumin, FreeFod Garlic Replacer, paprika and chipotle powder together; set aside. Rub every surface of the ribs – both sides, even the bones - with the dry spice mixture. Wrap in foil and refrigerate for at least four hours or overnight.
  2. Bring the ribs to room temperature. Position rack in middle of oven. Preheat oven to 250° F (121° C). Place foil wrapped ribs on a roasting pan, or two if needed.
  3. Roast ribs for 2 ½ hours. Check at this time to assess tenderness. They should be very tender, and you may roast for a bit longer if desired.
  4. Unwrap ribs and discard foil and any accumulated juices. Place ribs directly on large roasting pan and coat with sauce on both sides, using about a heaping ½ cup (120 ml) of sauce total. Preheat broiler to high with rack about 4-inches (10 cm) below broiler. Broil ribs on both sides, about 2 to 5 minutes per side, or until charred here and there. Ribs are ready to serve.


FODMAP Information

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

  • Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a “Pass” at 1 cup (150 g).
  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • 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.

Nutrition Facts
Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs
Amount Per Serving
Calories 894 Calories from Fat 414
% Daily Value*
Fat 46g71%
Saturated Fat 1g5%
Sodium 778mg32%
Potassium 6mg0%
Carbohydrates 28g9%
Fiber 1g4%
Sugar 8g9%
Protein 98g196%
Vitamin A 49IU1%
Calcium 3mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.