IBS, Chocolate and the FODMAP Diet

IBS and Chocolate – can Chocolate fit into a low FODMAP meal plan?   

A diagnosis of IBS (irritable bowel syndrome) may include a handout that states “avoid chocolate.” Traditionally, chocolate has been viewed as a potential trigger for IBS symptoms like pain, cramping, bloating, gas and even diarrhea.

This is because chocolate, particularly milk chocolate, contains a large amount of fat, sugars, and the natural sugar found in milk, lactose. For those with IBS and following a low FODMAP diet, this combination can trigger symptoms.

However, according to the creators of the FODMAP diet, Monash University, their lab results showed that dark chocolate can be considered part of a low FODMAP meal plan.

Yes! You can include dark chocolate on the low FODMAP meal plant!

As with most nutrition advice, the devil is in the portion size!

Chocolate 101 

First, let’s look at what makes a high-quality dark chocolate bar. It should contain cocoa or cacao, sugar and often vanilla and lecithin (an emulsifier) – and nothing else.

Chocolate bars with nuts or added flavors like caramel means you no longer have a pure chocolate bar. There are many chocolates that contain dairy even those with a cacao content of 70% or more.

Surprisingly, companies that add one or more dairy products to their dark chocolate are American classics like Nestlés Toll House Morsels or Ghirardelli bars (60% cacao).

Why is Dairy in my Dark Chocolate?

To save money! Dairy is added in place of cocoa butter to create a mouth sensation that screams rich chocolate. Red flag warning!  

Milk Chocolate = Dairy Dairy = Lactose Lactose = FODMAP

Lactose intolerance can cause digestive upsets like gas, distention, bloating, loose stools and even diarrhea in some individuals.

Therefore, it is highly recommended to avoid milk chocolate to avoid digestive discomfort.  

What to look for when choosing Chocolates

Here are the qualities to look for selecting chocolate:

• Higher cacao content – minimum 55% but preferably 70% or greater
• Low sugar content – 4-5 grams of sugar per serving size – check Nutrition Label for serving size
• No added artificial flavors or preservatives
• Processed at low temperature
• Not “Dutched” or processed with alkali

Recommended Safe Amount of Chocolate to Eat

According to Monash University, specified amounts of dark chocolate can be part of low FODMAP meal plan. Below are the recommended amounts given the green light that can be found on the Monash App.

85% Dark Chocolate is 20 grams

70-72% Dark Chocolate is 30 grams

What does 20 grams of chocolate look like?

A piece of chocolate the size of your index finger (around 20 grams) works out to be about 100 calories.

What we glean from the researchers at Monash University is those with IBS should stick with no greater than 30 grams of dark chocolate per serving.

My Top Picks for Dark Chocolate Bars:  

• Endangered Species Strong & Velvety Dark Chocolate 88% Cocoa
• Theo Organic Ginger Dark Chocolate 70% Cocoa
• Newman’s Own Premium Organic Dark Chocolate 70% Cocoa

The higher the cocoa content the more of the heart-loving flavanol compounds. Discussion on the heart health benefits of chocolate is beyond the scope of this article. However, the research is plenty and consistent that the type of polyphenols known as flavanols have a positive affect on blood pressure and arterial lining of the heart.

How often should Chocolate be on the Menu?

Chocolate has been shown to be the number one most craved food. This is no surprise given the combination of sugar, fat, smooth texture, and compounds, like caffeine, theobromine, and dozens of others that make chocolate easy to enjoy.

Over the decades chocolate has garnered a “health halo” for its reported heart health benefits. Couple this with the green light for the low FODMAP diet, could lead to thinking “chocolate is good for me” making it easy to eat too much.

This means it can move from a green to a red light for FODMAP content.   

Research shows that when chocolate portions increase to 125 grams (4 1/3 ounces) this goes over the threshold for a specific FODMAP known as Fructans. This combined with the high fat content of all chocolates can spell trouble for those with IBS.

Plus, chocolate combined with foods known to be medium to high FODMAP foods can be another reason for experiencing digestion discomforts after eating chocolate.

Effect of Chocolate on Gut Health

Recent research shows that cocoa may serve as a prebiotic. A prebiotic is a food that encourages a healthy balance of gut bacteria. The key ingredient are the flavanols.

The flavanols in dark chocolate are not absorbed in the small intestine and move onto the large intestine. Once there, they become food for bacteria which is one function of a prebiotic.

This small and short study (4 weeks) showed that participants who had a daily beverage high in flavanols resulted in a surprising outcome. Both bifidobacteria and lactobacillus bacteria were increased. Both of these types of bacteria have been shown to be good for the gut and overall health.

As the authors state that common types of prebiotics, e.g. the fructooligosaccharides and galactooligosaccharides, do not typically increase levels of lactobacillus microbes.

Given that both of these prebiotics are both considered to be high in FODMAPs, this new information places cocoa as a potentially prebiotic option for people who have IBS.

Recap … Things to Remember:  

• The higher the percentage of cocoa the more health promoting flavanoids provided
• Avoid milk chocolate due to the lactose content
• Select dark chocolate with at least 70% cocoa and work up to 85% cocoa
• Stick to no more than 30 grams of dark chocolate per serving
• Dark chocolate may be a prebiotic increasing growth of two favorable bacteria
• Dark chocolate has been shown to have heart-loving benefits, be part of a low-FODMAP meal plan, and affect a healthier gut BUT it’s provides a lot of fat and calories in a very small amount

Closing thoughts …

Although up to 30 grams of dark chocolate falls into the low FODMAP category, chocolate is high in fat, a known gut irritant for those with IBS. Take care to ensure that you are not having your chocolate along with other high fat foods at this could be the reason that chocolate triggers your IBS symptoms.

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