Almost everyone likes chocolate. There’s many different possible explanations as to why people like chocolate so much, and why some people seem to crave it. However, for some, what it essentially boils down to is that it tastes good. One of the most common questions asked among IBS sufferers with a sweet tooth is: what chocolate is considered low FODMAP chocolate?
The answer depends on what way you like to eat your chocolate.
Solid Chocolate Bars
A low FODMAP chocolate serving is considered to be about five squares of a bar of chocolate, or 30 grams, as per the MONASH University FODMAP guidelines. A single serve of Dark Chocolate is considered to be a low FODMAP candy bar and is acceptable. A single serve of Milk Chocolate is medium FODMAP, but a half serve of 15 grams is low FODMAP. This is roughly the size of a ‘fun-size’ chocolate bar. White chocolate is rated the same as milk chocolate, so a single serving is high FODMAP, but a half serving is low FODMAP.
Chocolate biscuits are a lovely snack but which ones would be suitable for you to have as a mid morning, or mid afternoon snack? It does depend on how exactly they’ve been made, but as a general rule, many of them would be considered as a high FODMAP chocolate treat. A serving of a biscuit with a cream filling and chocolate coating is two biscuits, and this counts as a medium FODMAP chocolate snack. A half serve of one biscuit is low FODMAP. A single serving of chocolate chip cookies is two biscuits, and is high FODMAP. A moderate serving of one and a half cookies is medium FODMAP, and a half serving of one cookie is low FODMAP.
When you make chocolate drinks you have to consider the powder you use, as well as the milk, milk alternative, or water that you mix it with. Drinking chocolate powder comes in different percentages of cocoa, but all of them (23%, 60%, and 70%) are low FODMAP in single serves of two heaped teaspoons. Three heaped tablespoons of malted chocolate beverage based is considered a medium FODMAP chocolate serving, however a half serving of one and a half teaspoons is low FODMAP.
Low FODMAP Chocolate Pudding
Chocolate pudding is a quick and easy low FODMAP chocolate dessert that guests of all ages will love. This recipe makes four individual puddings.
70g of good quality dark chocolate
2 tablespoons caster sugar
4 tablespoon of corn flour
750ml low FODMAP milk (Soy protein, lactose free, almond, or hemp)
1 tablespoon unsweetened cocoa powder
Quarter teaspoon finely ground instant coffee
1/8 teaspoon ground cinnamon
40g crushed frozen raspberries
120g fresh banana
10g of grated good quality dark chocolate
- Roughly chop 70g dark chocolate, and put in a cup with 60ml low FODMAP milk. Microwave on high for 20 seconds, then stir. Repeat this in 10 second bursts until chocolate has melted.
- In a large microwave safe bowl, mix the sugar, cocoa powder, coffee, cinnamon and ground cinnamon. Add 250ml milk and whisk until smooth.
- Whisk in the remaining milk, and the melted chocolate.
- Cook on high for two minutes, and whisk. Repeat in one minute bursts. Make sure to whisk each time. After 6 to 8 minutes, the pudding should coat the back of a spoon without running off.
- Cool for two to three minutes.
- Whisk before serving to remove lumps.
- Divide between four cups, or small ramekins.
- Serve with crushed raspberries, fresh banana, and grated chocolate.
If you’re using soy milk for this recipe, make sure that you use soy protein milk. You should also check the chocolate to make sure that it doesn’t contain inulin, honey, sorbitol, corn syrup, or any other ingredients commonly found in high FODMAP chocolate. You can make this gluten free by using a gluten free corn flour.