7 Low FODMAP brownie recipes (+ suitable shop bought options)

Low FODMAP brownies are a popular search term for people following a low FODMAP diet.

Fudgy, gooey, and chocolatey, we can all agree that brownies are delicious! However, are they low in FODMAPs?

This post will explore whether common ingredients found in brownies are low in FODMAPs and will signpost you to some delicious low FODMAP recipes!

Are brownies low FODMAP?

Whether something is low FODMAP or not depends on the ingredients: most traditional brownie recipes contain butter, eggs, wheat flour, white sugar, and chocolate.

Out of this typical list, you will find that wheat flour and chocolate are high FODMAP. 

Therefore, traditional brownies which contain wheat flour or chocolate are high FODMAP.

What are the high FODMAP ingredients in brownies?

As we already mentioned, traditional brownies would be high FODMAP as they contain wheat flour and chocolate.

However, there are 1000s of variations of brownies and so you may find other variations containing other high FODMAP ingredients. It is always important to check the label.

Examples of high FODMAP ingredients in brownies; 

• Certain types of high FODMAP flour like rye flour.
• Certain types of high FODMAP fruit.
• High FODMAP sugar.
• High FODMAP nuts

7 Low FODMAP brownie recipes

From the advice we have given already, you may be able to simply adapt your own brownie recipes or find suitable options.

However, if you are feeling a little confused we have some further options for you.

Key considerations would be always opting for gluten-free flours such as almond flour or rice flour and using lactose-free milk or dairy alternatives when required.

With a bit of creativity, using the tips above and using low FODMAP friendly recipes (as below), you can include chocolate brownies easily within your diet!

Check out the following recipes for some low FODMAP brownie inspiration, remember to be moderate with portion sizes to ensure they remain low FODMAP.

1. Decadent Chocolate Brownies 
2.  Fudgy, one-bowl brownies (low FODMAP and gluten-free)
3. Gluten free chocolate brownies recipe – best ever! (low FODMAP + dairy free option) 
4. Double chocolate brownies 
5. Low FODMAP Dark Chocolate & Raspberry Brownies
6. Low FODMAP & Gluten-free Microwave Fudge Brownie
7. Low FODMAP Espresso Brownies

Shop-bought low FODMAP brownie options

Being on the low FODMAP diet can be more time consuming as you need to make most foods from scratch.

You may even notice that ‘free from’ does not necessarily mean low FODMAP either which can make life a little confusing.

If you love to cook then you may opt to just make the brownies yourself but if you want a quicker, store bought low FODMAP brownie option then we have many suitable options for you;

1. Lovemore brownies
2. Chocolate Fudge Brownie mix
3. Betty Crocker Gluten Free Brownie mix
4. Tesco Free From Chocolate Brownie
5. King Arthur Gluten Free Fudge Brownie Mix
6. 365 by Whole Foods Market, Gluten Free Brownie Mix
7. Asda Free From Chocolate Brownie Mix

Summary

You can still enjoy chocolate brownies as part of your low FODMAP diet.

Be mindful of ingredients that are high in fodmap such as wheat flour, chocolate, dried fruit and chocolate.

Many common brownie ingredients, such as eggs, butter, sugar and most nuts, are low in FODMAPs each brownie serving.

Using the recipes included above should allow you to enjoy chocolate brownies without experiencing any adverse IBS symptoms. 

Let us know what you think in the comment section below.