Bloat-Free Brownie Bites: A Delicious High-Fiber Snack
When it comes to brownies, we often don't associate them with being a healthy, high-fiber treat that can help reduce bloating. However, by incorporating some superfood ingredients and making a few adjustments to a classic brownie recipe, you can satisfy your sweet tooth while also combating bloating.
By harnessing the anti-inflammatory properties, fiber content, and potassium levels of cacao and sweet potatoes, a brownie recipe featuring these superfoods, along with the addition of peanut butter for protein and maple syrup as a sweetener, can actually promote gut health and leave you feeling less bloated and more satisfied.
Below, we delve into the gut-friendly benefits of cacao and sweet potatoes, explaining how their fiber content can aid in GLP-1 production and why they are ideal additions to a healthy brownie recipe.
Cacao and Gut Health
Cacao offers more than just a delicious chocolate flavor. This ingredient can help reduce bloating due to its anti-inflammatory properties and fiber content, which also support regular bowel movements. Additionally, cacao contains prebiotics essential for nurturing healthy gut bacteria. By including cacao in your diet, such as in a nutritious brownie recipe, you can combat bloating and promote overall gut health.
Sweet Potatoes for Bloating
Sweet potatoes, a low-FODMAP ingredient, are also beneficial for gut health. Rich in potassium, sweet potatoes aid in eliminating excess sodium, which is linked to water retention. Additionally, this root vegetable is a good source of dietary fiber, supporting digestion and anti-bloating efforts.
Fiber and GLP-1
Aside from gut health and bloating relief, consuming fiber-rich foods can boost GLP-1 production. Fiber fermentation in the gut generates short-chain fatty acids that signal the production of GLP-1, aiding in weight management. For added support in this area, try the HUM Nutrition Flatter Me Fiber GLP-1 Booster alongside your delectable brownies.
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:
- Ensure the eggs and peanut butter are at room temperature before baking.
- Preheat the oven to 350 degrees Fahrenheit and grease an 8 x 8-inch pan or brownie bites tin with olive oil spray.
- In a small bowl, mix the cacao powder, baking soda, and salt, then set aside.
- In a medium bowl, combine the sweet potato puree, peanut butter, maple syrup, and vanilla extract until smooth.
- Add the eggs one at a time to the smooth batter.
- Gradually incorporate the cacao powder mixture into the batter, mixing thoroughly.
- Continue mixing until the batter achieves a smooth texture.
- Spoon the batter into the pan of your choice, adding walnuts or chocolate chips if desired.
- Cover the pan with foil and bake for 25-30 minutes, checking for doneness with a toothpick or fork.
- Allow the brownies to cool before slicing into bite-sized pieces and serving.
