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

FAQs

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.

Reducing the intake of FODMAP's has been shown to improve gut symptoms in most individuals with IBS-like symptoms. Following the diet: How strict do I need to be? Try to follow the low FODMAP diet as closely as possible to give you the best chance to improve your symptoms.

Low FODMAP foods to enjoy instead include:

Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries. Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

FODMAPs. Irritable bowel syndrome is a common disorder that affects the large intestine, or colon, and causes abdominal pain, bloating, and diarrhea. This disorder is not life-threatening, but it can be uncomfortable, and it can interfere with the quality of your life and wreak havoc on your gastrointestinal tract.

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Risk of the low-FODMAP diet

For starters, this diet is highly restrictive. While the initial restrictive phase is only temporary, nutritional deficiencies—especially inadequate fiber intake—can occur and may worsen GI symptoms.

What to eat instead: Eat fruits that are lower in fructose, such as banana, blueberry, boysenberry, cantaloupe, cranberry, grape, orange, lemon, lime, kiwi and strawberry. Certain vegetables cause gas and abnormal bowel habits.

What vegetables should you avoid with IBS? ›

Vegetables like broccoli, Brussels sprouts, cabbage and cauliflower are high in sulfur and can cause bloating and gas. Try some of these vegetables to see if they are easier to digest: carrots, spinach, sweet potatoes, zucchini, green beans, celery and squash.

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Some of the highest FODMAP beans and legumes include baked beans, black-eyed peas, broad beans, butter beans, chickpeas, kidney beans, lentils, soybeans, and split peas. Sweeteners are hidden everywhere in the Western diet and they can increase the total FODMAP content of even low-FODMAP foods.

Chocolate contains four main ingredients that can irritate your gut, including sucrose, lactose, caffeine, and fats. To help you avoid a potential flare-up, remember to enjoy chocolate in moderation: stick to small servings and choose dark chocolate options where possible.

Start out with a dark chocolate that is rated as being 70% cocoa and then work your way up to 85%. You will find that as you move away from milk chocolate to the higher level dark chocolates, that the taste becomes less sweet and slightly more bitter. Believe it or not, this is a good thing!

Caffeine. Caffeine can increase diarrhea, another major symptom of IBS. High sources of caffeine include coffee, tea, cola drinks, chocolate and some over-the-counter pain relievers designed for headache relief — check labels carefully.

Do you love cakes, cookies, muffins, bread, and anything doughy? Commonly made with gluten-abundant flour, honey, high fructose corn syrup, confectionary sugar, and milk, store-bought baked goods are essentially a brutal mash-up of IBS-triggering ingredients.