Sunday, April 26, 2015

Easy-On-The-Belly Barbacoa (Low-FODMAP)

Easy-On-The-Belly Barbacoa {Low-FODMAP}  /  Delicious as it Looks

I know some people will think this is sacrilege, but I've never eaten at Chipotle. I know, right? Well, if you have IBS, you will understand why I usually try to avoid Mexican food. Don't get me wrong, I happen to love Mexican food. But it does not love me. Onions, garlic, spicy peppers and chilies....they taste wonderful, but they also stick around to haunt me later.

I came across this recipe on for Barbacoa. I've never heard of Barbacoa before, but this particular recipe is made in the crock pot and I love crock pot dinners, so I thought I'd give it a shot. This recipe also seemed like a great candidate to make low-FODMAP, so I did.

Easy-On-The-Belly Barbacoa {Low-FODMAP}  /  Delicious as it Looks

Barbacoa is basically meat that is slow-cooked. It is where the word "barbecue" comes from, according to Wikipedia. It's origins are in the Caribbean and later became common in Mexico. Wherever it came from, I'm glad I found this particular recipe, because it is delicious.

I recently started using the Monash FODMAP App. If you have IBS and are on a low-FODMAP diet, I highly recommend it. I have to admit that I finally got my first smart phone only six months ago. Now, I don't know what I'd do with out it. It's been especially helpful for keeping in contact with my parents as my mom has been in and out of the hospital. I'm also grateful for having access to the Monash App.

Easy-On-The-Belly Barbacoa {Low-FODMAP}  /  Delicious as it Looks

The only chili pepper that has been tested so far by Monash are red chili peppers (Capsicum). This pepper is considered low-FODMAP, but since they produce a spicy effect, they can cause discomfort in some people with IBS. Chipotle chilies are jalapeno peppers, which haven't been tested yet. I suppose one could add a little red chili or powder to the recipe if tolerable (as long as the powder doesn't have onion or garlic added). Well, I didn't use any chili peppers and this recipe still was full of flavor and delicious. Easy on my belly too!

Cilantro Lime Rice {Low-FODMAP}  /  Delicious as it Looks
Cilantro Lime Rice - see link below

So here is my "easy-on-the-belly" version of this flavorful recipe. I served it with gluten-free white corn tortillas, shredded cheddar, lettuce, tomatoes and a small dollop of sour cream. I recently found out that there is a lactose-free sour cream available called Green Valley, although I have not been fortunate enough to find it in my community. I just use a small amount of the real stuff. This is great served with my Cilantro Lime Rice (photo above).

Easy-On-The-Belly Barbacoa {Low-FODMAP}  /  Delicious as it Looks

print recipe

Easy-On-The-Belly Barbacoa
(Low-FODMAP, Gluten-Free)
serves 8
adapted from


1⁄3 cup rice wine vinegar (or other tolerable vinegar)
3 tablespoons lime juice
4 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon ground black pepper
1 teaspoon salt
1⁄2 teaspoon ground cloves
2 tablespoons olive oil
1 clove garlic, peeled, smashed kept whole (for flavoring oil, discarded before serving)
4 -5 lbs chuck roast, trimmed of fat
3⁄4 cup Chicken Broth or Stock
3 bay leaves
Gluten-free soft corn tortillas
Toppings such as lettuce, tomato, shredded cheese and lactose-free sour cream


  1. To make adobo sauce, whisk together the vinegar, lime juice, cumin, oregano, pepper, salt and cloves.
  2. Heat oil in a large skillet over medium-high heat. Add garlic and cook until starting to brown. Remove and discard garlic. Add roast to the skillet and brown on all sides.
  3. Place roast in a crock pot and pour adobo sauce over top. Pour in the chicken broth or stock and add bay leaves.
  4. Cook on low all day or on high for six hours.
  5. Turn to the warming setting and shred the beef with two forks while still in the crock pot.
  6. Serve with tortillas and desired toppings.


  1. I will be trying this! my boyfriend eats at chipotle ALL THE TIME. I don't these days. i stick to chips and guac (and eat around the onions).

    1. Thanks for the comment! I hope you like it.

  2. Going to try this with lamb as I can't tolerate beef and I need more slow cooker recipes in my repertoire - thank you!

  3. My boyfriend and I made this for dinner last night. It was SO GOOD! I have a low FODMAP blog of my own. Would you mind if I used this recipe for a post? I would totally credit you & link to this page.

    1. Sure, just send me a link when you finish the post - would love to see!

  4. Mine turned out kind of dry. Any suggestions? I'm wondering if cooking on low is better at preventing that.

    1. That might help. I think it also depends on the cut of meat and how much fat it has. Hope it comes out better next time!

  5. I’m going to try this in my Instant Pot. I would love for you to post IP recipes in the future!

    1. I'm afraid I don't have an Instant Pot, but let us know if the recipe worked in IP! I have heard good things about the IP (we got my mom one for xmas last year), so I am looking into getting one.