Fed up with not being able to enjoy your favourite shop bought sauces?

Have you noticed they nearly always contain high FODMAP ingredients such as onion powder, garlic powder, garlic, high-fructose corn syrup (HCFS), honey… Why not make your own, not only is it cheaper, it is also a lot safer and your health and tummy will thank you for it.

I decided to make my own BBQ sauce today after trawling the internet for inspiration, I was amazed at the variety but all of them involved cooking, my sauce is tasty, fuss-free, simple, quick and most importantly requires no cooking!

Made in a matter of minutes the perfect sauce for pizza or to add flavour to plain turkey/chicken. I am yet to try it with chicken wings but that is on my to-do list!

It is fat and cholesterol free, low in sodium and very high in manganese. What’s more unlike shop bought sauces it contains no refined sugar just natural maple syrup! Maple syrup has proven health benefits due to its high levels of manganese and antioxidants, which help to boost immunity and keep the heart healthy.

Furthermore, by choosing maple instead of honey, typical of a lot of BBQ sauces, it makes this recipe suitable for vegans and low FODMAP.



Course Side Dish Cuisine Dairy free, Gluten free, Low FODMAP, Vegan Prep Time 5 minutes Total Time 5 minutes Calories 24 kcal


  • 1/4 tsp wholegrain mustard
  • 1 tbsp maple syrup
  • 1 1/2 tbsp tomato puree
  • 1/4 tsp asafoetida powder
  • 1/2 tsp paprika
  • 1/3 tbsp rice (wine) vinegar can substitute for red wine vinegar


  1. Mix all ingredients together in a small bowl.
  2. Spread over your favourite low FODMAP pizza base or plain meat as a marinade.
  3. Cook the pizza or meat as per instructions.