Looking for Low FODMAP chocolate?
You’ll be hard pressed to find a dietitian who doesn’t love 🍫 and I for sure LOVE it! One thing I love almost as much as a high quality chocolate treat is finding Low FODMAP friendly products for my clients. have many people come to me when they start on their IBS journey saying that they cut out chocolate ☹️ While it can be a trigger for some, sometimes playing around with the type or portion size does the trick.
Reasons chocolate may be an IBS trigger:
🍬High fat content
With that, here are some things to look out for when choosing a Low FODMAP friendly chocolate:
🍫Go dark: dark chocolate typically does not contain any lactose or dairy. You’ll likely be able to eat a larger portion size.
🍫Speaking of portions: small amounts of milk and white chocolate are considered FODMAP friendly.
🍫Check your labels: be careful with any added ingredients like high fructose corn syrup or fibers (like inulin or chicory root). Low sugar chocolate brands often have sugar alcohols or fibers added as ingredients.
🍫Be kind to yourself: if you think you’re a sugar/chocolate addict, have you thought about why? It’s not a lack of willpower. It’s more likely you’re stuck in the restrict/binge cycle of dieting. If you constantly avoid chocolate because it’s a “bad” food, then go nuts and binge it in large quantities then of course you’re going to feeling a little out of control (and likely aggravate your IBS). Be nice to yourself. Eat a piece of chocolate when you want to and take away the stigma of it being “bad” 🙌🏻
Above are 5 Low FODMAP options I’m excited about right now. To clarify, these have not been tested by Monash. I’ve reviewed their ingredients and did not find any high FODMAP ingredients. Stick to the recommended portion size if you’re in the elimination phase. (My favorite from the list is Justin’s Dark Chocolate Peanut Butter Cups!)
What’s your favorite form of chocolate? Tell me below! Mine is Lindor truffles because they taste amazing and remind me of my Gram