The low FODMAP diet has become increasingly popular for managing digestive issues like IBS, SIBO, IBD, and leaky gut. FODMAPs are short chain carbohydrates that can be poorly absorbed in the small intestine of some people, leading to digestive discomfort. Many people find that reducing high FODMAP foods provides relief from symptoms like gas, bloating, abdominal pain, and changes in bowel habits.
Chocolate is a beloved food for many people, but conventional chocolate bars are high in FODMAPs. The good news is that there are low FODMAP chocolate options available, so people following the diet can still enjoy chocolate in moderation. This article will provide a thorough overview of the low FODMAP chocolate options on the market.
What are FODMAPs?
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. This refers to groups of carbs that may be poorly absorbed. The main kinds of FODMAPs are:
– Fructans – Found in wheat, rye, onions, garlic
– Galacto-oligosaccharides (GOS) – Found in legumes
– Lactose – Found in dairy
– Fructose – Found in honey, apples, pears
– Polyols – Found in stone fruits, artificial sweeteners
Foods that are high in these FODMAP groups are more likely to cause digestive problems in sensitive individuals. The low FODMAP diet works by restricting high FODMAP foods for 4-8 weeks to identify trigger foods. Foods are then systematically reintroduced to tolerance.
Why is chocolate high in FODMAPs?
Traditional chocolate made from cocoa beans contains two main FODMAP culprits:
Fructose – Chocolate naturally contains fructose, which is a FODMAP. Fructose is not well absorbed by some people since its absorption depends on the GLUT5 transporter, which can be impaired in IBS. Even small amounts of fructose from chocolate can trigger symptoms.
Polyols – Conventional chocolate contains the sweetener sorbitol, which is a polyol. Polyols are sugar alcohols that can draw water into the intestine and cause diarrhea.
Additionally, chocolate bars may contain high FODMAP ingredients like honey, wheat-derived ingredients, and high fructose corn syrup.
For these reasons, plain chocolate is classified as high FODMAP at servings of more than 10 grams.
What makes chocolate low FODMAP?
For chocolate to be low FODMAP, it must:
– Contain less than 0.3 grams of fructose per serving
– Be sweetened with low FODMAP sugar alcohols like erythritol or stevia instead of sorbitol
– Not contain honey, HFCS, inulin, or other high FODMAP ingredients
– Be free of wheat, rye, and garlic/onion ingredients if following the diet strictly
Finding chocolate made with low FODMAP compliant ingredients and sweeteners is key. Many conventional chocolate bars contain sweeteners and add-ins that make them unsuitable on the diet.
Low FODMAP chocolate bar brands
Here are some recommended low FODMAP chocolate bar brands:
Alter Eco – Their dark chocolate bars are sweetened with unrefined cane sugar and erythritol. They are also certified gluten-free and organic. Flavor options include Blackout, Burnt Caramel, and Dark Velvet.
ChocoRite – This brand makes dark chocolate bars sweetened with xylitol and stevia. They contain no artificial ingredients. Flavors include Raspberry, Orange, and CrispyMint.
Endangered Species – Select dark chocolate bars from this brand made with cane sugar, cocoa butter, and chocolate liquor are low FODMAP. Avoid their products with hazelnuts.
Equal Exchange – Their classic dark chocolate bars contain no added sugar and test low in fructose. They are sweetened with cocoa and vanilla.
GIGI – These gluten-free and vegan dark chocolate bars are sweetened with rice syrup and stevia. Flavors include Sea Salt & Almonds and Peanut Butter Cup.
Goodnow Farms – Their 85% dark chocolate bar contains only cocoa, cocoa butter, and vanilla. It tests low in fructose.
Green & Black’s – The Organic 85% and 70% dark chocolate bars are low FODMAP at the recommended serving size. They contain cane sugar and cocoa butter.
Lily’s Sweets – This brand makes stevia-sweetened chocolate bars and chips safe for the low FODMAP diet. Their baking chips can be used to make DIY chocolate treats.
Pascha – Their 55% Cacao Organic Dark Chocolate is sweetened with xylitol and safe for the elimination phase. It is also soy-free, gluten-free, and non-GMO.
| Brand | Product | FODMAP Notes |
|---|---|---|
| Alter Eco | Dark chocolate bars | Sweetened with erythritol |
| ChocoRite | Dark chocolate bars | Sweetened with xylitol and stevia |
| Endangered Species | Classic dark chocolate | Contains cane sugar |
| Equal Exchange | Very dark chocolate | No added sugar |
| GIGI | Dark chocolate bars | Sweetened with rice syrup and stevia |
| Goodnow Farms | 85% Cacao Chocolate Bar | Low in fructose |
| Green & Black’s | 70-85% dark chocolate | Cane sugar |
| Lily’s Sweets | Dark chocolate bars | Sweetened with stevia |
| Pascha | 55% Cacao Dark Chocolate | Sweetened with xylitol |
Homemade low FODMAP chocolate
It’s also possible to make homemade low FODMAP chocolate treats using ingredients like cocoa powder, maple syrup or lactose-free milk as sweeteners, and low FODMAP mixins. Some recipe ideas include:
– Chocolate bark made with Lily’s chocolate chips and nuts
– Chocolate truffles with dates or maple syrup and cocoa powder
– Chocolate pudding made with lactose-free milk and cocoa
– Chocolate smoothie with banana, cocoa powder, and lactose-free milk
– Chocolate peanut butter cups with Lily’s chips, peanut butter and maple syrup
When cooking or baking with chocolate at home, be mindful of portion sizes and use a low FODMAP sweetener. Recipes should be limited to less than 0.3 grams of fructose per serving.
Special considerations
Here are some other tips for choosing low FODMAP chocolate:
– Stick to dark chocolate with cacao content of 55% or higher. Milk chocolate is high in lactose.
– Check labels for high FODMAP sweeteners like honey, HFCS, sorbitol, and agave.
– Avoid chocolate with mix-ins that contain whey, garlic, onions or nuts during the elimination phase.
– Limit portion to 10 grams if not using low FODMAP compliant chocolate.
– Be wary of chocolate labeled sugar-free, as this often means sorbitol was used.
– Pure cocoa butter, powder and liquor are low FODMAP.
Those following a gluten-free diet should also check that their chocolate is certified gluten-free, since chocolate products can contain barley malt, wheat starch and other gluten sources.
Reintroducing high FODMAP ingredients like honey or chocolate with regular sugar is recommended after the elimination phase to test individual tolerance.
What about chocolate on the low FODMAP diet?
Many people following the low FODMAP diet can still enjoy chocolate in moderation by choosing products made with low FODMAP sweeteners and ingredients. Sticking to servings of less than 10 grams can help manage fructose and polyol content. Those who are very sensitive may wish to avoid chocolate during the elimination phase or limit to very dark varieties.
Thankfully, there are many delicious low FODMAP chocolate options available from specialty brands that use suitable alternative sweeteners. Additionally, homemade chocolate treats can be tailored to the diet by using lactose-free dairy, cocoa powder, and low FODMAP sweeteners. With some adjustments, chocolate can still have a place in an overall gut-friendly eating pattern.
Conclusion
Chocolate can be a triggering food for some following the low FODMAP diet due to its natural content of fructose and polyols. However, there are many low FODMAP chocolate options available by choosing products made with alternative sweeteners like stevia and erythritol. Brands like Alter Eco, Pascha, Hu and Lily’s make low FODMAP compliant chocolate bars. Homemade chocolate treats can also be modified to suit the diet by using cocoa powder and low FODMAP sweeteners. Those with IBS and digestive issues don’t have to give up chocolate completely. By selecting low FODMAP varieties and watching serving sizes, chocolate can still be enjoyed in moderation by many people on the diet.