When dealing with Irritable Bowel Syndrome (IBS), enjoying chocolate can seem challenging. But with the right choices, it is possible. Is chocolate low FODMAP? The answer depends on the type and amount. For those following a low FODMAP diet or managing IBS, it’s essential to know the appropriate FODMAP chocolate serving sizes. By making mindful choices, you can enjoy the health benefits of chocolate without triggering IBS symptoms. Read on to find out how what a low FODMAP chocolate serving size is and how to enjoy it on a low FODMAP diet.
The Health Benefits of Chocolate
Studies have actually shown chocolate to be good for you!
Cocoa is packed with polyphenols, especially flavonoids, which are known for their health benefits. These include antioxidant, anti-inflammatory and immune-boosting properties. Research, including both lab studies and human trials, shows that eating cocoa and chocolate can help regulate our immune system.
Eating cocoa has also been linked to positive changes in the gut microbiota, which can also enhance the intestinal immune system. A small study found that drinking cocoa daily for four weeks led to increases in bacteria known to be beneficial. This provided evidence that cocoa is a prebiotic, meaning it feeds your gut bacteria. The same study also showed reductions in plasma triglycerides and inflammatory markers.
A review of the evidence of chocolate and cocoa product consumption found that people who ate them daily had improved lipid profiles, specifically triglyceride levels, without causing any negative health effects in the short term. The exception was common complaints of mild to moderate gastrointestinal disturbances and unpalatability!
What FODMAP chocolate serving sizes are OK to eat with IBS?
If you want to experience the health benefits and enjoyment from eating chocolate but you suffer with IBS, the good news is that you can. Albeit in some moderation. The low FODMAP chocolate serving size depends on the type of chocolate. So, let’s look at them all one by one.
Is dark chocolate low FODMAP?
Dark chocolate is a type of chocolate that contains a higher percentage of cocoa solids and cocoa butter than milk chocolate. The cocoa content ranges from 50 to 90 %. It is known for its rich, intense flavour and darker colour. The higher the cocoa content, the more bitter and less sweet the chocolate tastes. I personally love a dark bitter chocolate!
Dark chocolate typically does not contain milk solids as an ingredient. The ingredients tend to include cocoa mass, cocoa butter, sugar and maybe some vanilla. All of these are low FODMAP.
Higher percentages, like 85 %, tend to mention being suitable for vegans, whereas a 70 % bar often says suitable for vegetarians. It may be that some lactose is sneaking in somewhere in the 70 % bars.
Either way, I would recommend sticking to a higher cocoa percentage dark chocolate to avoid the potential lactose content and also to minimise negative health effects related to higher sugar content in low percentage cocoa chocolate.
The dark chocolate tested by Monash University found some fructans in large amounts of dark chocolate. It is unclear where this is from, but I would say sticking to under 125 g is a good idea anyway. Although 85 % cocoa chocolate was only tested up to 20 g, but I have no reason to believe larger amounts would be high in FODMAPs.
Here are the Monash FODMAP serving sizes for dark chocolate:
Dark chocolate:
- Low FODMAP serve: 30 g (1 oz)
- Moderate FODMAP serve: 80 g (2.8 oz)High FODMAP serve: 125 g (4.4 oz)
- FODMAP: lactose, fructans over 125 g only
Dark chocolate, 85 % cocoa solids:
- Low FODMAP serve: 20 g
Is milk chocolate low FODMAP?
Milk chocolate is a popular type of chocolate known for its sweet, creamy taste and lighter colour. It typically contains a lower percentage of cocoa solids compared to dark chocolate, usually ranging from 10 to 50%. The rest of content includes milk solids and sugar.
The main ingredients in milk chocolate are cocoa solids, cocoa butter, milk solids (such as milk powder or condensed milk) and sugar. The milk solids is what gives milk chocolate its characteristic creamy mouthfeel and taste, but also what makes it high FODMAP in some serving sizes.
Milk chocolate:
- Low FODMAP serve: 20 g (0.7 oz)
- Moderate FODMAP serve: 30 g (1 oz)
- High FODMAP serve: 85 g (3 oz)
- FODMAP: lactose
Milk chocolate is generally less healthy than dark chocolate due to its higher sugar content and lower concentration of cocoa, meaning it has fewer of the beneficial health effects described earlier.
Is white chocolate low FODMAP?
White chocolate is a type of chocolate that differs significantly from dark and milk chocolate, both in composition and flavour. White chocolate does not contain cocoa solids, which are the primary ingredient in dark and milk chocolate. Instead, it is made from cocoa butter, which is the fat extracted from cocoa beans.
The main ingredients in white chocolate are cocoa butter, sugar, milk solids (such as milk powder) and often vanilla for flavouring. It does not contain the cocoa solids or cocoa powder that give dark and milk chocolate their characteristic colour and flavour. Instead, it has a more subtle, buttery flavour.
White chocolate:
- Low FODMAP serve: 25 g (0.9 oz)Moderate FODMAP serve: 30 g (1 oz)High FODMAP serve: 110 g (4 oz)
- FODMAP: lactose
White chocolate does not have the same antioxidant properties as dark chocolate because it lacks cocoa solids. It is also high in sugar and calories, so it should be consumed in moderation.
Is vegan chocolate low FODMAP?
Vegan chocolate is typically made with cocoa solids, cocoa butter and sugar. It excludes any animal-derived ingredients such as milk solids, butterfat or other dairy products.
Instead of dairy, some vegan chocolates use plant-based milk alternatives like almond milk, coconut milk or oat milk to achieve a creamy texture. These are all low FODMAP ingredients.
Vegan chocolate, especially dark chocolate, can be a good source of antioxidants and minerals. It often has fewer additives and preservatives compared to some conventional chocolates. However, like all chocolates, it should be enjoyed in moderation due to its sugar and fat content.
Although vegan chocolate hasn’t been tested by Monash University, a vegan chocolate product would not contain lactose. Dark chocolate is often naturally vegan as it usually contains only cocoa solids, cocoa butter and sugar. Therefore, vegan chocolate should be fully low FODMAP at any amount.
But you still need to be careful as often ingredients are added that are high FODMAP and may cause your IBS to trigger. These may include fructose, inulin and polyol sweeteners ending in ‘ol’, for example xylitol.
Is hot chocolate low FODMAP?
Hot chocolate, also known as hot cocoa, is a popular warm beverage made from cocoa powder, chocolate, or a combination of both, mixed with hot milk or water. It is enjoyed for its rich, comforting taste and is often drunk in cold weather and at festive occasions.
Ingredients include cocoa powder, chocolate, milk or water, sweeteners (sugar, honey or sugar alternatives) and flavourings, such as vanilla extract, cinnamon, nutmeg and salt to enhance the flavour.
- Cocoa powder:
- Low FODMAP serve: 8 g (2 heaped tsp)
- Drinking chocolate powder:
- Low FODMAP serve: 10 g (2 heaped tsp)
Low FODMAP hot chocolate recipe
To make a lactose free and low FODMAP hot chocolate, mix cocoa powder or drinking chocolate powder with lactose-free dairy milk or a suitable low FODMAP plant-based milk. Suitable options for a full cup of drinking chocolate include soy (made from soy protein), almond, rice, macadamia and quinoa milk. For more about low FODMAP milk alternatives see this blog post.
Other than the chocolate FODMAP content, is chocolate safe in IBS?
Caffeine in chocolate
Dark chocolate typically contains 43 mg of caffeine per 100 g, which is twice as much as in milk chocolate. There is none in white chocolate.
However, a limit of 400 mg per day is suggested as a maximum. So unless you are very sensitive, you should be able to tolerate some chocolate now and then or even every day in small amounts if you know you’re sensitive to caffeine in hot drinks.
Fat in chocolate
Limiting fat to healthy amounts as recommended for everyone is enough to avoid IBS triggers related to fat in most people. Anything up to around 30-60 g of chocolate would be considered a moderate amount. This is the size of an individual chocolate bar or about half a large one. Try to avoid having more than that in a day for healthy eating. It’s also a good idea to choose dark chocolate (or as dark as you can tolerate) to avoid excess sugar.
Artificial sweeteners in chocolate
Many chocolate products contain high amounts of artificial sweeteners. It’s always a good idea to check ingredients of products you’re considering, especially if they have health claims such as ‘sugar free’ or ‘low fat’.
Sweeteners to avoid on the low FODMAP diet include polyols or sugar alcohols, such as mannitol and sorbitol. These are not digested well and can cause bloating and diarrhoea. Other poorly digested sweeteners include erythritol, maltitol, xylitol and isomalt.
Are there any low FODMAP chocolate alternatives?
Carob is often used as a chocolate substitute due to its naturally sweet flavour and similar appearance when processed. It is a sweet, edible pod derived from the carob tree (Ceratonia siliqua), a flowering evergreen tree native to the Mediterranean region.
Carob is high FODMAP in serves over 12 g, therefore most alternative chocolate made with carob would be considered high FODMAP and should be avoided on a low FODMAP diet.
Look for chocolate products that have been certified as low FODMAP by trusted organisations. These products have been tested to ensure they meet low FODMAP criteria.
Conclusion
In conclusion, chocolate can offer numerous health benefits due to its rich content of polyphenols like flavonoids, which provide antioxidant, anti-inflammatory and immune-boosting properties. However, for those with IBS, managing chocolate intake is crucial.
Is chocolate low FODMAP?
The answer depends on the type and amount:
- Dark Chocolate: A low FODMAP serving is 30g. Opt for higher cocoa content (85%) to reduce lactose and sugar intake.
- Milk Chocolate: Limited to a low FODMAP serving of 20g due to higher lactose and sugar content.
- White Chocolate: A low FODMAP serving is 25g, but it lacks the beneficial antioxidants of dark chocolate.
- Vegan Chocolate: Typically low FODMAP if it avoids high FODMAP ingredients like inulin or polyol sweeteners.
When considering chocolate FODMAP content, it’s important to note that dark chocolate is generally low FODMAP in moderate amounts, while milk and white chocolates can be high FODMAP in larger servings due to lactose.
Additionally, factors like caffeine, fat content and artificial sweeteners in chocolate can affect IBS symptoms. Caffeine and high-fat content can stimulate gut activity, potentially triggering IBS, while artificial sweeteners like sorbitol and mannitol should be avoided.
Ultimately, while chocolate can be a part of a low FODMAP diet, it’s essential to choose the right type, monitor serving sizes and be mindful of individual triggers. By doing so, you can enjoy the benefits of chocolate without exacerbating IBS symptoms.
Thank you for reading my blog about eating chocolate with IBS, I hope you found it helpful! Let me know if you have any thoughts or questions. Happy chocolate eating!
