Dark chocolate isn't just a tasty treat; it's also packed with antioxidants and might be good for your health. But if you're on a low FODMAP diet, you might wonder, "Is dark chocolate low FODMAP?" This article will explore dark chocolate and its FODMAP content.
Understanding FODMAPs
FODMAPs, or short-chain carbohydrates, aren't always absorbed well in the small intestine. This can lead to digestive problems for some people. Some common FODMAPs are found in certain fruits, vegetables, legumes, dairy products, and sweeteners. A low FODMAP diet involves cutting out high-FODMAP foods for a while, then slowly adding them back to see what you can tolerate. This is especially important for managing digestive issues like IBS.
The FODMAP Content in Chocolate
The main FODMAPs in chocolate are lactose and fructans. The amount of FODMAPs differs between white, milk, and dark chocolate:
- White Chocolate: Contains lactose because it has milk.
- Milk Chocolate: Also contains lactose due to the milk.
- Dark Chocolate: Has fructans and sometimes lactose (if milk is added).
Portion Control is Key
When it comes to FODMAPs and chocolate, portion control is key. While all types of chocolate contain FODMAPs, each type has a low FODMAP serving size. Sticking to these serving sizes during the elimination phase of the diet can help prevent discomfort. After you've reintroduced foods, you can eat larger amounts based on what your body can handle.
Here's a guide to low FODMAP serving sizes for chocolate:
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- White chocolate: 25g (about 4 squares)
- Milk chocolate: 20g (about 4 squares)
- Dark chocolate (with milk): 30g (about 5 squares)
- Dark chocolate (without milk): Can be eaten in larger amounts; it only becomes moderate in fructans at 350g.
Remember, these serving sizes are per sitting, not per day. You can enjoy a serving of chocolate every 4 hours.
Benefits of Dark Chocolate
Dark chocolate is a good source of antioxidants, particularly flavonoids. These may help lower inflammation and improve heart health. Also, enjoying a small piece of dark chocolate can provide a sense of satisfaction and pleasure, making it a delightful treat while following dietary restrictions.
Low FODMAP Chocolate Options
If you're on a low FODMAP and dairy-free diet, finding the right chocolate can be a bit tricky. Dairy-free doesn't always mean low FODMAP, as these options often contain high FODMAP fibers or sweeteners.
Here is a list of low FODMAP chocolate you can enjoy whilst on the elimination phase of the low FODMAP diet:
- Freddo
- Dairy Milk Little Bar
- Cadbury mini milk buttons 14.4g bag
- Cadbury mini white buttons 14.4g bag
- Mini milky bar 12g
- Fry’s chocolate cream
- Fry’s Peppermint cream
- Divine Smooth Dark Chocolate with Mint Crisp
- Divine Smooth Dark Chocolate with Raspberries
- Lindt: Dark Sea Salt, Mint Intense, Raspberry Intense
- Moo Free: Original Organic Bar
- Galaxy Vegan: Smooth Original, Smooth Orange and Salted Caramel, Caramelised Hazelnut, Crumbled Cookie
Here are some reputable low FODMAP dark chocolate brands:
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- Lindt Excellence 85% Cocoa
- Alter Eco Deep Dark Sea Salt
- Endangered Species 88% Cocoa
Dairy-Free Chocolate
If you're opting for dairy-free chocolate, it's important to check the ingredient list for high FODMAP ingredients. One common ingredient to watch out for is inulin, a fermentable fiber that can trigger IBS symptoms. Avoid products containing inulin during the elimination phase of the low FODMAP diet.
Ingredients to Watch Out For
When choosing chocolate, be aware of other high FODMAP ingredients like:
- Inulin
- Sweeteners like sorbitol, mannitol, and maltitol
- Sugars like honey, high fructose corn syrup, and agave syrup
- Carob
- Dried fruits like sultanas and raisins
- Added Lactose
- Nuts like cashew nuts
Some of these ingredients have low FODMAP servings, so you might still be able to enjoy the chocolate if they're present in small amounts.
Fody's Snack Bars
Fody's Dark Chocolate Nuts & Sea Salt Snack Bars are a great option. They are gluten-free, dairy-free, and free of artificial ingredients.
Ingredients: ALMONDS, PEANUTS, BROWN RICE SYRUP, WALNUTS, DARK CHOCOLATE (COCOA LIQUOR, SUGAR, COCOA BUTTER, SUNFLOWER LECITHIN, VANILLA EXTRACT), GLYCERIN, WHOLE GRAIN CRISP BROWN RICE, MAPLE SYRUP, ACACIA GUM, PEANUT EXTRACT, SEA SALT, CASHEWS, SOY LECITHIN, MIXED TOCOPHEROLS, ROSEMARY EXTRACT.
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Contains: Peanuts, Almonds, Walnuts, Cashews, Soy. Made in a facility that also uses: Milk, Tree Nuts, Sesame, Eggs, Coconut. May contain nut shell fragments.
Chocolate and Gut Health
Chocolate contains compounds called polyphenols and flavonoids, and cocoa is a prebiotic. Prebiotics can help the good bacteria in your gut grow. However, chocolate can also be a source of fat, caffeine, and lactose, which may increase IBS symptoms.
Other Tips for Enjoying Chocolate on a Low FODMAP Diet
- Avoid large serves of chocolate: Even if you are not intolerant to lactose. Chocolate is very high in fat, which when consumed in excess can affect gut motility and may trigger IBS symptoms.
- Be wary of chocolate alternatives made from carob: Carob powder is very high in oligos (fructans), and much higher than cocoa powder.
- Choose plain chocolate eggs over those with fillings: Easter egg fillings are typically very high in sugar and calories and may also contain high FODMAP ingredients.
- Enjoy dark chocolate in moderation: It is crucial for managing digestive issues like IBS. Dark chocolate with lower FODMAP levels can be beneficial.
Low FODMAP Candy
When eating candy and pre-packaged sweets, be aware of high-FODMAP additives and their proportions in the final product. Try not to overindulge, as sugar and syrups (even the low-FODMAP variety) can be hard on people with IBS to digest and lead to GI upset. Also, some food dyes, artificial flavors, gums, and preservatives may cause digestive irritation.
Ingredients to watch out for include:
- Lactose, whey, or milk ingredients (small amounts may be okay depending on your tolerance)
- Wheat, starch, malt, or barley ingredients (small amounts may be okay depending on your tolerance)
The average snack size candy packets are between 13-18 grams, but variations exist, so verify your candy size when consuming your product.