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

Have you ever asked yourself or your friend if dark chocolate like Lindt, Dove or Hershey are low Fodmap? Well, you are at the perfect place to find the answer to such a question.

The Low FODMAP diet is one of very specific restrictions and rules to follow.

In order to treat the symptoms of IBS, this diet only allows followers to consume certain types of food and beverages, and it usually excludes dairy, gluten, high-fructose fruits, garlic, and onions.

But where exactly do sweets fall on the Low FODMAP menu? Chocolate is one of the most common ingredients in candy and dessert items, and dark chocolate is a big favorite among those with a sweet tooth.

So, is dark chocolate low Fodmap? Yes, dark chocolate is an acceptable Low FODMAP diet food when eaten in moderation (portions of no more than about five squares). In fact, around 0.5-3 ounces of dark chocolate is still Low FODMAP, and dark chocolate can even have certain health benefits.

In this article, we’ll explore the Low FODMAP diet and how it works.

We’ll also look at what dark chocolate consists of and how it gets classified as a Low FODMAP food.

Table of Contents

What Does Low FODMAP Mean?

Before understanding what makes dark chocolate a Low FODMAP food, let’s dive into the basics of the Low FODMAP diet.

The Low FODMAP diet is for treating the symptoms of IBS and SIBO – two gastrointestinal issues that cause symptoms like nausea, constipation, diarrhea, and more when you eat certain foods.

FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols”, which are basically different groups of carbohydrates commonly found in foods that upset the stomach.

One of the reasons that this diet can be so complicated and strict is that these carbohydrates that you want to avoid show up in the majority of foods you find at the grocery store.

When someone with a sensitive system consumes food or beverages that get restricted in the Low FODMAP diet, it can trigger a slew of gut irritations.

Following this diet usually involves working with a dietician to figure out foods you can tolerate and those you can’t. You do this by removing foods one by one from your diet, then reintroducing them to see which symptoms show up.

Dark Chocolate (Lindt, Hershey) and Low FODMAP

We already established that dark chocolate like Lindt and Hershey are suitable for a Low FODMAP diet in most cases, as long as you eat within the suggested portions.

But what exactly is dark chocolate made of that makes it okay to eat, even with irritable bowels?

Dark chocolate typically consists of the following basic ingredients:

Sugar
Vanilla
Cacao powder or cocoa mass
Lecithin

However, in some cases, especially when the chocolate isn’t 100% dark chocolate, you’ll find dairy as one of the ingredients.

And since most dairy doesn’t fit into the Low FODMAP diet, it soon becomes clear why you really need to keep your dark chocolate intake to a small amount.

For dark chocolate that doesn’t contain dairy, you’re safe to eat a slightly larger portion (about 10 g more) than you would with, say, an 80% dark chocolate product.

The better the quality of your dark chocolate, the higher the percentage will likely be.

Really, all of the ingredients in dark chocolate are Low FODMAP, including cacao powder and sugar. This is why dark chocolate is one of the sweets you can include in your list of tolerated foods.

Are All Foods with Dark Chocolate Low FODMAP?

Although dark chocolate itself is Low FODMAP, you still need to be wary of selecting food and beverages that contain dark chocolate.

You’ll still need to read the ingredients of your food to make sure that they’re all Low FODMAP-friendly.

For example, a dark chocolate cake may seem suited to your diet because of the dark chocolate, but you need to consider two factors:

How much dark chocolate is in the cake, and what portion size will you take?
Are the other ingredients in the cake Low FODMAP? (many times, cake contains dairy and certain sweeteners that are not Low FODMAP)

Not all foods containing dark chocolate are completely Low FODMAP, so be sure to consult the ingredients and nutrient label on your store-bought food.

Health Benefits of Dark Chocolate

Although dark chocolate itself is Low FODMAP, you still need to be wary of selecting food and beverages that contain dark chocolate.

You’ll still need to read the ingredients of your food to make sure that they’re all Low FODMAP-friendly.

Chocolate on its own can have a positive effect on cardiovascular health due to flavanols in cocoa powder.

Flavanols assist the body in preventing clots, lowering blood pressure, making improvements to blood flow, and other benefits.

Other key health benefits of chocolate include the fact that it can reverse the issue of insulin resistance and help with high blood cholesterol.

Further, chocolate can even be good for gut health, if eaten in moderation. This is good news for those with IBS and other stomach sensitivities since chocolate acts as a prebiotic in some cases.

This means that chocolate can help to improve healthy gut bacteria and improve digestion.

Is Dairy Free Chocolate Low Fodmap

Yes, dairy free chocolate is low fodmap. You can eat milk chocolate on the low FODMAP diet!

Is Semi Sweet Chocolate Low fodmap

Yes, semi sweet chocolate is low Fodmap. However, as with so many ingredients, it comes down to serving size.

Is Dove Dark Chocolate Low Fodmap

Yes, Dove dark chocolate is low Fodmap.

Is Vegan Chocolate Low Fodmap

Yes, vegan dark chocolate is low Fodmap. However, as with so many ingredients, it comes down to serving size.

Conclusion

Dark chocolate is acceptable for Low FODMAP diets, as long as you don’t consume more than about three ounces of it in a serving. Some dark chocolate may contain dairy, which is usually not Low FODMAP, so you should always consult the ingredients label to be sure.

Further, beyond being Low FODMAP, dark chocolate also has certain health benefits related to gut health, cardiovascular issues, insulin, and more.

Talk to your dietician to determine whether this Low FODMAP food can fit into your personal Low FODMAP diet for IBS.

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