Low Fodmap Brownie Pumpkin

What Is a Low FODMAP Brownie Pumpkin?

A Low FODMAP Brownie Pumpkin is a delectable dessert that combines the rich, chocolatey goodness of a brownie with the warm, spiced flavor of pumpkin, all while adhering to a low FODMAP diet.

The FODMAP diet is designed to alleviate symptoms for individuals with irritable bowel syndrome (IBS) and other digestive disorders by reducing certain types of carbohydrates that can cause bloating, gas, and stomach pain. This brownie pumpkin recipe is specially crafted to be gentle on the digestive system while providing a delicious treat that doesn’t compromise on taste.

Benefits of a Low FODMAP Brownie Pumpkin

Gut-Friendly Ingredients: The primary benefit of a Low FODMAP Brownie Pumpkin is its use of ingredients that are less likely to trigger digestive issues. By avoiding high FODMAP foods like wheat, certain dairy products, and high-fructose ingredients, this dessert can be enjoyed by those with sensitive stomachs.

Nutritional Value: Pumpkin is a powerhouse of nutrients, including vitamin A, vitamin C, potassium, and fiber. These nutrients are essential for overall health, and they support a strong immune system, healthy vision, and proper digestion. Adding pumpkin to brownies not only enhances the flavor but also boosts the nutritional profile of the dessert.

Lower Sugar Content: Many Low FODMAP recipes focus on reducing sugar content, which can be beneficial for overall health. This recipe uses natural sweeteners like maple syrup or brown rice syrup, which are low in FODMAPs and provide a healthier alternative to refined sugars.

Gluten-Free Option: For those with gluten intolerance or celiac disease, a Low FODMAP Brownie Pumpkin can easily be made gluten-free by using almond flour or gluten-free oat flour. This makes the dessert accessible to a wider audience without sacrificing taste or texture.

Rich in Antioxidants: Both cocoa powder and pumpkin are rich in antioxidants. Cocoa contains flavonoids, which have been shown to have anti-inflammatory and heart-protective properties. Pumpkin is also packed with beta-carotene, a powerful antioxidant that supports healthy skin and reduces the risk of chronic diseases.

Versatile and Customizable: The recipe for Low FODMAP Brownie Pumpkin can be easily modified to suit various dietary preferences. Whether you prefer it vegan, nut-free, or with added mix-ins like low FODMAP nuts or seeds, this dessert is highly adaptable.

Recipe for Low FODMAP Brownie Pumpkin


  • 1 cup pumpkin puree (ensure it’s pure pumpkin and not pumpkin pie filling)
  • 1/2 cup maple syrup or brown rice syrup
  • 1/4 cup coconut oil, melted
  • 2 large eggs (or flax eggs for a vegan option)
  • 1 tsp vanilla extract
  • 1/2 cup almond flour or gluten-free oat flour
  • 1/3 cup unsweetened cocoa powder
  • 1 tsp baking powder
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • 1/2 cup dark chocolate chips (ensure they are low FODMAP)


  1. Preheat your oven to 350°F (175°C) and line an 8×8-inch baking pan with parchment paper.
  2. In a large mixing bowl, combine the pumpkin puree, maple syrup (or brown rice syrup), melted coconut oil, eggs (or flax eggs), and vanilla extract. Mix until well combined.
  3. In a separate bowl, whisk together the almond flour (or gluten-free oat flour), cocoa powder, baking powder, ground cinnamon, ground nutmeg, and salt.
  4. Gradually add the dry ingredients to the wet ingredients, stirring until just combined.
  5. Fold in the dark chocolate chips.
  6. Pour the batter into the prepared baking pan and spread it out evenly.
  7. Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean.
  8. Allow the brownies to cool completely in the pan before cutting into squares.


Low FODMAP Brownie Pumpkin is a delicious and nutritious dessert that caters to individuals with digestive sensitivities without sacrificing flavor. By using gut-friendly ingredients, reducing sugar content, and incorporating nutrient-rich pumpkin, this dessert offers a guilt-free indulgence that everyone can enjoy. Whether you follow a low FODMAP diet due to IBS or simply want a healthier brownie option, this recipe is sure to become a favorite in your kitchen.



Frequently Asked Questions (FAQ)

1. What is a low FODMAP diet? A low FODMAP diet is a dietary approach that reduces certain types of carbohydrates that are poorly absorbed in the small intestine. These carbohydrates, known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), can cause bloating, gas, and stomach pain in some individuals, particularly those with IBS.

2. Can I substitute the pumpkin puree with another ingredient? While pumpkin puree adds a unique flavor and nutritional benefits to the brownies, you can substitute it with other low FODMAP purees such as butternut squash or sweet potato. Keep in mind that the flavor and texture may vary slightly.

3. Are these brownies suitable for vegans? Yes, the Low FODMAP Brownie Pumpkin recipe can be made vegan by using flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water per egg) instead of regular eggs.

4. How do I store Low FODMAP Brownie Pumpkin? Store the brownies in an airtight container at room temperature for up to 3 days or in the refrigerator for up to a week. You can also freeze them for longer storage.

5. Can I add nuts or other mix-ins to the brownies? Yes, you can add low FODMAP nuts such as pecans or walnuts, as well as seeds like pumpkin or sunflower seeds. Be sure to keep the total quantity within low FODMAP serving sizes to avoid triggering symptoms.

6. What if I don’t have coconut oil? You can substitute coconut oil with other low FODMAP oils like olive oil or avocado oil. These oils will still provide the necessary moisture and texture to the brownies.

7. Are dark chocolate chips low FODMAP? Most dark chocolate chips are low FODMAP in small quantities (typically up to 30 grams or about 1/4 cup). Always check the ingredients list to ensure there are no high FODMAP additives.

By following this guide, you can enjoy a delicious, gut-friendly dessert that fits seamlessly into a low FODMAP lifestyle. Happy baking!