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Can you enjoy chocolate in IBS and the low FODMAP diet?

by Bethany Willson Specialist Dietitian BSc Hons Leave a Comment

If you have IBS, you may be able to enjoy chocolate – even if on the low FODMAP diet.

This post will highlight how you can enjoy chocolate with IBS, alongside what ingredients you should be aware of. We will discuss the FODMAP content of chocolate and what portion sizes are within low FODMAP levels.

chocolate fodmap

Table of Contents

  • What are the benefits of chocolate on gut health? 
  • Could chocolate trigger your IBS symptoms? 
    • Fat
    • Caffeine 
    • Lactose 
  • Is chocolate low FODMAP? 
  • Low FODMAP chocolate brands 
  • Added High FODMAP ingredients in chocolate
  • Chocolate substitute in IBS 
  • Summary 

What are the benefits of chocolate on gut health? 

Chocolate may provide some benefit to our gut! Chocolate contains compounds called polyphenols and flavonoids. These compounds exhibit anti-inflammatory effects in the gut and interact with gut bacteria (1). 

Cocoa is a prebiotic. A prebiotic can feed our good gut bacteria, helping their growth (1). IBS symptoms could be minimised by increasing our good bacteria in the gut is  (2). 

Could chocolate trigger your IBS symptoms? 

Contrary to this, chocolate can be a source of fat, caffeine and lactose. All of these may be IBS triggers, depending on the individual.

Fat

Fat may increase IBS symptoms, although the evidence for this is limited.  

However, one study showed that people with IBS reported discomfort and pain following a high-fat meal, whereas those without IBS did not (3, ). This may be due to high-fat foods slowing down the movement of gas through the gut, more so in people with IBS (9). 

High fat foods could also increase sensitivity in the gut, so symptoms such as bloating and gas are more prominent in IBS (4). 

Caffeine 

The caffeine found in chocolate comes from cocoa beans. The amount of caffeine in a standard 45g Cadbury bar is around 9mg, around the equivalent of 1 cup of tea (5). 9mg is not considered to be high, but it could add up if you are consuming other caffeine-containing foods. 

We have written a full guide to caffeine in our other post here.

Lactose 

Milk and white chocolate contain less caffeine. As a result, they do contain more of the FODMAP, lactose. If you are sensitive to lactose, you need to limit these types of chocolate to 30g to avoid symptoms (6).

If you think you may have lactose intolerance, please check out this full guide on lactose.

Is chocolate low FODMAP? 

As discussed above, the most common FODMAP found in chocolate is lactose (7). 

However, it is essential to remember that you don’t need to 100% exclude FODMAPs. It is recommended that FODMAPs are reduced.

Below are portion sizes of chocolate that are classed as low FODMAP (7, 8):

  • 20g milk chocolate (4 squares)
  • 25g white chocolate (4 squares)
  • 30g dark chocolate (5 squares or half a small bar)

Milk chocolate has a lower portion size as it has the highest lactose content.

Low FODMAP chocolate brands 

There are not many chocolate brands that are certified as low FODMAP.

Choosing darker chocolate with a higher cacao percentage of 70% and above or opting for vegan chocolate will help, as they will have less of the FODMAP lactose.

Below is a list of options that can help you with this:

  • ACAZEN Fine Organic Milk Chocolate (certified low FODMAP by Monash)
  • Lindt: Dark Sea Salt, Mint intense, raspberry intense
  • Green & Black’s: mint and dark ginger chocolate
  • Vegan Galaxy: Smooth Orange, Caramel and Sea Salt, Caramelised Hazelnut
  • Moo free (UK)
  • Cadbury Bournville cocoa

Added High FODMAP ingredients in chocolate

You can stick within the recommended portion sizes of plain chocolate bars that have limited added ingredients. This is the most reassuring way to know that it is low FODMAP. 

You may want to mix it up by choosing other types of chocolate. If choosing other chocolates, remember to look for other added ingredients that increase the FODMAP content.

Examples of ingredients that increase the FODMAP content of chocolate include: 

  • Sweeteners: sugar alcohols including sorbitol and mannitol 
  • Dried fruits
  • Inulin or chicory root
  • Sugars; honey, high fructose corn syrup, agave syrup
  • Chocolate containing a high carob content may contain more fructan (a FODMAP). But this has not yet been tested in a chocolate bar.

Chocolate substitute in IBS 

If instead you are looking for something sweet and more than a piece of chocolate, our post on low FODMAP desserts may hit the spot.

Alternatively, below are brands that offer low FODMAP sweet treats:

  • BelliWelli 
  • FODY 
  • SchΓ€r 

Summary 

Chocolate can usually be enjoyed in IBS. 

As discussed, you may be sensitive to specific ingredients in chocolate. However, sticking within particular portion sizes can prevent symptoms. This will depend on your sensitivity to these ingredients, and working with a Registered Dietitian will help you work this out.

Written by Camilla Donaldson (BSc Hons) student dietitian and edited by Beth Willson BSc Hons RD Surgical Dietitian

Bethany Willson Specialist Dietitian BSc Hons

Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.

Filed Under: Low FODMAP diet

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I would love to know - how does your work impact y I would love to know - how does your work impact your gut health?πŸ‘‡πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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πŸ˜₯ We spend a lot our lives at work and if you have IBS, this routine can be quite stressful. You may feel frustrated at the difficulties you face trying to thrive in the workplace and you may lack energy to achieve your absolute best. ​​​​​​​​
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😊  Instead of accepting that work needs be this anxiety triggering thing in your life - adopt the Take Control approach of making small, sustainable changes over time like 10 minutes of meditation per day or going for a walk in your lunch break. Small changes over time add up to = big results!​​​​​​​​
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😬 Do you have a food intolerance? Comment below 😬 Do you have a food intolerance? Comment below.

😳 Despite the multiple tests out there claiming to diagnose food intolerances, you can't actually test for an intolerance πŸ˜…. This means many people are wasting πŸ’°πŸ’° and following restrictive diets unnecessarily.

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😊️ Instead of going through this alone, adopt the Take Control approach of community..​this could look like taking a step to reach out to a loved one that will you trust or joining an online group of other people with IBS who 'get it'. Doing this will make you feel seen when your IBS takes you for a ride. 
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πŸ₯³ Fed up of trying everything you can but nothing​​​​​​​​​​​​​​​​ seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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πŸ™ The Mediterranean diet is the best diet for overall health and wellness. BUT you don't have to make huge changes to your current diet. This is pretty unsustainable and not needed. Instead, just make small swaps.

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Having IBS can really take a toll on your mental​​​​​​​​​​​​​​​​
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The good news is that there are multiple treatments​​​​​​​​​​​​​​​​
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For anyone struggling out there with either gastrointestinal symptoms or psychological symptoms check in with a health professional. Whether it be your regular psychologist, dietitian or doctor, there is support available for you. ​​​​​​​​​​​​​​​​
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πŸ™Œ In the Take Control Approach 2.0 focuses on research proven advice around the 4 pillars of IBS management - sleep, movement, nutrition and diet. By following research based advice that you can trust, you can start to see improvements and feel like you again. ​​​​​​​​
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πŸ§…πŸΉπŸŽ Whilst this article points out 10 common IBS triggers, it's important to note that everyone will have different tolerance levels and there is no 1 cookie cutter diet for people with IBS.

πŸ™ To find out your intolerances it is important to work through the low FODMAP process which will give you specific answers.

πŸ‘€ Read the full article https://www.cosmopolitan.com/uk/body/diet-nutrition/a13057878/foods-to-avoid-ibs/

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πŸ‘‰Anyone else feel like they just can't catch a break from IBS for just one minute? IBS is a debilitating condition that can impact so many aspects of your life, the big and the small things - they can all be a struggle when you have IBS!​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
πŸ‘ But what if you could fully understand your IBS so you were able to identify your triggers AND improve your gut health so it was less sensitive? This would allow you to get on with tasks big or small without feeling overwhelmed. The Take Control 2.0 approach allows you to look at all aspects of your life to give you back control of your life!​​​​​​​​
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πŸŽ‰ πŸŽ‰ I am giving away a FREE IBS morning routine guide which you can download via the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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Can you add anymore? Comment belowπŸ‘‡ ​​​​​​​​​​​​​​​​
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πŸ˜ͺ When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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🀩 Life should not have to be this challenging! ​​​​​​​​Using the Take Control 2.0 approach can allow you to discover foods and drinks which you can tolerate to improve your fibre intake - which is so important for gut health!​​​​​​​​
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πŸ₯³ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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πŸ™‹πŸΌβ€β™€οΈ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

πŸ’© Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

βœ… Swap your white carbs to brown
βœ… Add 2 portions of fish per week - one should be oily like mackerel or salmon
βœ… Eat the rainbow with fruit and veg
βœ… Snack on nuts
βœ… Switch your oil to olive oil

πŸ’©πŸ’© What could you do this week to make your diet more in line with the Mediterranean diet? comment below πŸ‘‡
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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πŸ₯΅ We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
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πŸ€” In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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πŸ€” Can you relate to any of these comments? Let πŸ€” Can you relate to any of these comments? Let me know below πŸ‘‡ ​​​​​​​​
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πŸ˜” When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
πŸ™ Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
πŸŽ‰ πŸŽ‰ I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
​​​​​​​​
#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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🀰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
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⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
​​​​​​​​​​​​​​​​
πŸŽ‰ Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
#ibsbloattips #ibsbloat #ibs #ibsdiet #ibsmanagement #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibsmanagement #ibssymptomrelief #ibshelp
WHAT WOULD YOU ADD? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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πŸ˜‡ IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

βš–οΈ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

πŸ™πŸ™ If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment belowπŸ‘‡πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😒. 

πŸ‘‰ Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
πŸ€” WHICH ONES DID YOU KNOW? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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