• Home
  • Free Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Vegetarian Options
    • Baking
    • Side Dishes
    • Dessert
  • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
  • Club Plans & Prices
  • About
    • Alana's Story
    • Our Team
    • Nutrition Panels
    • Dietitian Reviewed
    • Media
    • Contact
  • Shop
  • Sign Up Login
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Low FODMAP Blog
  • Getting Started
  • Elimination
  • Living
  • Nutrition
  • Reintroduction
  • Travel
  • Food
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

What Chocolate is Low FODMAP? (Update)

Last updated on Sep 24th, 2016 Authored by Alana Scott     Reviewed by Kate Watson (RD)
What Chocolate is Low FODMAP?

It is almost Easter, so I thought it was time to do a low FODMAP chocolate update so you can safely indulge in chocolate! I am a chocolate addict and chocolate plays a pivotal part in my Easter celebrations, but if I’m not careful these chocolaty treats can give me gastrointestinal issues.

What chocolate is low FODMAP?

According to research conducted by Monash University different chocolate types contain varying levels of lactose, which is a high FODMAP sugar (disaccharide)  (1).

Small 15g serves of white chocolate or milk chocolate are low FODMAP. However, the research shows that one standard serving (5 pieces or 30g) of white chocolate or milk chocolate contains moderate levels of lactose  (1). This means that consuming one 30g serve of these chocolate types could trigger irritable bowel syndrome (IBS) symptoms in some people, especially if you have consumed other moderate or high FODMAP foods in the same time period.

Carob chocolate could also be problematic, as only small 6g serves of carob powder are low FODMAP, and it becomes high FODMAP for oligosaccharides (fructans) in 10g serves (1).

The good news is that one serving (5 pieces or 30g) of dark chocolate is low FODMAP and can be enjoyed during the strict low FODMAP phase (1). Limit large serves of 90g as these can contain moderate amounts of lactose (1).

Is soy lecithin in chocolate a FODMAP issue?

Soy products create a lot of confusion on the low FODMAP diet. It is important to note that soy lecithin that is found in chocolate is considered low FODMAP (3). Soy lecithin is made from a mixture of phospholipids and oil (4), neither of which are believed to contain FODMAPs.  Soy lecithin is used as an emulsifier, which means it makes oil and water mix together (4).

In chocolate the soy lecithin helps keep the cocoa butter (fat) portion stable, so it doesn’t separate from the moisture, cocoa solids and dairy (in the case of milk chocolate) that make up the rest of the chocolate (4). So don’t worry when you see soy lecithin listed in your chocolate ingredient list.

What to look for when choosing chocolate:

  • If you want a larger serve look for dark chocolate, as it contains small amounts or no milk ingredients, which reduces the amount of lactose you consume
  • Avoid chocolates that contain inulin as this is a high FODMAP ingredient
  • Check what sweeteners are used in the product and watch out for high FODMAP sweeteners like high fructose corn syrup, honey, agave syrup, or sugar alcohols

Save

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

  • Consider avoiding chocolate that contains dried fruit as this could increase your overall FODMAP load
  • Don’t panic when you see soy lecithin listed in the ingredients as this ingredient is considered low FODMAP

Just before you gorge yourself on huge amounts of dark chocolate, it is important to note that any chocolate is high in saturated fat, which means when you overindulge it can affect gut motility and trigger IBS symptoms (2).

When indulging in chocolate this Easter choose dark chocolate if you want a larger serve, enjoy small serves of milk or white chocolate, and avoid chocolate that contains high FODMAP ingredients.

Happy holidays!

Low FODMAP Chocolate Easter Infographic

Save

Save

Save

Save

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Monash University App. Food Guide & Infomation Section. The Monash University Low FODMAP Diet App. 2016: Version 2.0.1(315). Date retrieved: 2016-09-11. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.  (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

2. Monash University. Easter special: What is the FODMAP content of chocolate?. Monash University. 2014-04-08. Retrieved from: http://www.med.monash.edu.au/cecs/gastro/fodmap/diet-updates/chocolate.html. Retrieved on: 2015-03-10. (Archived by WebCite® at http://www.webcitation.org/6WvqUIPcm)

3. Catsos, P. FODMAPs and Soy: Why So Confusing?. IBS Free At Last. 2014-05-18. Retrieved from:http://www.ibsfree.net/news/2014/5/18/fodmaps-and-soy-why-so-confusing. Retrieved on: 2016-09-23. (Archived by WebCite® at http://www.webcitation.org/6kjx2wegN)

4. Greene, A. Soy Lecithin: Why Is It In Everything?. HuffPost Taste. 2013-03-18. Retrieve from:http://www.huffingtonpost.com/amanda-greene/soy-lecithin-why-is-it-in_b_2891780.html. Retrieved on: 2015-03-29. (Archived by WebCite® at http://www.webcitation.org/6XOxJ40WA)

< PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux
  • 4 Low Fodmap USA Products That Can Help Change Your Life

Join Us On Instagram

alittlebityummy

763 13,138

Alana Scott

alittlebityummy

View

Jan 10

Open
Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

#glutenfree #nutfree #lowfodmap #broccoli #cheese #fritters #easymeal #coeliac #glutenfreelife #lowfodmapdiet #fodmap #glutenfreerecipe #foodblogger #inmykitchen

alittlebityummy

View

Jan 2

Open
Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

alittlebityummy

View

Jan 1

Open
Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

alittlebityummy

View

Dec 28

Open
🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
.
.
#giveaway #lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmap #happygut #fodmapfriendly #foodintolerances #ibsdiet #bloating #cookbook #glutenfreeanddairyfree #glutenfreelife #nutrition

alittlebityummy

View

Dec 24

Open
Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

.
#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself

alittlebityummy

View

Dec 23

Open
Who's making stuffing for Christmas? I am an absolute fan of stuffing that's crunchy on the outside but fluffy on the inside.

This my friends is my 'go-to' recipe as I can prep it the day before and then just cook it for a few minutes on Christmas Day. It's also really easy to make low FODMAP, gluten free and dairy free to suit the needs of you and your guests.

Get the recipe from alittlebityymmy.com or follow my profile link.

Also if you have any leftover stuffing then try pan frying it and adding a side of eggs, bacon and spinach for an epic breakfast 🙌

What sides are you making for Christmas?
.
#christmas #stuffing #christmasstuffing #glutenfreestuffing #lowfodmaprecipe #fodmap #coeliac #foodintolerances #ibsdiet #glutenfree #fodmapfriendly #foodphotographer #foodblogger #lowfodmap
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Carrot And Fennel Soup

Low FODMAP Carrot & Fennel Soup

Dinner, Lunch, Vegetarian Options
Low FODMAP Maple Mustard Sauce

Low FODMAP Mustard Maple Sauce

Condiments, Vegetarian Options
Low FODMAP Salted Caramel Pumpkin Seeds

Low FODMAP Salted Caramel Pumpkin Seeds

Dessert, Snacks, Vegetarian Options
New-Low-FODMAP-Lemony-Lemon-Cake

Low FODMAP Lemony Lemon Cake

Baking, Dessert, Snacks, Vegetarian Options

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
This site uses cookies: Find out more.