Choosing the best, low fodmap, chocolate

Low Fodmap for Life

I am a chocolate lover and I am guessing that 99% of you are as well…

There was a time when I thought I was intolerant of chocolate and I was absolutely devastated. As it turned out I was intolerant of the erythritol in the “healthy” chocolate that I was choosing to indulge in!

Over the past year I have been passionate about making my own chocolate, but lately I have been buying it, and I thought you might like my tips for choosing the best, low fodmap chocolate.  

If you are in the elimination phase of the low fodmap diet, or if you are sensitive to lactose, you will need to avoid or limit milk chocolate and white chocolate. If you are not overly sensitive to lactose, like me, then you have a broader range of options. I do however, choose dark chocolate most of the time for the following reasons:

  • It is less likely to trigger off a sugar craving that has me over-doing the chocolate (this is also supported by research from the Univeristy of Copenhagen!)
  • I actually like the richer taste

There has been some research into dark chocolate that also indicates it to be a better choice than milk chocolate with some health benefits (1, 2,3).

If you are choosing dark chocolate for health, taste or low fodmap reasons then these are some simple tips for making the best choice:

  1. Try to choose those that have cacao or cocoa as the first ingredient, not sugar.
  2. As a general rule the greater the % of cocoa the less the % of sugar. So 70% to 90% are the best choices
  3. Try to avoid those that have “processed with alkali” on the label as these will be more processed and have less of the health benefits

These are some brands that I recommend:

Alter Ecoaltereco

USDA Organic and Fair Trade. Range of dark chocolate. 85% Dark Blackout is the best.

ghirardelliGhirardelli Intense Dark

72% Cacao and 86% Cacao Chocolate Bars. They have bars as well as small squares.


70%, 85%, and 90% Cacao bars.


Green & Blacks Organic

70% Cacao and 85% Cacao bars. Organic and sometimes fair trade (e.g. Maya Gold).


Moser Roth

70% Cacao and 85% Cacao Chocolate Bars.

A German chocolate. Available at Aldi stores.

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