Is Dark Chocolate Low FODMAP?

Dark chocolate is often described as a “healthier” alternative to milk chocolate for being low in sugar and high in antioxidants. But is it a safe choice for individuals with irritable bowel syndrome (IBS) who have trouble tolerating dairy? 

While every person is different, many people with IBS experience symptoms of digestive upset triggered by certain hard-to-digest carbohydrates called FODMAPs. The term stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols and includes foods high in lactose, fructose, and sugar alcohols. 

Due to lactose content, milk chocolate is only low-FODMAP in small servings, but dark chocolate is different. Here’s what you need to know…

Dark Chocolate is a Low-FODMAP Food 

Made from cocoa solids, cocoa butter, and sugar, dark chocolate is generally dairy-free. It’s often labeled according to the cocoa content—the percentage of cocoa solids—which can range from 50-90%. When there’s no sweetener added, dark chocolate is known as unsweetened or bitter chocolate. 

Without milk to contribute lactose, dark chocolate is considered a low-FODMAP food. Whereas milk and white chocolate are low-FODMAP in servings up to ½ ounce, dark chocolate is considered low-FODMAP in servings up to 3 ounces. Cocoa powder is similarly low in FODMAPS in servings up to 4 heaping teaspoons. 

How to Include Dark Chocolate in a Low-FODMAP Diet

A 100-gram (3.5-ounce) serving of dark chocolate contains 600 calories with about 46g carbohydrates, 43g fat, and under 8g protein. Dark chocolate is a good source of copper, manganese, iron, and magnesium as well as antioxidants. 

Though dark chocolate is a low-FODMAP food, it is still considered a “candy” and is wise to enjoy it in moderation. That said, there’s some evidence to suggest cocoa may offer prebiotic benefits that could help support a healthy microbial balance in the gut for individuals with IBS.

Here are some tips for safely enjoying dark chocolate in a low-FODMAP diet: 

• When shopping for dark chocolate, look for higher percentages of cocoa—more cocoa means less sugar and fat. 
• Enjoy small pieces of dark chocolate as a snack or dessert after meals to satisfy sugar cravings without going overboard. 
• Try adding dark chocolate chips to homemade low-FODMAP trail mix for a portable snack option. 
• Add dark chocolate or raw cocoa to your morning smoothie to enjoy a boost of antioxidants in your diet. 
• Try making your own candies and confections at home using dark chocolate instead of high-FODMAP milk chocolate. 

Always double-check the label when shopping for dark chocolate. Ideally, the list should contain little more than cocoa solids, cocoa butter, and sugar. If the ingredients list doesn’t include milk or dairy derivatives like whey or high-FODMAP sweeteners like sugar alcohols or high-fructose corn syrup, the product is likely to be low in FODMAPS. 

3 Low-FODMAP Recipes Featuring Dark Chocolate

Whether you’re seeking a healthy snack or an indulgent after-dinner treat, dark chocolate is the perfect low-FODMAP ingredient to feature. Here are a few simple gluten-free recipes to get you started. 

1. Dark Chocolate Peanut Butter Mousse

Servings: 4

Ingredients: 

• 1 ¼ cups almond milk
• 1 cup unsweetened cocoa powder
• ½ cup smooth peanut butter
• ¼ cup pure maple syrup
• 1 ½ teaspoons vanilla extract
• ¼ teaspoon salt
• ¼ cup coconut oil, melted

For serving:

• Dairy-free whipped cream
• Grated dark chocolate
• Schär Ladyfingers

Instructions: 

1. Combine the almond milk, cocoa powder, peanut butter, maple syrup, vanilla extract, and salt in a blender or food processor.
2. Blend until smooth and well combined, scraping down the sides as needed. 
3. Warm the coconut oil in the microwave then add to the mixture and blend smooth. 
4. Divide the mousse mixture among four small serving bowls or glass jars.
5. Cover and chill in the refrigerator for at least 2 hours.
6. Top each serving with a dollop of dairy-free whipped cream and dark chocolate shavings.
7. Serve with Schär Ladyfingers for dipping, if desired. 

2. Dark Chocolate Graham Cracker Tarts 

Servings: 12

Crust Ingredients: 

• 1 box Schär Honeygrams
• ¼ cup melted butter
• ¼ cup white sugar

Tart Ingredients: 

• 120 grams chopped dark chocolate (about ¾ cup)
• ½ cup butter, chopped
• ½ cup white sugar
• 4 large eggs, beaten
• 1 teaspoon vanilla extract
• Pinch of salt 

Instructions: 

1. Preheat the oven to 375°F and grease a 12-cup muffin pan with cooking spray. 
2. Place the Honeygrams in a food processor and pulse into fine crumbs.
3. Measure out 1 cup of crumbs into a small bowl and stir in the melted butter and ¼ cup sugar. 
4. Divide the mixture among the muffin cups, pressing it into the bottom of each, then set aside.
5. Place the dark chocolate and the remaining butter in a microwave-safe bowl.
6. Microwave on high heat for 30 seconds.
7. Stir well then heat at 10-second intervals, stirring after each, until the mixture is melted and smooth. 
8. Add the sugar and stir until it dissolves then let cool for 2-3 minutes.
9. Whisk in the eggs, vanilla, and salt until smooth and well combined.
10. Divide the mixture among the muffin cups and bake for 16-18 minutes until the tops are set.
11. Cool the tarts in the pan for 10 minutes then serve warm. 

3. Dark Chocolate Layer Cake

Servings: 12

Cake Ingredients: 

• 3 cups Schär Mix It Universal all-purpose flour blend
• 3 cups granulated sugar
• 1 cup + 2 tablespoons dark chocolate powder (or unsweetened cocoa powder)
• 1 tablespoon baking powder
• 2 teaspoons baking soda
• 1 ½ teaspoons salt
• 1 ½ cups unsweetened almond milk
• ¾ cup vegetable oil
• 3 large eggs
• 1 tablespoon vanilla extract
• 1 ½ cups boiling water

Frosting Ingredients: 

• ¾ stick unsalted butter, chopped
• 3 cups powdered sugar
• 3-4 tablespoons almond milk
• 1 teaspoon vanilla extract

Garnish: Dark chocolate shavings

Instructions: 

1. Preheat the oven to 350°F and grease three 9-inch round cake pans with vegetable shortening and set aside. 
2. Combine the dry ingredients in a large bowl, stirring until mixed well.
3. In a separate bowl, whisk together the almond milk, oil, eggs, and vanilla. 
4. Pour the wet ingredients into the dry ingredients and stir until just combined.
5. While stirring, slowly drizzle in the boiling water.
6. Using a hand mixer, beat the batter on high speed for 1 minute until thin and smooth.
7. Divide the batter between the three cake pans and bake for 30-35 minutes until a knife inserted in the center comes out clean.
8. Cool the cakes in the pans for 5 minutes then turn out onto wire racks to cool completely.
9. To prepare the frosting, beat the butter on medium-high speed until creamy, about 2 minutes.
10. Add half the powdered sugar a little at a time, beating until light and fluffy.
11. Scrape down the sides of the bowl then add the rest of the sugar along with the almond milk and vanilla.
12. Beat on high speed until smooth and creamy. 
13. Place one cake layer on a serving platter and top with a layer of frosting.
14. Add a second layer of cake and top with frosting before adding the final cake layer.
15. Frost the top of the cake—and the sides, if desired—then finish with dark chocolate shavings. 

If you’re looking for quick snacks and treats that are lower in FODMAPs than average, try gluten-free favorites from Schär. You can’t go wrong with a classic like dark chocolate dipped cookies or chocolate-coated honeygrams. 

And don’t forget to check out the Schär blog for more low-FODMAP recipes.