Fudgy One-Bowl Brownies (Low-FODMAP, Gluten Free) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

These brownies are rich and fudgy.

You can make them in one bowl. And they have those perfect shiny tops we all want our brownies to have.

So what else is there? They're low-FODMAP and gluten free!

Brownies are easily my favorite homemade dessert. Because chocolate. The moist, fudgy-style brownies I love call for very little flour, so subbing in a gluten-free variety is a cinch. In this recipe, I used the King Arthur Multi-Purpose Gluten-Free Flour blend. You need less than 1/2 cup.

Another key ingredient is cocoa powder, which lets you get it all done in one bowl. Instead of melting solid chocolate on the stovetop or in the microwave, you just mix the cocoa in with the butter and sugar.

There is plenty of satisfying chocolate flavor in these brownies already, but I have always, always loved chocolate chips in my brownies. In this recipe, 3/4 cup is plenty, and that amount keeps you well under the 30g low-FODMAP serving size for dark chocolate.

These are traditional, indulgent brownies

Be aware of portion size if eating a lot of dietary fat sets off your digestive symptoms. It also helps to pair a rich dessert like this with a low-fat meal.

You can also leave out the chocolate chips--they're totally optional, and the brownies are great without them. Skipping them might be a good idea if you're doing the elimination phase so you don't risk an upset stomach.

Since my birthday is this week, I went all out with the chocolate.

The low-FODMAP diet may be restrictive, especially in the early stages, but it's not a deprivation diet. I think it helps to have treats we love that still fit in with our goals. I'm also the biggest believer of indulging in moderation. Which is really helpful when you have a sweet tooth.

What are your favorite low-FODMAP treats? With the holidays coming, I'm looking for great cookie recipes, so send 'em my way!

Adapted from Bittersweet by Alice Medrich and Smitten Kitchen

If you want to add the optional chocolate chips, I used Ghirardelli Bittersweet, but I also like the Enjoy Life brand for dairy free chips. An equal amount of chopped walnuts or pecans would be great too. If you're in the elimination phase I recommend skipping the chips and nuts, especially if your belly is sensitive to fat. These brownies are still amazing!

Author: Julie-Calm Belly Kitchen Recipe type: Dessert
Prep time: 15 mins Cook time: 32 mins Total time: 47 mins
Serves 12 to 16


250 grams (1 1/4 cups) granulated sugar
140 g (10 tbsp) unsalted butter
65 g (2/3 cup) Dutch process or "dark" cocoa powder
1 tsp instant espresso powder (optional)
1/2 tsp sea salt
1 tsp vanilla extract
2 cold large eggs
65 g (1/4 cup plus 2 1/2 tbsp) gluten free flour blend with no gums, such as King Arthur Multi Purpose
125 to 140g (2/3 to 3/4 cup) dark chocolate chips/chunks (optional)


1. Preheat oven to 350F. Line 8 x 8-inch baking pan (I used a light-colored metal pan) with nonstick foil or parchment paper, leaving an overhang on 2 opposite sides.

2. In a large, microwave-safe bowl, combine the sugar, butter, cocoa, espresso powder if using, and salt. Microwave in 20 to 30-second bursts, stirring each time, until butter is melted. Stir until combined (mixture will be very grainy). Stir in the vanilla.

3. Add the eggs one at a time, stirring until combined after each one. Stir until the batter is thick and shiny. Add the flour and stir until thoroughly combined and no white streaks remain. Stir in chips if using. Spread evenly in prepared pan.

4. Bake until a toothpick comes out with a moist crumbs, 30 to 34 minutes (mine took 32). The top should be puffed and shiny and the brownies pulling away from the sides of the pan. Cool completely on a wire rack. Cut into 12 or 16 brownies. For a perfectly clean cut, put the cooled brownies into the refrigerator or freezer until cold (don't freeze completely). For storage, these freeze really well. You can wrap individual brownies in plastic wrap and store in a ziploc bag. Defrost at room temperature.

Nutrition Information (Cut into 12 brownies and using 125 g of chocolate chips)
Serving size: 1/12 of recipe Calories: 267 Fat: 16g Saturated fat: 9g Carbohydrates: 33g Sugar: 25g Sodium: 195mg Fiber: 2g Protein: 2g

Fudgy One-Bowl Brownies (Low-FODMAP, Gluten Free) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)


Can you eat brownies with IBS? ›

Because the brownies contain quite a lot of sugar, I advise to only have one piece of these brownies at a time. That is 1/12th of the recipe. Sugar is an IBS trigger and eating too much sugar at a time can cause problems.

Is oatmeal OK for low FODMAP? ›

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

Is peanut butter high in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Can you eat eggs on Fodmap diet? ›

Are Eggs Low Fodmap? Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked.

What is the biggest trigger for IBS? ›

Trigger #1: Eating the wrong foods
  • Sugary foods: dried fruit, apples, mangoes, watermelon and high-fructose corn syrup.
  • Foods with polyols: apples, apricots, avocados, cherries, nectarines, peaches and cauliflower.
  • Foods with lactose: milk, cheese, ice cream and yogurts.
Jan 21, 2022

What food calms an IBS flare up? ›

Foods to include during an IBS-D flare
  • Lean protein. Include lean meats, eggs, and fish to ensure adequate protein intake during an IBS flare. ...
  • Fruits. Berries and other fruits with seeds are harder to digest. ...
  • Vegetables. Fresh vegetables are a mainstay in a balanced diet. ...
  • Grains. ...
  • Dairy.

Is too much oatmeal bad for IBS? ›

No, oats contain some insoluble fibre too. Insoluble fibre adds bulk to our stools and helps them pass more easily. If you suffer from constipation, insoluble fibre is likely to be needed in your diet too. This is why oats can be a great addition.

Can you drink coffee on Fodmap diet? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Can you eat popcorn on a Fodmap diet? ›

Popcorn is naturally low in FODMAPs, which makes it a suitable food for people on a low-FODMAP diet to manage symptoms caused by IBS. One serving of low FODMAP popcorn can be up to 7 cups (56 grams) of popcorn. It is usually 4-5 cups more than the standard size.

What are the worst FODMAP foods? ›

To ease IBS and SIBO symptoms, it's essential to avoid high FODMAP foods that aggravate the gut, including:
  • Dairy-based milk, yogurt and ice cream.
  • Wheat-based products such as cereal, bread and crackers.
  • Beans and lentils.
  • Some vegetables, such as artichokes, asparagus, onions and garlic.

What sweets can I eat with IBS? ›

Chocolate and candy
  • Alter Eco dark chocolate bars*
  • Raaka Chocolate*
  • Taza Chocolate*
  • Justin's Dark Chocolate Peanut Butter Cups*
  • Justin's Dark Chocolate Almond Butter Cups*
  • UNREAL Dark Chocolate Almond Butter Cups*
  • UNREAL Dark Chocolate Peanut Butter Cups*
  • UNREAL Dark Chocolate Peanut Caramel Nougat Bars*
Nov 10, 2023

What chips can I eat with IBS? ›

Plain salted potato chips are low FODMAP as they usually contain only potatoes, vegetable oil, and salt (1). Low FODMAP store-bought potato chips products include: LAY'S®: Classic, Kettle Cooked Reduced Fat, and Lightly Salted Potato Chips. PRINGLES®: Original, Lightly salted, and Reduced Fat Potato Chips.

Why can I eat hard-boiled eggs but not scrambled? ›

Most people are more allergic to the egg white than the yolk as it contains more protein. Heating can destroy the allergic protein in the egg white. For this reason some people can eat hard-boiled egg or other food with cooked eggs and not get symptoms.

How many eggs can you eat on low FODMAP diet? ›

The foods listed below do not contain any FODMAPs and may be eaten freely: Meat, poultry, fish, eggs or vegetarian protein foods. Eat 1-2 portions per day. One portion is 75-100g or 2 eggs.

What chocolate can I eat with IBS? ›

On a strict low FODMAP diet but wanting to indulge in some sweets? In quantities under 30g, you can still treat yourself to some chocolate this festive season without triggering any symptoms. We recommend a good quality dark chocolate as the best (and usually the healthiest) option.

What chocolate is IBS friendly? ›

Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP.

Does chocolate aggravate IBS? ›

Just as some foods, like coffee or bread, are normally identified as potential IBS triggers, chocolate frequently makes it to the top of the “no-go” list. Many people associate chocolate with symptoms like pain, bloating, gas, and diarrhea.

What sweets can you eat if you have IBS? ›

  • Meringue cookies with pecans or crushed candy canes.
  • Blueberry or strawberry-rhubarb crisp.
  • Three-ingredient peanut butter cookies.
  • Lemon olive oil cake (made with a low-FODMAP flour blend)
  • Fruit or coffee granita or sorbetto.
  • Chocolate-dipped nuts or banana slices.
  • Chocolate macaroons.
  • Crispy rice treats.
Nov 29, 2017


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