Gluten-Free Double Chocolate Brownies Recipe

The Tummy Clinic | February 12th, 2023

Serves: 12
Prep: 15 minutes
Cook: 20-25 minutes

Balance is essential when it comes to your diet, following a low FODMAP diet should not limit your ability to enjoy a sweet treat every so often.

These brownies are perfect for Valentine’s Day treat with a cup of tea or a delish dessert after dinner. They are simple enough to whip up and serve at any occasion. Serve these delectable brownies with a dollop of cream & some fresh strawberries.

Ingredients:

½ cup gluten-free flour
½ cup rolled oats
½ tsp xanthan gum
¼ tsp baking powder
⅓ cup cocoa powder
⅔ cup caster sugar
2 eggs, lightly beaten
Butter, melted (75 g)
¼ cup plain greek yoghurt (lactose-free if required)
1tsp vanilla essence
¼ cup dark chocolate chips

Method:

Preheat oven to 180°C/350°C. Line a slice/brownie tin (20 x 30cm) with baking paper.
Add rolled oats to a food processor and blitz into a fine flour. Add to a large mixing bowl.
Sift flour, baking powder and cocoa powder into the mixing bowl with oats. Stir in sugar and xanthan gum.
Make a well in the centre of the flour mixture. Add eggs, vanilla essence, melted butter and yoghurt. Stir until just combined.
Using a spatula, gently fold in chocolate chips, taking care not to overmix the batter. Add a dash or two of milk if batter seems too thick to pour into tin.
Pour mixture into prepared slice tin and bake for 20-25 minutes, or until a skewer inserted into the middle comes out with a few crumbs clinging.
Allow brownies to cool completely before removing from tin and slicing. Serve dusted with icing sugar or extra cocoa powder if desired.

Hints:

Always check ingredients list of gluten free flour mixes for high FODMAP ingredients such as flours based on lupin, chickpeas or other legumes.

Xanthan gum has not been tested for FODMAPs, however due to its chemical structure, we believe this to be low in FODMAPs.

Why not try different flavour combinations – instead of chocolate chips, add low FODMAP berries or chopped low FODMAP nuts such as pecans, walnuts, peanuts or macadamia nuts.

Frequently Asked Questions

What to Eat When You Have IBS with Diarrhea: Tips for Relief

Managing IBS with diarrhea can be challenging, but making the right food choices can help. Here’s what works for many people with IBS:

Low FODMAP diet: This dietary approach helps reduce symptoms like diarrhea, bloating, and stomach pain. It involves removing certain foods and gradually reintroducing them to see which ones trigger your symptoms.
Easy-to-digest foods: Stick with foods like plain rice, cooked carrots, zucchini, and lean proteins (e.g., chicken, fish) to ease digestion.
Avoiding triggers: Steer clear of fatty, spicy, or fried foods, as well as dairy and caffeine. These can worsen symptoms for many people with IBS.

If you’re unsure which foods work for you, consulting with a healthcare provider can help you create a personalized meal plan.

What Causes Bloating, Gas, and Stomach Pain in IBS?

Bloating, gas, and stomach pain are common in IBS. These symptoms often result from:

Gas buildup: Undigested food or fermentation in the intestines can cause gas and bloating.
Gut motility issues: In IBS, food may move too quickly or slowly through the digestive tract, leading to discomfort.
Food sensitivities: Certain foods like high FODMAP foods can cause bloating or pain.

Managing these symptoms typically involves diet modifications, stress management, and finding the foods that work best for your body.

How to Manage IBS-Related Constipation

IBS constipation can be tough, but there are ways to improve bowel movements:

Increase soluble fiber: Foods like oats, bananas, and carrots can help soften stool.
Stay hydrated: Drinking plenty of water helps keep things moving.
Exercise regularly: Physical activity helps stimulate digestion.

If these strategies don’t work, gentle laxatives or stool softeners might be considered, but always under the guidance of a healthcare professional.

What Foods Trigger IBS Symptoms?

Certain foods can make IBS symptoms worse, including:

High FODMAP foods: These include foods like onions, garlic, certain fruits (e.g., apples, watermelon), and dairy.
Fatty foods: Rich, greasy foods often cause discomfort for those with IBS.
Caffeine and alcohol: These can irritate the digestive system and increase symptoms like diarrhea or bloating.

By tracking your food intake and symptoms, you can start to identify which foods are causing flare-ups and work toward a personalized plan.

What Causes Constant Constipation in IBS?

Constant constipation in IBS can be caused by:

Low fiber intake
Dehydration: Not drinking enough water can make stool hard and difficult to pass.
Stress: Emotional stress often affects digestion and can contribute to constipation.

If constipation persists despite lifestyle changes, consider speaking with a healthcare provider for further assessment and potential treatment options.

How to Deal with Severe Bloating in IBS?

Severe bloating can occur when:

Gas is trapped in the intestines due to difficulty digesting certain foods or fermentation.
Slow motility: In IBS, the digestive system may move food too slowly, leading to bloating.

To manage bloating, consider reducing high FODMAP foods and incorporating more digestive-friendly meals. Stress management techniques like yoga or mindfulness can also help reduce bloating by calming the nervous system.

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