Looking for an epic BBQ recipe? These easy low FODMAP Memphis dry ribs will make you the talk of your block!

My husband is a major foodie, so you can bet he has some “constructive notes” whenever we try something new.

Let me tell you, the first time we tried these Memphis style ribs, after every bite he kept nodding his head while quietly whispering: “yep…” So, they’re either our new favourite rib recipe, or they broke him… 🙊

If you’ve never had dry ribs before, these little babies are going to rock your socks! They’re made by rubbing a mix of salt and spices onto the meat and cooking them at a low temperature without sauce.

They’re normally served “dry,” or without sauce. But I won’t tell anyone if you want to pop a little BBQ sauce on them before they’re served if that’s your jam.

Traditional dry ribs are cooked on a smoker. But I know that’s not a standard kitchen appliance, so these are made on a plain old BBQ. If you do want smoker instructions, leave a comment below and I’ll hook you up!

Keep it FODMAP friendly

These easy low FODMAP Memphis dry ribs are what summer dreams are made of! Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, ribs! Memphis style ribs are normally made with pork short-ribs. Since pork is a protein, it doesn’t have any FODMAPs (unless you add them). So this won’t add anything to your FODMAP load.

That being said, ribs are high in fat. Since fat is a known gut irritant, you might want to start with a smaller serving and see how it goes.

We’ll also be using a dry rub. Most of the ingredients don’t have any notable FODMAPs. So they won’t add anything to your FODMAP load.

The only ingredient you’d need to look at is cayenne pepper. Cayenne isn’t currently listed in the Monash app, but the lovely ladies at FODMAP Everyday got the skinny from the Monash lab for you!

What we know right now, is that cayenne pepper is low FODMAP in servings of 28 g per sitting (about 1 md pepper worth). we’ll be using 1/8 tsp of cayenne pepper, which works out to about 0.2 g total. This amount won’t register in your body, so you don’t need to sweat it!

We’ll also be making a mop sauce using a tiny bit of rub, low FODMAP BBQ sauce, and apple cider vinegar.

You have two options for the mop sauce. You can either use my low FODMAP BBQ sauce recipe, or you can grab a certified low FODMAP BBQ sauce from Fody Foods Co.

According to the Monash app, Fody’s BBQ sauce is low FODMAP in servings of 2 tbsp (33 g) per sitting. Servings of 3 tbsp or more are high in the FODMAP fructans.

My BBQ sauce is low FODMAP in servings of 1/4 cups (56.25 g) per sitting. Larger servings are also high in the FODMAP fructan.

Heads up, I’ve used my recipe for the FODMAP math included below. But you’ll be fine using either option for this recipe.

Last but not least, apple cider vinegar. According to Monash, apple cider vinegar is low FODMAP in servings of 2 tbsp per sitting. Though Monash doesn’t list a recommended serving size.

Monash has explained on their blog that foods with no listed limit are safe to have in larger servings. So the amount we’re using in this recipe won’t contribute anything notable to your FODMAP load.

FODMAP math

You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in 1/2 a rack of these finger-licking low FODMAP Memphis dry ribs!

Fructose = 0
Lactose = 0
Fructan = 1
GOS = 0
Polyol = 0

Want to try this tasty recipe? Don’t forget to save it for later!

You might also like one of these:

• Low FODMAP Pulled Pork Looking for some FODMAP friendly comfort food? Made in the slow cooker and slathered in homemade BBQ sauce, this low FODMAP pulled pork will cure any comfort food craving!
• Low FODMAP Buffalo Wings Whether you’re gearing up for game day or settling in for a cozy backyard BBQ, these easy buffalo chicken wings will be the talk of your table.
• Low FODMAP Hamburgers Bring on the summer with these easy low FODMAP hamburgers! Packed with savoury flavours, they’re so good no one will guess they’re low FODMAP.