Is Chocolate Low-FODMAP?

Is Chocolate Low-FODMAP?

Today I will try and answer the all-important question that everyone starting out with the low-FODMAP diet asks:

Is chocolate FODMAP friendly?

I avoided writing about this for a while, simply because the information out there was so contradictory.

Now, however, the MONASH University (leading experts in IBS and the low-FODMAP diet) have released an update on the FODMAP content of chocolate. You can read it here:

Basically, chocolate is technically low-FODMAP and fine in small quantities as long as you aren’t lactose intolerant. Dark chocolate and raw cacao powder are often suggested as low-FODMAP substitutes for those of us who regularly crave the milky stuff.

A ‘small quantity’ in this case is defined as 30 grams or 1 ounce (about 5 squares of a chocolate bar).

The MONASH website also states that people following the low-FODMAP diet should “avoid large serves of chocolate” as it is “high in fat and, when consumed in excess, can affect gut motility and may trigger symptoms”.

In addition, we should also avoid carob chocolate, as carob powder contains a much higher level of oligos (fructans) than cocoa powder.

Here are the guidelines set out by MONASH:

Okay: Dark chocolate – 1 serving = 5 squares or 30g
Medium risk (test): Milk chocolate – 1 serving = 5 squares or 30g (Lactose is the FODMAP)
Medium risk (test): White chocolate – 1 serving = 5 squares or 30g (Lactose is the FODMAP)

So, if you know you are lactose intolerant, it’s best to stay away from milk and white chocolate entirely, but a couple of squares of dark chocolate may not hurt. For less sensitive individuals who don’t have full-blown lactose intolerance, a 30g serving of chocolate should be okay.

*As always, I am not a doctor, dietician or nutrition expert. This blog aims to provide information to help you with your low-FODMAP journey, but if you have any questions or concerns about your health, please see a doctor immediately.

photo credit: el patojo via photopin cc

Comments (6) Write a comment

  1. Pingback: Double Chocolate ‘Skinny Cocoa’ (GF, Low Fodmaps, High Protein) | Catching My Breath

  2. I am trying to change my diet to eat superfoods, and I am unsure which of the products are fodmap friendly, as I am also following the fodmap diet due to IBS. May I eat the following products, and in what quantities?: Raw organic cacao, maca root powder, goji berries, organic coconut blossom sugar, coconut flower, lucuma powder, chia seeds, flax seeds, chaga, mushrooms, gluten-free noodles
    Can I eat products that contain the following ingredients: mesquite, hemp powder, barley grass, ginsing, ashwagandha, hawthorne, taheebo, foti, schizandra, rhodiola, reishi mushrooms, vanilla powder, sea salt, baobab, hemp seed protein, wheat grass, barley grass, maringa leaf, spirulina, white organic mulberries


    • I don’t know about many of these, but cacao, chia, and flax are okay when consumed in reasonable quantities. Sea salt is fine, GF noodles depend on what they are made of. Brown rice and quinoa are fine, buckwheat has moderate levels of FODMAPs. Mushrooms are a definite no (any type) and maca upset my stomach, though it may have been something besides FODMAP that did that because I don’t know its FODMAP rating. Lucuma is one of my favorite fruits, so let me know if you find anything out!


  3. Pingback: Ultimate Grain Free Chocolate Chip Pecan Cookies | Sandra Shields, Health Coach (Sam Eats Her Nutrients)

  4. You should consult your doctor. Those are pretty specific things. Gluten free noodles are ok, but you should start with eating whole foods- low fodmap veggies, fruits and meats. Check your fodmaps list of foods and consult your doctor.


  5. Thank you for this! I have some completely dairy-free, kosher (no corn syrup) chocolate chips that I’ve been worried about eating because cocoa powder is listed as a high-FODMAP food on some websites. I trust Monash, so this is extremely helpful.


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