Is Hot Chocolate Low FODMAP?

Is hot chocolate low FODMAP? Let’s hope so! Hot drinks can be a real problem when following a low FODMAP diet. FODMAPs can be hiding in the strangest of places which is why you might be wondering if your favourite hot chocolate treat is safe. 

Yes, hot chocolate is low FODMAP if your hot chocolate is dark chocolate with 70% or higher cocoa content and you make it with a lactose-free liquid. You will need to limit your amount to half an ounce of chocolate powder for your drink to keep it low FODMAP.

Hot Chocolate on a FODMAP Diet

Chocolate is a strange type of food when it comes to FODMAPs. You would assume that all chocolate would be bad but this isn’t the case. Some chocolates can be enjoyed in small amounts. 

When it comes to both hot chocolate and regular chocolate the theory is that the darker chocolate you go the better. Lighter chocolates contain more milk and lactose which can be more of a problem.

Monash recommends you aim for chocolate with a cocoa content of 70% or higher and this applies to your hot chocolate too. Aim for a dark hot chocolate and you can still enjoy this decadent treat. 

One other thing that can be a problem is how you make your hot chocolate. Making it with milk isn’t a great idea as this pushes the whole drink up into the high FODMAP range again. If you can find lactose-free milk then you can make your hot chocolate with this instead.

What is a Low FODMAP Hot Chocolate Portion?

The recommended portion of dark hot chocolate that remains low in FODMAPs is half an ounce. This may not seem like a lot but it’s plenty for a rich and creamy hot chocolate. Just make sure you mix your chocolate powder into a low FODMAP liquid such as lactose-free milk.

Limit your portions of dark hot chocolate to 14 grams per serving

Is Hot Chocolate IBS-Friendly?

Hot chocolate is a funny one when it comes to drinking it when you suffer from IBS. For some people, it is fine. For others, the rich and creamy texture can be enough to trigger stomach cramps.

Unfortunately, it’s one of those… It could be items! The best way to know is to find out. We would recommend having a small portion as a treat and not having it regularly.

Tips for Drinking Hot Chocolate on a Low FODMAP Diet

Below are our top 3 tips on how to enjoy hot chocolate when following a low FODMAP diet:

Use Lactose-Free Milk
When following a low FODMAP diet, you need to avoid normal milk. Instead, opt for a plant-based alternative which is low FODMAP.

Stick to Dark Chocolate
The darker the chocolate the better. When looking for a low FODMAP hot chocolate mix, try to stick to those with at least 70% cocoa.

Treat It as a… Treat
You don’t want to overindulge on hot chocolate as it can quite easily cause flareups. It might be low FODMAP but it can still be very rich and creamy.

How to Use Hot Chocolate

There are actually a number of ways you can use hot chocolate when following a low FODMAP diet. Why not try these:

Drink It, Of Course!

Grab your dark hot chocolate powder and some lactose-free milk and mix up a deliciously decadent treat. Add a touch of low FODMAP sugar and you can sweeten the drink too. Perfect after a long walk in cold weather or as a way to relax whilst warm and cosy indoors on a rainy day. 

Add to Smoothies

If you love a low FODMAP smoothie then for some extra flavour pop a pinch of dark hot chocolate powder. It’s a real treat! Just add the powder with the rest of your low FODMAP ingredients and blend. 

Mix Into Coffee

Turn your coffee into a mocha by adding a teaspoon of hot chocolate powder. All you need to do is add the hot chocolate into the hot coffee before adding any milk and stir. Then add your milk and drink as usual for an extra special coffee treat. 

Low FODMAP Hot Chocolate Recipes

If you’re looking for delicious hot chocolate recipes that are low FODMAP then give these a go:

Other Questions

Here are a few common questions that crop up when discussing whether or not hot chocolate is low FODMAP:

Is Cocoa Powder Low FODMAP?

You can use cocoa powder on a low FODMAP diet but you can’t use too much. The recommended amount is about 8 grams which is roughly two teaspoons.

This is plenty for a drink but it doesn’t go too far when baking. Make sure you take this into account when planning your next baking session.

Is Chocolate Low FODMAP?

Most chocolate is not considered to be low FODMAP but there is an exception. This is dark chocolate, specifically dark chocolate with a high cocoa content.

It is recommended you only choose chocolate with 70% or more cocoa content and even with this type of chocolate you still need to limit your portions to about half an ounce of chocolate.

Final Summary

You can still enjoy hot chocolate as long as you pick your hot chocolate powder carefully. Pick dark hot chocolate and limit yourself to half an ounce of chocolate powder and you can still enjoy your chocolatey drink. 

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