As a Registered Dietitian Nutritionist, I have designed this brownie recipe to fit within Monash University low FODMAP portion guidelines. Here is the ingredient-by-ingredient breakdown:
- Gluten-Free Flour Blend: Choose a rice, tapioca, or maize-based blend. Avoid blends containing inulin, chicory root, apple flour, coconut flour (limit), or soy flour, which are high in FODMAPs.
- Dark Chocolate (70% cacao): Monash lists 30 g as a low FODMAP serve. One brownie (from a 12-cut pan) contains around 12 g of dark chocolate, well within the safe range.
- Cocoa Powder: 8 g per serve is low FODMAP. This recipe uses about 2 g per brownie.
- Butter: Butter is virtually lactose-free and low FODMAP in typical serves. If highly sensitive, swap for a lactose-free spread.
- Lactose-Free / Almond Milk: Both are low FODMAP up to 1 cup. Regular cow's milk should be avoided.
- Sugar: Sucrose is low FODMAP. Do NOT substitute honey, agave, or high-fructose sweeteners.
- Eggs: Free from FODMAPs.
Serving Advice: Stick to 1 brownie per serve during the elimination phase. Two brownies at once may stack FODMAPs, especially from cocoa and dark chocolate. Always consult your dietitian about your individual tolerance.
This recipe is informational only and not medical advice.




