DARK CHOCOLATE is considered healthy and 
low FODMAP, YEP it is!


We have all heard about the health benefits of dark chocolate. You know that it’s a great antioxidant and it can lower the risk of heart decease.  Oh, and of course, those flavonoids! The milky version is what we tend to gravitate towards. Let’s reconsider that choice for a moment.

Stay with me here…

Dark chocolate is without all that milk and sugar included,  so it is low FODMAP.  It doesn’t disrupt or irritate digestion. Those who suffer from chronic stomach issues will really appreciate this one. 


Dark chocolate means 70% or cacao or higher. I can be so fooled sometimes with similar words like cocoa or carob

BUT…avoid carob,
as carob powder is high in oligosaccharides (fructans)
and can trigger IBS symptoms
Source: Monash University 2014

Cocoa isn’t actually bad actually. Limited amounts may be tolerated. If you use cocoa powder, be sure to buy plain cocoa powder, not cocoa mixes which often contains sugar. Look for either regular cocoa powder or Dutch-processed (a.k.a. dark) cocoa powder. It is low fat, has some protein and is a rich source of fiber.  

Just stick to this general rule. Lactose is high FODMAP so
the less milk fat the better.
Choose 70% and higher cacao but those higher than 70% can taste little harsh for some of us new to dark chocolate. 60 and 70% will be the tastiest for most of us and you heard, it’s good for you.  

Here are my favorites:

Ghirardelli image
Green & Blacks organic image
Lindt image
All these brands are delicious and offer several varieties to find your favorites too.

Live, eat, share, gluten-free and FODMAPish.  

I would like to highlight the following noteworthy comments from fellow blogger Louise  @ . I found her addition to be both useful and interesting on the topic.

May 30, 2016 at 8:46 am Edit
So interesting to read your article as I really love dark chocolate

By coincidence, I’ve recently read a book called  The SIRT Food Diet  by Aidan Goggins & Glen Matten. They’ve done lots of research into finding chocolate that is alkalised (this type of chocolate destroys many of the beneficial flavanols). Their research revealed that the chocolate they recommend is Lindt Excellence 85% Cocoa, which is not alkalised. However, they found that Lindt Excellence 90% IS alkalised, so the higher percentage is not necessarily better for us. It always pays to check the food label to be sure.