Is chocolate low FODMAP?
Yes. Dark chocolate is low FODMAP in a typical portion. Milk and white chocolate contain lactose, so serving size matters more.
Main FODMAP group: Lactose
Chocolate can stay in a low FODMAP diet. Monash University lists dark chocolate as a low FODMAP sweet option in a typical portion.
Milk and white chocolate
Milk and white chocolate are made with milk solids, so they contain lactose. A small amount is often fine, but larger servings add up. Serving size matters, so check the Monash University FODMAP app for tested portions.
Watch out for sugar-free chocolate
“Sugar-free” and “no added sugar” chocolates are often sweetened with polyols such as maltitol, sorbitol or isomalt. Monash lists sugar-free confectionery as high FODMAP. Fillings with honey, dried fruit or cashews can also be high FODMAP.
Hot chocolate
Drinking chocolate mixes often contain milk powder. Make your own with cocoa powder, a little sugar or maple syrup and lactose-free milk.
Low FODMAP swaps
- Dark chocolate instead of milk or white chocolate
- Cocoa powder with lactose-free milk for hot chocolate