A rack of ribs on the grill has a way of making Father’s Day feel like an event. The smoke, the sauce, the slow wait, and that first sticky slice all bring the kind of meal people gather around.
These St. Louis-Style BBQ Ribs are made with a Low-FODMAP-friendly rub and a homemade sauce, so you can skip the hidden garlic, onion, wheat, and heavy bottled sauce ingredients that often sneak into barbecue recipes. The flavor still lands where it should: smoky, tangy, lightly sweet, and rich from the grill.
Give the ribs time to cook low and slow, then brush on the sauce in glossy layers near the end. Serve them sliced on a platter with extra sauce on the side for a Father’s Day recipe that feels generous, relaxed, and worth the napkins.
Ingredients
Makes: 8 servings of St. Louis-style BBQ ribs
For the Ribs
For the Low-FODMAP BBQ Sauce
For Serving
Materials Needed
- Cutting board and sharp knife
- Paper towels
- Small bowl for the dry rub
- Small saucepan
- Whisk or spoon
- Gas grill or outdoor grill with a lid
- Grill brush
- Basting brush
- Tongs
- Instant-read thermometer, optional
- Serving platter
Step-by-Step Instructions
-
1
Prep the ribs
Pat the ribs dry with paper towels. If the thin membrane is still on the bone side, loosen one edge with a knife, grip it with a paper towel, and pull it away.
-
2
Mix the dry rub
In a small bowl, stir together smoked paprika, brown sugar, cumin, salt, black pepper, coriander, and cayenne if using. Keep the blend free from garlic powder and onion powder.
-
3
Season and rest
Sprinkle the rub over both sides of the ribs, starting with the bone side first. Let the ribs rest at room temperature for about 30 minutes while you prepare the sauce and grill.
-
4
Make the BBQ sauce
In a small saucepan, combine ketchup, apple cider vinegar, brown sugar, smoked paprika, cumin, salt, and pepper. Bring to a gentle simmer and cook for 5 minutes, stirring often.
-
5
Thin the basting sauce
Pour about 1 cup of the BBQ sauce into a bowl and stir in 1 cup of water. Save the remaining undiluted sauce for serving with the finished ribs.
-
6
Set up the grill
Heat the grill, clean the grates, then set it up for indirect cooking. Aim for a steady temperature between 250ºF and 300ºF with the lid closed.
-
7
Start grilling
Place the ribs on the grill, bone-side down, away from direct heat. Close the lid and cook for 30 minutes, then flip and grill for another 30 minutes.
-
8
Baste in layers
After the first hour, brush the ribs with the thinned BBQ sauce every 10 minutes. Flip as needed so both sides build a glossy, caramelized coating without burning.
-
9
Check for tenderness
The ribs are ready when the meat has pulled back from the ends of the bones and feels tender when lifted with tongs. This usually takes about 2 to 2 1/2 hours total on the grill.
-
10
Rest, slice, and serve
Brush the ribs one more time, turn off the heat, and let them sit with the lid closed for 10 minutes. Transfer to a board, slice into individual ribs, and serve with extra sauce on the side.
Low-FODMAP Notes
Barbecue recipes can be tricky because the biggest concerns are often hiding in the sauce, not the meat. Many bottled BBQ sauces, spice rubs, and ketchup brands include garlic, onion, wheat, honey, agave, or high-fructose corn syrup.
For this version, the flavor comes from smoked paprika, cumin, brown sugar, vinegar, pepper, and a garlic-free, onion-free ketchup base. It keeps the ribs bold and saucy without leaning on the usual barbecue shortcuts.
Choose labels carefully, especially for ketchup and spices. This recipe is designed with Low-FODMAP-friendly ingredients, but it has not been lab-tested, so use the ingredients and serving size that fit your own routine.
Keep the BBQ Plate, Keep the Routine
Father’s Day ribs are meant to be enjoyed hot, saucy, and straight from the grill, so Regular Girl is not something we would stir into this recipe. Keep the ribs just as they are and enjoy Regular Girl separately in water, a smoothie, or another cool drink earlier in the day.
It is a simple way to support comfortable regularity and digestive wellness while still leaving room for special meals, backyard favorites, and family plates worth gathering around.*
Keep Your Routine Simple →Recipe Tips
- Remove the membrane first. This helps the seasoning reach the meat and gives the ribs a better texture once they are sliced.
- Keep the grill low. A steady 250ºF to 300ºF helps the ribs cook slowly without scorching the sauce.
- Use a safe sauce base. Ketchup and BBQ sauces can hide garlic, onion, wheat, or high-FODMAP sweeteners, so read the label before you start.
- Baste lightly and often. Thin layers of sauce build better flavor than one heavy coating at the end.
Make These Father’s Day BBQ Ribs
Fire up the grill, brush on the sauce, and bring a platter of tender St. Louis-style ribs to the table. Try them for Father’s Day and tag us so we can see your gut-friendly BBQ spread.
Tag @getregulargirl Want more simple recipes? Browse Regular Girl recipes →*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.
Regular Girl Original is a Monash University Low FODMAP Certified™ product. A low FODMAP diet does not treat disease. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trademarks.
Sunfiber® is a registered trademark of Taiyo International, Inc.
This recipe is designed with Low-FODMAP-friendly ingredients as a general wellness resource. It is not a substitute for personalized medical or dietary advice. Please consult your healthcare provider or a registered dietitian for guidance tailored to your individual needs.