Can IBS Sufferers Eat Chocolate?
As you may have discovered from other blog posts, I am a big chocolate lover and since having IBS, unfortunately I had to cut back on it.
The leading low FODMAP research group is the Monash University and they have tested chocolate for FODMAPs level. The good news is that dark chocolate in moderation is low in FODMAPs (5 squares or around 30 gms).
Unfortunately lots of brands of dark chocolate still have lots of ingredients that are high in FODMAPs.
For this reason I have decided to experiment with making my own low FODMAP chocolate, it is very simple to make and you can try different ingredients, until you get it just right for you.
You can buy chocolate molds from a lot of the kitchen tools suppliers or you can of course buy them from Amazon.
I am still waiting for the arrival of a chocolate bar mold, so for now I will use the silicon shaped animals and fairies molds I already had.
I’ve also got some tiny cupcake paper cups and some silicon mini cupcakes molds, I will also be using those to make my chocolate.
If you have silicon ice cubes, those will also work fine.
Here is how I made 18 pieces of chocolates of three different types:
Low FODMAP Chocolate Plain And With Nuts.
One plain, one with almonds and pine nuts and the other one with macadamia nuts. To make 18 chocolates, I’ve used:
- 1 cup of pure cocoa powder
- 8 tablespoons of coconut oil melted
- 10 tablespoons of maple syrup
- 4 teaspoons of liquid stevia (I’ve used the chocolate flavoured)
- 4 teaspoons of vanilla essence
- 1/4 cup of slivered almonds and pine-nuts ( or peanuts or other low FODMAP nuts)
- 1/4 cup of chopped macadamia
- a little bit of almond milk or lactose free milk, coconut milk etc. to make the consistency right (similar to Nutella)
- mix all ingredients together (except nuts) until you get a smooth consistency
- taste if sweet enough for you, you don’t want it too bitter
- the plain chocolate is now ready, just fill 6 little molds and freeze
- divide the remainder in two equal parts and put in separate little bowls
- put almonds and pine nuts in one bowl and macadamia in the other (or whichever low FODMAP nuts you want. Almonds are high in FODMAP if you have more than 10 nuts, up to 10 you are ok (according to the Monash University app)
- put each mixtures into 6 chocolate molds and freeze
- wait approximately 1 hour
- enjoy your homemade chocolate
- share only with your loved ones
- keep the remainder in the freezer
I have found these chocolate really tasty, but I do love dark chocolate. Kids may still find it a bit bitter even if you have put extra stevia or maple syrup. My oldest daughter loved them, but my youngest (8 years old) didn’t.
Please let me know if you have tried to make them and how it went. Also if you have changed some of the ingredients and it worked well, please share, if you can.