Low-FODMAP Baby Back Ribs Recipe; Gluten-free; Dairy-free

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Ribs are one of the foods that I longed for after starting the low-FODMAP diet.  I thought I would never get to enjoy these babies again. But here is the recipe for low-FODMAP Baby Back Ribs- using a wonderful low-FODMAP rub and my low-FODMAP Barbecue Sauce.  Make them in the slow cooker and oven, or flip ’em on the grill!

Dads love low-FODMAP Baby Back Ribs in the summertime, and these are perfect for entertaining.  These low-FODMAP ribs are tender, flavorful and fall off the bone!

Check out over 300 more low-FODMAP recipes on the blog.  You may also love:

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Baby Back Ribs; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Prep time: 20 minutes

Marinating time: 1-2 hours or overnight

Cooking time: Approximately 5.5 hours with slow cooker method; 4.5 hours with oven (250 F) method

Equipment (optional): slow cooker/crock pot

Serves 6


Low-FODMAP Rib Rub:

  • 4 tablespoons brown sugar
  • 1 tablespoon onion infused oil (check out my recipe swap blog for hints on where to buy infused oils, or make your own!)
  • 1 tablespoon garlic infused oil
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 teaspoons paprika
  • 2 teaspoons ancho chili powder


  • Combine all rub ingredients in a small bowl
  • Either the night before, or 1-2 hours before, prepare the ribs
  • Flip the ribs over and using a sharp knife along one of the bones slit the ‘silverskin’ and pull it away from the ribs
    • Using a paper-towel or gloves helps with traction
    • It should peel like a layer of plastic wrap
  • Take rub, and using hands, rub the ribs on both sides and place in sealed bags in fridge to marinate
  • After marinating, remove ribs from fridge
  • For slow cooker: layer ribs in crock pot with ½ cup water on bottom
    • Cook on low for 5 hours, covered
  • For oven, preheat to 250 F and wrap ribs completely in aluminum foil and place inside aluminum pan
    • Bake for 4 hours
  • After allowed cooking time, remove from slow cooker or oven
  • If you plan to grill, then coat ribs with low-FODMAP barbecue sauce and grill on medium-high for 10 minutes until sauce caramelizes
  • If making in oven, preheat to 375 F
  • Place ribs on lined cookie sheet or in a disposable aluminum foil pans (for easier clean-up)
  • Coat ribs generously with low-FODMAP barbecue sauce and place at 375 degrees uncovered for about 10 minutes until the sauce caramelizes
  • Extra sauce can served warm on side for dipping

They melt in your mouth!

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Comments Rating 5 (2 reviews)

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  1. The Mrs September 4, 2021
    • Rachel Pauls Food September 4, 2021
  2. Ann February 13, 2022
    • Rachel Pauls Food February 13, 2022

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