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low fodmap ribs covered in bbq sauce on parchment paper with tongs

Low FODMAP Instant Pot BBQ Pork Ribs (Paleo, Refined Sugar-Free)

  • Author: Gail
  • Total Time: 1 hour 15 minutes
  • Yield: 4-6 servings 1x


Juicy and fall-off-the-bone tender, these low FODMAP Instant Pot BBQ Pork Ribs are sure to be the stand-out dish of the summer. Paleo and refined sugar-free.


Units Scale
  • 3-3.5 pounds baby back pork ribs, thawed if frozen
  • 1 cup cold water
  • 1/2 cup apple cider vinegar*
  • 1/2 teaspoon liquid smoke (optional)**


  • 2 teaspoons dried chives
  • 2 teaspoons chili powder****
  • 1 teaspoon paprika
  • 1 teaspoon maple sugar***
  • 1 teaspoon cayenne****
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon ground black pepper

Low FODMAP BBQ Sauce: 

  • 1/2 batch of my homemade Low FODMAP BBQ Sauce or 2 cups (16 oz.) of Low FODMAP BBQ Sauce of your choice


  1. Prepare the ribs: Place two large pieces of parchment paper on your counter, and place the rack of ribs on the paper, top side down. Using a paper towel, take hold of a corner of the rib membrane and pull it completely off the rack.
  2. Make the rib rub: In a small bowl, whisk together BBQ rib rub ingredients: dried chives, chili powder, paprika, maple sugar, cayenne, kosher salt and ground black pepper. Sprinkle rub over all sides of the rack of ribs, rubbing it into the meat as you go. Let the ribs rest on the parchment paper for 30 minutes.
  3. Make the BBQ sauce: Meanwhile, if you haven’t already done so, make a half batch (or a full batch if using it for other recipes) of my Low FODMAP BBQ Sauce recipe. Once done, remove the sauce from heat and set it aside to cool.  
  4. Pressure cook the ribs: Add the trivet, water, vinegar and smoke to your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the ribs are done resting, place ribs on their side on top of the trivet (you may need to cut the rack in half to fit it in properly). Close the lid, set the pressure release valve to “Sealing.” Press the “Pressure Cook” button and set the timer for 25 minutes. Turn the "Keep Warm" button off.
  5. Slather and broil: Once the cooking cycle completes, allow the pressure to naturally release for 15 minutes, and then manually release the remaining pressure. While the pressure is releasing, set oven to “Broil.” Cover a baking sheet in tinfoil. Open the Instant Pot lid, and using tongs, remove ribs to the baking sheet, top side down at first (they may fall apart, so be careful). Using a basting brush, thickly slather sauce on both sides of the ribs, slathering the bottom and then the top side of the ribs and leaving the ribs top side up on the baking sheet. Broil for 4-5 minutes or until the top side is slightly crispy. Remove from the oven. Slather the ribs with more barbecue sauce on both sides and serve.


  • *Apple cider vinegar is used simply to tenderize the meat and is then discarded.
  • **Liquid smoke, while it has not yet been tested by Monash University for FODMAP content, certain brands only contain water and hickory smoke concentrate, which is a natural byproduct of burning wood. See my discussion on liquid smoke in my Low FODMAP BBQ Sauce post for additional information. It adds a bit of smokiness to the ribs and gets discarded with the water and apple cider vinegar in the pot. It's totally optional.
  • ***If you cannot find maple sugar, coconut sugar can also be used as it is listed by Monash University's Low FODMAP Diet App as low FODMAP in quantities of up to 1 teaspoon per serving. Brown sugar will also work, but the ribs will obviously no longer be refined sugar-free. 
  • ****While low in FODMAPs, chili powder and cayenne can still trigger symptoms in people with IBS as they are spicy.
  • The ribs suck up the sauce, so apply it liberally. Slather those ribs!
  • Prep Time: 5 minutes
  • Marinating Time: 30 minutes
  • Cook Time: 40 minutes
  • Category: Dinner
  • Method: Instant Pot
  • Cuisine: American

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