* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Everyone loves a good burger! My homemade BBQ sauce is perfect for creating delicious low FODMAP burgers at home. Keep in mind that gluten free burger buns should be limited to 1 per serve so I love to serve these burgers with a side salad. If you are feeding little ones then you can always add a side of potato fries.
Low FODMAP Note On BBQ Sauce: You can use store bought BBQ sauce for this recipe, however you will need to try and find one that does not include onion or garlic powder. Otherwise you can make my quick and easy BBQ sauce recipe here.
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
If not all of your household need to be low FODMAP you can buy them normal burger buns.
Monash University have tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels.
Buy a bunch of green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.
Buy a BBQ sauce that does not include onion or garlic powder. Otherwise you can try making our smoky BBQ Sauce.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.