Low FODMAP

    Low FODMAP Brownies (Fudgy & Gut-Friendly)

    S
    Sarah Mitchell, RDN
    July 15, 2026

    Total Time

    40 min

    Servings

    12

    Prep

    15 min

    Cook

    25 min

    Share:
    Low FODMAP Brownies (Fudgy & Gut-Friendly) — low FODMAP dessert ready to serve
    Sarah Mitchell, RDN
    Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
    Published July 15, 2026

    Rich, fudgy low FODMAP brownies made with gluten-free flour, cocoa, and dark chocolate. IBS-friendly, dietitian-designed, and ready in under 40 minutes.

    Ingredients

    • 1/2 cup (113 g) unsalted butter (lactose-free spread if sensitive)
    • 150 g dark chocolate (70% cacao, dairy-free)
    • 3/4 cup (150 g) granulated sugar
    • 2 large eggs, room temperature
    • 1 tsp pure vanilla extract
    • 1/2 cup (65 g) gluten-free plain flour blend (rice/tapioca base, no inulin or apple flour)
    • 1/4 cup (25 g) unsweetened cocoa powder
    • 1/4 tsp fine sea salt

    Instructions

    1. 1

      {"1. Preheat oven to 175°C (350°F). Line an 8-inch (20 cm) square baking pan with parchment paper, leaving overhang on two sides for easy lifting.","2. Melt the butter and dark chocolate together in a heatproof bowl over a pan of simmering water (or microwave in 30-second bursts, stirring between). Remove from heat once smooth and let cool for 5 minutes.","3. Whisk the sugar into the warm chocolate mixture until glossy. Add the eggs one at a time, whisking vigorously after each addition — this creates the classic crackly top.","4. Whisk in the vanilla and lactose-free milk.","5. Sift the gluten-free flour, cocoa powder, salt, and baking powder over the wet mix. Fold gently with a spatula until just combined — do not overmix. Fold in optional chocolate chips.","6. Pour into the prepared pan and smooth the top. Bake for 22–26 minutes, until the edges are set but the center still looks slightly underdone. A toothpick should come out with moist crumbs, not wet batter.","7. Cool completely in the pan on a wire rack (at least 1 hour) before lifting out and cutting into 12 squares. This resting step is essential for the fudgy texture.","8. Store in an airtight container at room temperature for up to 3 days, or refrigerate for up to 1 week."}

    FODMAP Notes

    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.

    Storage Tips

    Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

    Recipe FAQs

    Rate this recipe

    Your rating

    You May Also Like

    The Ultimate Low FODMAP Chili: Smoky, Rich & Gut-Friendly (2026 Edition)
    Recipe

    The Ultimate Low FODMAP Chili: Smoky, Rich & Gut-Friendly (2026 Edition)

    If you have been navigating a sensitive gut or following the Low FODMAP diet, you likely mourn the loss of a hearty, comforting bowl of chili. Traditional recipes are veritable landmines for IBS sufferers, loaded with onion, garlic, and excessive amounts of galacto-oligosaccharides (GOS) from beans. But this is 2026, and we no longer compromise on flavor for the sake of digestion. This recipe is the result of extensive testing to replicate the deep, savory 'umami' punch of classic chili without a single clove of garlic or bulb of onion. We utilize the science of infused oils, the chemical browning of meat (the Maillard reaction), and strategic spice blooming to create a complex flavor profile. We also use carrots and bell peppers to provide the bulky texture usually provided by excess beans, keeping the legume content within strict Monash University green-light safety limits. Ideally suited for meal prepping, this chili actually tastes better after 24 hours in the fridge, allowing the spices to meld. It is rich, smoky, just spicy enough, and entirely safe for the elimination phase. Whether you are cooking for a family with mixed dietary needs or strictly for your own gut health, this dish proves that 'safe' food never has to be bland food.

    Low FODMAP Spinach and Feta Scrambled Eggs — High-Protein IBS-Friendly Breakfast
    Recipe

    Low FODMAP Spinach and Feta Scrambled Eggs — High-Protein IBS-Friendly Breakfast

    These Low FODMAP Spinach and Feta Scrambled Eggs are the ultimate savory, high-protein breakfast for anyone managing IBS or following the low FODMAP diet. Soft, custardy eggs are folded with wilted baby spinach, salty crumbled feta, and a hint of chive-infused olive oil for a flavor-packed bowl that comes together in just 10 minutes. Naturally gluten-free, grain-free, and gentle on sensitive digestion, this recipe is perfect for busy mornings, slow weekend brunches, or post-workout fuel. Serve over a slice of sourdough spelt bread or alongside a handful of low FODMAP fruit for a complete, satisfying meal.

    Low FODMAP Peanut Rice Paper Rolls with Dipping Sauce
    Recipe

    Low FODMAP Peanut Rice Paper Rolls with Dipping Sauce

    These refreshing Low FODMAP Peanut Rice Paper Rolls are the ultimate gut-friendly snack that takes just 20 minutes to prepare. Packed with crunchy vegetables, fresh herbs, and a creamy peanut dipping sauce, they're perfect for meal prep, lunchboxes, or a light afternoon snack. Each roll is bursting with color and flavor — julienned carrots, crisp cucumber, red bell pepper strips, and fragrant cilantro wrapped in delicate rice paper. The star of the show is the silky peanut dipping sauce, made with natural peanut butter, tamari, maple syrup, lime juice, and a hint of fresh ginger. Whether you're in the elimination phase of the FODMAP diet or just looking for a healthy, no-cook snack, these rolls deliver on every front.

    Comments (0)

    Please log in to comment.

    No comments yet. Be the first!