Is chocolate low FODMAP?
By GroceryWise · Published
Dark chocolate is, at 5 squares (30g); milk and white chocolate are moderate at that serve, with lactose the FODMAP. These ratings are from Monash University's 2015 Easter post.
The chocolate ratings are those Monash published in April 2015, in Your guide to a happy, low FODMAP Easter! The Monash FODMAP app holds Monash's current serves, so check the app before relying on a number here. This page is general information, not dietary advice.
| Chocolate | Monash rating | Published |
|---|---|---|
| Dark chocolate | Green (low) at 5 squares (30g) | 4 Apr 2015 |
| Milk chocolate | Amber (moderate) at 5 squares (30g); lactose is the FODMAP | 4 Apr 2015 |
| White chocolate | Amber (moderate) at 5 squares (30g); lactose is the FODMAP | 4 Apr 2015 |
The low and moderate labels translate Monash's colours, as defined in Understanding the traffic lights in the Monash FODMAP Diet App by Lyndal Collins (October 2018).
Why the type of chocolate matters
Monash's 2018 post on its app explains the colours: "A large 'green' traffic light means that the food is low in FODMAPs in a 'typical' serving", and a large amber light means moderate in a typical serving. Milk and white chocolate are amber because of lactose from the milk in them. The 2015 Easter post says that "[i]n quantities under 30g, you can still treat yourself to some chocolate this festive season without triggering any symptoms", and recommends "a good quality dark chocolate as the best (and usually the healthiest) option".
It also advises avoiding large serves of chocolate, even if you are not intolerant to lactose, because "[c]hocolate is very high in fat, which when consumed in excess can affect gut motility and may trigger IBS symptoms."
Is dark chocolate low FODMAP?
Yes, at 5 squares (30g): Monash's 2015 Easter post rates it green, and its high and low FODMAP food list, which gives no date, lists dark chocolate among the low FODMAP options for sugars and confectionery.
Plain dark chocolate to compare
Plain dark chocolate blocks, with no fillings. Some dark chocolate lists milk solids or milk powder, which carry lactose, so read the ingredient list. We haven't tested it, so check the pack for a certification logo and its serve size.
- Coles Finest Belgian Block Dark 70% at Coles
- Coles Finest Belgian Dark Block 85% at Coles
- Darrell Lea Dark Chocolate Block at Coles and Woolworths
- Lindt Excellence Dark Chocolate 70% Cocoa Block at Coles and Woolworths
- Lindt Excellence Dark Chocolate 70% Smooth Blend Cocoa Block at Coles and Woolworths
- Lindt Excellence 78% Cocoa Dark Chocolate Block at Coles and Woolworths
- Lindt Excellence Dark Chocolate 85% Cocoa Block at Coles and Woolworths
- Lindt Excellence 90% Cocoa Dark Chocolate Block at Woolworths
- Lindt Excellence 95% Cocoa Dark Chocolate Block at Coles and Woolworths
- Whittaker's 50% Dark Chocolate Block at Coles and Woolworths
- Whittaker's Block Dark Ghana Chocolate 72% at Coles and Woolworths
- Woolworths 85% Belgian Dark Chocolate at Woolworths
- Woolworths Belgian Dark Chocolate 72% at Woolworths
- Choceur Dark Chocolate Block at Aldi
- Dairy Fine Dark Chocolate Block at Aldi
- Moser Roth Organic 70% Cocoa Dark Chocolate at Aldi
Is milk chocolate low FODMAP?
It's moderate. Monash's 2015 Easter post rates milk chocolate amber at 5 squares (30g), with lactose the FODMAP.
Plain milk chocolate to compare
Plain milk chocolate blocks, with no fillings; Monash rates milk chocolate moderate because of its lactose. We haven't tested it, so check the pack for a certification logo and its serve size.
- Cadbury Dairy Milk Chocolate Block at Coles, Woolworths and Aldi
- Coles Simply Milk Chocolate Block at Coles
- Lindt Excellence Extra Creamy Milk Chocolate Block at Coles and Woolworths
- Whittaker's Block Creamy Milk 33% Cocoa at Coles and Woolworths
- Woolworths Belgian Milk Chocolate Block at Woolworths
- Choceur Milk Chocolate Block at Aldi
- Dairy Fine Milk Chocolate Block at Aldi
- Moser Roth Organic 37% Cocoa Milk Chocolate at Aldi
Is white chocolate low FODMAP?
It's moderate too. White chocolate gets the same amber rating at 5 squares (30g), again because of lactose.
Plain white chocolate to compare
Plain white chocolate blocks, with no fillings; Monash rates white chocolate moderate because of its lactose. We haven't tested it, so check the pack for a certification logo and its serve size.
- Cadbury Dream White Chocolate Block at Coles and Woolworths
- Coles Belgian White Chocolate Block at Coles
- Milkybar White Choc Block at Coles and Woolworths
Is cocoa powder or carob low FODMAP?
The Monash articles cited here give no serve for cocoa powder or carob; the Monash FODMAP app may, so check it there. The Easter post warns: "Be wary of chocolate alternatives made from carob. Carob powder is very high in oligos (fructans), and much higher than cocoa powder." We don't list cocoa or carob products.
Before you buy
- Look for a Monash University or FODMAP Friendly logo on the pack.
- Check the serve size printed with the logo: a larger serve may not be low FODMAP.
- Read the ingredient list for garlic, onion, inulin, honey and polyol sweeteners (420, 421, 953, 965, 967).
- Look for milk solids and milk powders, which carry lactose, and chicory root, a source of inulin.
- Choose plain blocks over filled ones. Monash's Easter post warns that egg fillings "may also contain high FODMAP ingredients", such as high fructose corn syrup.
- A dairy-free or gluten-free label is not a FODMAP rating.
The ingredients to watch come from Monash University's guide to reading labels. None of the products listed on this page is in Coles' FODMAP Friendly aisle, and we haven't tested any of them. Names, links and stockists come from this week's prices.
For snacks from the FODMAP aisle, see low FODMAP snacks, and for both certification logos, the low FODMAP shopping guide.
This page is general information, not medical or dietary advice. An Accredited Practising Dietitian who knows the low FODMAP diet can work out which foods suit you; Dietitians Australia has a directory to find one.