Nothing says Summer-is-almost-here like the sound of sizzling chops, snaggers or plant-based burgers on the barbecue. The great news for fodmappers? (Most) BBQ meats are naturally low in fodmaps (except for some sausages), so your gut can handle main course without a fuss. But what about the sauces? In this week’s blog, we’ve highlighted the ingredients, low fodmap serving sizes and brand recommendations of 6 classic BBQ sauces – so you can say “yes” to sauce! Let’s keep the flavour (and your gut) happy this BBQ season!

1. Tomato Sauce

• Ingredients: Typically, tomato sauce includes tomatoes, vinegar, salt, spices and sweeteners. Ketchup usually contains more sugar (if that’s even possible!), along with onion and/or garlic powder—hello, fodmap alert!

• Low fodmap serving size: The Monash University Fodmap App suggests 13g (1 tablespoon) for regular tomato sauce. But do check the bottle’s ingredients to check for fodmaps. Some brands specify what “spice extract” means; while others don’t.

• Brand recommendations: If you’re in the elimination phase of the low fodmap diet, there are some brands that carry fodmap-friendly tomato sauces that are free from high-fructose corn syrup, onion and garlic and lower in sugar. Examples include: Fody’s Ketchup or Smoke N Sanity Ketchup. But how about the big commercial brands? There’s actually not a lot of difference between them. As long as you’re not in the elimination phase, you may well be able to tolerate those brands which contain very small amounts of onion and/or garlic as long as these are well down the ingredient list. This is why it’s always necessary to check the ingredients first before you pour. While the sugar content may freak you out (it certainly did to me!), would you prefer white sugar, organic raw sugar or stevia in your sauce?

2. Barbecue Sauce

• Ingredients: A tasty blend of tomatoes, vinegar, sweeteners, and seasonings, but the fodmap issue lies with the onion, garlic, and high-fructose corn syrup common in almost all BBQ sauces.

• Low fodmap serving size: 46g (2 tablespoons) is the recommended low fodmap serving size, although it can really vary between brands.

• Brand recommendations: As you can see from the table, high fodmap ingredients are common in barbeque sauces. If you still want to enjoy smoke and spice, it may be safer to choose specialty low fodmap brands such as Fody’s BBQ Sauce and Smoke N Sanity’s Golden Hive BBQ Sauce. If you’re keen to try a mid-week BBQ chicken recipe, try these chicken lettuce cups made with Fody’s Maple BBQ Sauce. If you’re looking for a vegan option, try BBQ veggie skewers with Fody’s Maple BBQ Sauce.

4. Dijon Mustard

• Ingredients: Typically includes mustard seeds, vinegar, water, and salt. Pure Dijon mustard is generally low fodmap.

• Low fodmap serving size: 1 tablespoon (23g) is considered safe.

• Brand Recommendations: Maille Dijon Mustard is a classic low fodmap choice—just double-check that onion or garlic isn’t hiding in the ingredients! In fact, we checked Masterfoods and Coles brand Dijon mustards and both were made without onion or garlic (or anything that might include these ingredients such as “spice extracts”). In fact, the only Dijon mustard that looked slightly dubious from a fodmap perspective was Maille Honey Dijon Mustard which contained sugar, water, vinegar, mustard seeds, honey, mustard flour, salt, spices, herbs, colour (150c), acidity regulator (330), preservative (224) and sulphites. They key-takeaway here is that plain Dijon mustard is probably OK as long as you don’t go too fancy and select honey mustards. And avoid American mustards in squeezy bottles. Both Masterfoods Mild American Mustard and Heinz American Mustard contained gluten, and garlic.

Sauces that wont bite back!

When it comes to BBQ season, you don’t need to skimp on flavour. Just pick your sauces wisely by checking for fodmaps. If garlic and onion are listed at the very end of the ingredient list, you may be able to indulge (at least up to the recommended low fodmap serving size) without any tummy troubles. But if it’s hot & spicy that you’re after, PROCEED WITH CAUTION!

Blog written by: Noisy Guts co-founder Dr Josephine Muir LOVES bbq season. Her family’s most requested BBQ meal involves prosciutto, sage and parmesan lamb chops (find the recipe here!)