Low FODMAP Hot Chocolate (5 recipes + Store Bought Options)

In this article, you will learn how to make low FODMAP hot chocolate, because following a strict diet does not mean you have to give up your favorite sweet treats.

Moreover, we discuss the most common high FODMAP ingredients in hot chocolate which can negatively impact your IBS.

The article does not cover only ingredients to avoid but also provides you with suitable store-bought mixes and low FODMAP toppers to elevate your cup even more.

Can people with IBS drink hot chocolate?

You will be pleased to know that they can, but depending on your specific intolerances, you may need to make some modifications. 

Do not fret, in this article we will show you which modifications to make and when so that you can still enjoy the comforting taste of hot chocolate when you have IBS.

Ingredients for traditional hot chocolate are:

• Cow’s milk
• Cocoa powder
• Sugar

Regular cow’s milk contains lactose which is a type of FODMAP (a carbohydrate that may cause symptoms in some people with IBS). If you are intolerant to lactose then this is because you have a deficiency in the enzyme ‘lactase.’

If lactose is an issue for you, then you can easily swap out regular cow’s milk for a plant based alternative like almond milk or use lactose free cow’s milk which has had the lactase removed. 

Learn about other low FODMAP milk alternatives here: Low FODMAP milk options.

The good news is that cocoa is allowed on the low FODMAP diet and contains no FODMAPs (1).  In fact, cocoa is actually high in polyphenols which means it is beneficial for your gut.

And finally sugar is not a trigger for people with IBS and does not contain any FODMAPs. So you can use any amount of sugar you want in your hot chocolate and not get IBS symptoms.

Store-bought hot chocolate mixes

If you prefer the convenience of a ready-made mix over making hot chocolate from scratch, here’s what to look out for—and which ingredients to avoid when following a low FODMAP diet. 

Commonly added high FODMAP ingredients in store-bought hot chocolate mixes (1):

• Powdered milk
• Honey 
• High-fructose corn syrup
• Sugar alcohols like sorbitol, mannitol, xylitol, and maltitol (often found in “sugar-free” products)
• Inulin or chicory root

If you are looking for a FODMAP-friendly hot chocolate mix, we listed a few products below:

• The Low FODMAP Hot Chocolate with Marshmallows
• Sugar-Free Dark Cocoa Drink Mix
• Starbucks Classic Hot Cocoa
• TCHO Chocolate Hot and Cold Drinking Chocolate Crumbles

Low FODMAP hot chocolate recipes

If you fancy a cup of hot chocolate, you can try the modified version of the traditional hot chocolate we explained above.

However, if you like experimenting or you need exact measurements to make it low FODMAP for sure, you can check the next recipes:

• Rich Low-FODMAP Hot Chocolate
• Low FODMAP Dark Hot Chocolate
• Low FODMAP Mexican Hot Chocolate
• The Best Hot Chocolate

Low FODMAP hot chocolate toppers

When starting the low FODMAP diet you probably imagined how boring your meals and snacks will be. Luckily, this is not the case.

Check our selection of low FODMAP hot chocolate toppers (check the Monash app for portion sizes):

• Whipped cream
• Coconut cream
• Marshmallows
• Crushed low FODMAP nuts
• Cinnamon or nutmeg

Using Lactase to make an IBS safe hot chocolate

The main issue with hot chocolate and IBS is the lactase contained within the cow’s milk. If this is an issue for you then another thing you can try is using a lactase enzyme supplement which will break down the lactose for you.

Simply take a lactase enzyme alongside your hot chocolate and let it work it’s magic.

Summary

Going through the low FODMAP diet does not mean you have to give up sweet treats, such as hot chocolate. You can still enjoy it, but you should prepare it with a few modifications.

The biggest IBS trigger in hot chocolate is milk due to its lactose content. 

When preparing the drink, stick to low FODMAP serving sizes which you can check in the Monash app.

Written by Barbara Lešnik, RD, MSc, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert