If you’re someone who loves barbeque, you may have wondered whether BBQ sauce is high in FODMAPs. FODMAPs are short-chain carbohydrates that can cause digestive discomfort in some people, particularly those with irritable bowel syndrome (IBS). In this article, we’ll explore whether BBQ sauce is high in FODMAPs and what you should keep in mind if you’re following a low FODMAP diet.

What is BBQ Sauce?

BBQ sauce is a condiment that’s commonly used to flavor grilled or smoked meats. It’s made with a combination of ingredients like tomato paste, vinegar, sugar, and spices.

Different brands and recipes may have varying ingredients and ratios. While it’s a popular addition to many barbecue dishes, it’s important to consider its FODMAP content if you have IBS or other digestive issues.

FODMAP Content of BBQ Sauce

The FODMAP content of BBQ sauce can vary depending on the ingredients used. Some common high FODMAP ingredients found in BBQ sauce include:

  • Onion powder
  • Garlic powder
  • Honey
  • Molasses
  • High fructose corn syrup
  • Apple cider vinegar
  • Worcestershire sauce

These ingredients are high in fructans, fructose, or other fermentable sugars that can trigger IBS symptoms in some people. However, the amount of each ingredient used in different brands and recipes can vary greatly. Therefore, it’s best to check the label or recipe for specific information.

Low FODMAP Alternatives to BBQ Sauce

If you’re following a low FODMAP diet or want to avoid high FODMAP ingredients in BBQ sauce, you can opt for some low FODMAP alternatives. These include:

  • Plain tomato paste
  • Vinegar (except apple cider vinegar)
  • Maple syrup (in small amounts)
  • Corn syrup
  • Brown sugar (in small amounts)
  • Mustard

You can also make your own low FODMAP BBQ sauce by combining these ingredients with your preferred spices and herbs.


BBQ sauce can be high in FODMAPs depending on the ingredients used. If you have IBS or other digestive issues, it’s important to be mindful of the FODMAP content of your food choices.

Checking the label or recipe for high FODMAP ingredients can help you make informed decisions. Alternatively, you can opt for low FODMAP alternatives or make your own BBQ sauce using low FODMAP ingredients. With a little creativity, you can still enjoy delicious barbeque without compromising your digestive health.