Low FODMAP Chocolate

Chocolate & Irritable Bowel Syndrome

Low FODMAP Chocolate

As I write this I’m staring across from a room of boxed chocolate Easter eggs; milk ones, dark chocolate ones and even spiced chill chocolate ones, and as I pan over to the other side of the room, there sits my fiance, contently grinning, plotting which movie to watch with which egg. I’m not jealeous because of the quantity of eggs he has, instead jealous of his ability to digest that much chocolate with no ill effects.

Easter eggBecause I have pretty bad IBS and reoccurring SIBO, I vowed to quit sugar for life (apart from low FODMAP fruit). I have to say it was the best choice (diet wise) I have made. Although for this little festivity I will treat myself to a little sugar free dark chocolate, a glass of red wine and an old movie (it’s the little things in life). These routine moments are what keep me on track following a strict diet.

Right now I’m getting many questions from my readers (you lovely people) asking about chocolate and I wanted to compile them into a post for your reading pleasure:

What chocolate is safe while following a low FODMAP diet?

When following a low FODMAP diet you have to learn quickly the art of reading nutritional labels and seeking out triggerous ingredients. Your key to buying chocolate is to look for a high percentage of cocao with low refined sugar/lactose content. Look for chocolate 70% and over to stay safe.

If it’s Dark Chocolate, does that mean I can eat as much as I want with no side effects?

NO! Below is a list of serving guidelines to stay within the boundaries of tummy safety:

(GREEN) Dark chocolate. 1 serve = 5 squares or 30g

(AMBER): Milk chocolate. 1 serve = 5 squares or 30 g – Lactose is the FODMAP

(AMBER/RED): White chocolate. 1 serve = 5 squares or 30 g – Lactose is the FODMAP

What are some of the safest brands for IBS sufferers?

Pascha are amazing! If your looking to blow the bank then this is the one for you. They pride themselves on being allergen free and using high quality ingredients:

  • Gluten Free
  • Wheat Free
  • Nut Free
  • Dairy Free
  • Egg Free
  • Soy Free

Green & Blacks 85% Dark chocolate offers quality and simplicity. They use raw ingredients and unrefined sugar.

Moo Free Chocolates This is a quirky little brand from the UK. They are completely:

  • Dairy Free
  • Gluten Free
  • Wheat free
  • Vegan friendly
  • Lactose Free

Zotter is a Dutch chocolate company with quite a sinister brand image, but their chocolate offers something for everyone. From vegan to Lactose intolerance.

So treat yourself but remember…everything in moderation. Also if you have any questions regarding chocolate and IBS please post your question below.






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2 Responses to Chocolate & Irritable Bowel Syndrome

  1. Alice October 8, 2017 at 9:20 pm #


    Zotter is in fact an Austrian company and as far as I’m aware has a brilliant brand image as they use fair trade cocoa only from their own farms around the world. Maybe you would like to read into this a little more and then correct this information?

    Best regards,


    • kate4health October 14, 2017 at 1:13 pm #

      Hi Alice,

      Thank you I’ll look into this and update it :)

      Thanks Kate

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