Is chocolate allowed on the low-FODMAP diet? Milk? Dark?
What about white chocolate, or cocoa?
I have the answers for you!
One of the most common questions I get asked from readers is whether a certain item is actually low-FODMAP. They are confused about the accuracy of information, and want to ensure their symptoms are not triggered.
I completely understand this question and concern!
The low-FODMAP diet can be confusing, and overwhelming, especially at first. Plus, to add to this issue, there is a lot of misinformation out there.
Trust that when you are reading my blog, you are reading the latest, doctor-researched information.
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
The FODMAP diet food lists are an ever-evolving project. They are constantly being modified, with new foods being tested and added all the time. Some foods have even changed in their reported FODMAP quantities, by having increases, or decreases made to their suggested portion sizes.
Chocolate, for one, has been updated over the years. Initially, all chocolate was off-limits due to lactose and cocoa.
Now, you can actually enjoy quite a lot of dark chocolate (from a FODMAP standpoint). Bear in mind, that food may trigger symptoms for reasons other than the FODMAP carbohydrates (like sugar, fat, caffeine, etc). You may find that chocolate does not agree with your tummy, even in low-FODMAP amounts.
My Top 10 Favorite Low-FODMAP Chocolate Desserts
The only true way we have to check FODMAP food data is to use one, or both, of the scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need.
Feel free to test your own tolerances and experiment with a variety of foods once your symptoms are stable. Food variety and diversity is necessary for a healthy gut microbiome.
Also see my posts:
- Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: LOW-FODMAP MILK OPTIONS
Now, lets talk about CHOCOLATE.
CHOCOLATE, COCOA, AND THE LOW-FODMAP DIET
Below is based on FODMAP data at time of posting
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
Chocolate is one of my favorite foods. I eat some every single day. Mostly, I prefer dark chocolate, but I also like milk, and white chocolate from time to time.
‘White’ chocolate does not contain cocoa solids, thus it is not a brown color. However, it does contain cocoa butter, therefore is still technically chocolate.
Milk Chocolate:
MONASH FODMAP DATA:
- Low-FODMAP serving size of 20g
- Higher amounts contain lactose
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 30g
- Maximum low-FODMAP serving of 38g
Dark Chocolate:
MONASH FODMAP DATA:
- Low-FODMAP serving size of 30g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 30g
- Maximum low-FODMAP serving of 100g (3.5 oz)
White Chocolate:
MONASH FODMAP DATA:
- Low-FODMAP serving size of 25g
- Higher amounts contain lactose
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 30g
- Maximum low-FODMAP serving of 38g
Dark Chocolate (85% solids):
MONASH FODMAP DATA:
- Low-FODMAP serving size of 20g
FODMAP FRIENDLY DATA:
- Not tested
Drinking Chocolate (23% cocoa):
MONASH FODMAP DATA:
- Low-FODMAP serving size of 20g
- Higher amounts contain lactose
FODMAP FRIENDLY DATA:
- Not tested
Drinking Chocolate (60% cocoa):
MONASH FODMAP DATA:
- Low-FODMAP serving size of 10g
- Higher amounts contain lactose and fructan
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 10g
- Maximum low-FODMAP serving of 100g
Drinking Chocolate (70% cocoa):
MONASH FODMAP DATA:
- Low-FODMAP serving size of 10g
- Higher amounts contain lactose and fructan
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 10g
- Maximum low-FODMAP serving of 100g
Powder, Cocoa (100%):
MONASH FODMAP DATA:
- Low-FODMAP serving of 8g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 5g
- Maximum low-FODMAP serving of 50g
When it comes to purchased chocolate, there are likely variations based on your choice of product. Bear that in mind, and adjust to your tolerances.
If your chocolate contains molasses, high fructose corn syrup, honey, or other additives, the FODMAP content is not reflective of the above notations. Read ingredient labels to ensure you stick to a tummy-friendly option.
Finally, chocolate contains fat, sugar, fiber, and some caffeine. These can be an IBS trigger for some. Our bodies vary, and these limits are only a guideline, until you move toward the personalization FODMAP stage.
Here are some delicious low-FODMAP CHOCOLATE-containing recipes: Or check out my CHOCOLATE PINTEREST BOARD!
- Homemade Low-FODMAP & Vegan White Chocolate & Party Mix/Chex Mix Recipes
- Rich Low-FODMAP Hot Chocolate / Hot Cocoa Recipe; Gluten-free, Vegan
- Low-FODMAP Chocolate Salami Dessert Logs; Gluten-free
- Low-FODMAP Molten Chocolate Lava Cake; Gluten-free
- Low-FODMAP Five Minute Chocolate Mug Cake; Gluten-free, Dairy-free
- Deluxe Low-FODMAP Chocolate Layer Cake or Cupcakes Recipe; Gluten-free, Dairy-free
- Low-FODMAP & Gluten-free Double Chocolate Crinkle Cookies
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Be healthy and happy,
Rachel Pauls, MD
