Is Chocolate Low FODMAP? (How To Know!)

Is Chocolate Low FODMAP

Have you ever asked yourself if Chocolate Low FODMAP? Well, you are at the perfect place to find the answer to such a question.

If you’re on the FODMAP diet, you’re probably more than familiar with intestinal distress.

With dessert cravings, you want to be safe when it comes to your stomach, so you may be asking yourself, “Is chocolate low FODMAP?”

Yes, As per Monash University researchers, chocolate is only low FODMAP in the correct portions. If you’re on a low FODMAP diet, you can consume 0.5-3 ounces of dark chocolate, 0.5 ounces of milk/white chocolate, 2-4 teaspoons of cocoa powder, or less than 3 ounces of drinking chocolate that contains 23%-60% cocoa in one daily serving.

This article will dive into how chocolate fits into a low FODMAP diet, how too much chocolate would affect this diet, and alternatives to chocolate for low FODMAP desserts.

Chocolate and a Low FODMAP Diet

FODMAPs are short-chain carbohydrates found in many food options. For a healthy digestive system, these carbs don’t produce any issues; however, for those with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), FODMAPs may be a disaster waiting to happen.

Not all FODMAPs are bad for the gut but, as with anything, too much can quickly become a bad thing. In this case, FODMAPs can cause bloating, gas, stomach pain, cramping, diarrhea, and constipation.

FODMAP diets themselves are supposed to be used temporarily to find out which foods cause your body the most distress. Since FODMAPs are found in everything from wheat to dairy, it’s important not to be on this diet for too long or you could risk a nutritional deficit.

Since dairy is one of the foods with the highest FODMAP concentrations, certain chocolates can find themselves on the “don’t eat” list for FODMAP diets.

To alleviate this, eating dark chocolate instead of milk or white chocolate is a good first step, but portion control rises above all else.

Read Also: Is Dark Chocolate Low Fodmap (IBS, Lindt, Hershey, Dove, Cocoa Powder)

Adding Chocolate to a Low FODMAP Diet

If you’re on a low FODMAP diet but can’t stop thinking about your favorite dessert, you may be able to add some chocolate to your daily routine without worry.

Before you do this, it’s important to note the differences in how you feel before and after you eat chocolate. If you’ve noticed an immediate improvement by cutting chocolate out of your diet in the past, then it may not be the smartest move to try to reincorporate it – even in smaller portions.

If you removed chocolate from your diet before and didn’t notice a big change, then you may be able to reincorporate smaller portions without irritating your digestive tract.

To reincorporate chocolate into your low FODMAP diet, focus on portion control. Start out consuming only one of the following during one day:

  • 0.5-3 ounces of dark chocolate
  • 0.5 ounces of milk/white chocolate
  • 2-4 teaspoons of cocoa powder
  • less than 3 ounces of drinking chocolate that contains 23%-60% cocoa

If the addition sits well with your stomach during the following 24 hours, you may be in the clear. This means you can eat that same portion only once per day if desired.

The Research on Chocolate FODMAPs

These portion sizes were analyzed and determined by a group of researchers at Monash University. This group realized that information online about FODMAPs was diverse and conflicting, so they set out to test hundreds of foods in the lab for their true FODMAP content.

Using a traffic light system, they came up with an app that shows which and how many FODMAPs are included in the most common food items.

Adding Too Much Chocolate to a Low FODMAP Diet

Unfortunately, controlling IBS and SIBO involves a lot of trial and error, and your body’s reaction is independent of research.

One person’s bodily reaction to a small portion of dark chocolate may be completely different from another’s.

When incorporating a new food into your diet – especially if that food is known to contain FODMAPs – do so under the guidance of your general physician. Your doctor will have the best knowledge about your medical condition and how you should proceed.

If you add too much chocolate to a low FODMAP diet, especially if you haven’t eaten chocolate in a long time, you risk feeling intense IBS or SIBO symptoms.

This means your stomach and intestinal tract could be upset and affect you for hours or even a day or two at a time.

Alternative Sweet, Low FODMAP Options

If you’d like to combine chocolate with other sweet, low FODMAP desserts, options abound. You can find plenty of low FODMAP recipes for cookies, biscotti, cakes, and macaroons.

You can also opt for lemon bars, paleo turtle brownies, vegan fruit pop tarts, and more.  Remember, portions count, so always start small when introducing a new recipe to your diet.

Read Also: Are Tocopherols Low Fodmap (Alpha Tocopherol – The Truth!)

When to Use a Low FODMAP Diet

Perhaps you haven’t yet taken the plunge into a low FODMAP diet. This type of diet isn’t for everyone. As mentioned, it’s usually recommended for those with IBS or SIBO. This recommendation should first come from your primary physician.

Your doctor will explain the process of eliminating certain foods from your diet to see if there are any positive effects. Dropping all low FODMAP items from your diet at once won’t be of help – this is neither sustainable nor useful for identifying the triggers of your digestive issues.

By working with your doctor, you can come up with a clear structure for eliminating certain FODMAP foods at a time, allowing you to gain clarity and knowledge about what your body can and cannot stand.

Final Thoughts

If you’re on a low FODMAP diet, you should be testing out the effects of eliminating certain foods from your day.

Through low FODMAP diets, many people with IBS or SIBO learn how much and which foods are best to keep them feeling healthy and well.

Just because you are on a low FODMAP diet doesn’t mean you have to cut out everything delicious – you can still enjoy chocolate in the correct portion sizes.

Be sure to test this out on one occasion to see how your body reacts before adding chocolate to your daily routine.

Even on a low FODMAP diet, there is plenty of delicious food to go around! 

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Lindsey graduated with an MBA in 2009. Since then, Lindsey has worked in the retail and consumer service industry as a manager, advisor, and marketer. Lindsey is also the head writer and Co-founder of Lindsey is based in Morgantown, West Virginia.

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