We don’t typically think of brownies as a high-fiber, healthy treat that can reduce bloating—usually, it’s quite the opposite. However, with a few superfood ingredients (and some slight adjustments to a classic brownie recipe), you can indulge your sweet tooth and reduce bloating all in one bite.
With the help of cacao and sweet potatoes’ anti-inflammatory properties, fiber content, and potassium levels, a brownie recipe with these two superfoods—plus the use of peanut butter for protein and maple syrup as a sweetener—can actually support gut health and leave you feeling more satisfied and less bloated.
Ahead, we break down the gut-benefiting powers of cacao and sweet potato—including how their fiber contents can support GLP-1 production—and why they make for the best addition to our healthy brownie bites recipe.
Cacao and Gut Health
Cacao provides more than a mouth-watering chocolate flavor. The chocolatey ingredient can reduce bloating thanks to its anti-inflammatory properties and fiber content, which can also support regular bowel movements. Additionally, cacao has prebiotics, which are essential for healthy gut bacteria to thrive. By incorporating cacao into your diet—even in a delicious healthy brownie recipe—you can keep bloating at bay and support overall gut health.
Sweet Potatoes for Bloating
Sweet potatoes are a low-FODMAP ingredient that also benefits the gut. This ingredient is high in potassium, a beneficial mineral that can help the body get rid of excess sodium, which is directly connected to water retention. The root veggie is also a good source of dietary fiber and can help aid digestion to further support anti-bloating efforts.
Fiber and GLP-1
In addition to gut health and anti-bloating, eating foods rich in fiber can also support GLP-1. The gut ferments fiber and produces the short-chain fatty acids that signal GLP-1 production, so getting enough fiber can also support weight management efforts. For added GLP-1 support (and a delicious drink to accompany your brownies), try the HUM Nutrition Flatter Me Fiber GLP-1 Booster.
How to Make Bloat-Free Brownies
Ingredients:
- 1 cup sweet potato puree (canned or homemade)
- 1 cup sugar-free and unsalted peanut butter
- 1 cup maple syrup
- 2 eggs
- 1 tsp vanilla extract
- 3/4 cup cacao powder
- 1 tsp baking soda
- A pinch of salt
- Olive oil spray
- Optional: walnut pieces, chocolate chips, sea salt
Directions:
- Before baking, ensure the eggs and peanut butter are at room temperature.
- Preheat your oven to 350 degrees Fahrenheit and grease an 8 x 8-inch pan (or a brownie bites tin) with olive oil spray.
- In a small bowl, combine the cacao powder, baking soda, and salt, then set aside.
- In a medium-sized bowl, combine the sweet potato puree, peanut butter, maple syrup, and vanilla extract and mix until smooth.
- Once the batter is smooth, add the eggs, one at a time.
- Slowly pour in the cacao powder, baking soda, and salt mixture, adding a little bit at a time.
- Mix everything together for a few minutes until the batter forms a smooth texture.
- Depending on your pan choice, use a spatula or small spoon to scoop the batter into the brownie pan. If you want to add walnuts or chocolate chips to the brownies, sprinkle those on top.
- Cover the pan with a sheet of foil and bake it on the middle rack of your oven for around 25-30 minutes. After around 25-30 minutes, use a toothpick or fork to test the center of the brownies. If batter sticks to the toothpick or fork, leave it in the oven for another few minutes. Continue checking until the brownies are cooked all the way through.
- Once cooked, allow the brownies to cool for about an hour before slicing the sheet into bite-sized pieces and serving.