FODMAP checker
Dark chocolate
Dark chocolate is low FODMAP in a small serving of 30g. Larger amounts contain excess fructose and may trigger symptoms. Milk chocolate and white chocolate are higher FODMAP due to lactose content. A small square or two of good dark chocolate is one of the more enjoyable treats on the low-FODMAP diet.
Is dark chocolate safe for IBS?
Dark chocolate (70% cocoa or higher) is low FODMAP at 30g per serving, according to Monash University testing. At this amount, fructose levels remain within the safe range for most people with IBS.
Eating more than 30g in one sitting increases the fructose load and may cause symptoms. Milk chocolate contains lactose, which is a FODMAP — choose dark chocolate with a high cocoa content and check for added high-FODMAP ingredients like inulin or chicory root.
Dark chocolate is also lower in sugar and higher in flavonoids than milk chocolate, making it the better choice overall for gut health.
Tips & alternatives
- 🍫Stick to 30g dark chocolate (70%+)About 2–3 squares of a standard chocolate bar. Choose high cocoa content and avoid bars with added inulin, chicory root, or high-fructose ingredients.
- 🫐Dark chocolate with blueberries or strawberriesA satisfying low-FODMAP dessert combination. Both fruits are low FODMAP in standard servings.
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