It’s winter! The cold weather, snow, and crackling fireplace are making us crave a cup of hot chocolate. If you are watching your FODMAPs, there is no reason to miss out on this small pleasure. You are going to love my Low FODMAP Italian Hot Chocolate.
What Makes This Hot Chocolate Low FODMAP?
Chocolate can be part of a low FODMAP diet and, if you want all the details about the types of chocolate and portion sizes, head over to my previous blog, What You Need to Know about Chocolate and the Low FODMAP Diet.
Here is what makes this particular recipe low FODMAP:
- The choice and amount of chocolate (per the Monash FODMAP App)
- The choice of milk (lactose-free or almond)
- The sweetener (sugar)
What makes this recipe special and different from other low FODMAP hot chocolates, however, is its density! The addition of cornstarch, typical of Italian hot chocolate, makes it denser than other chocolate drinks, so much so that you may need a spoon to finish it up.
Nutritional Highlights of Chocolate
Chocolate is more than just a pleasure. It’s nutritious too, especially when you choose the – low-FODMAP – dark chocolate! I’m not claiming you should look for it to fill in any nutritional gaps. Still, it can contribute a few important nutrients. Compared to most desserts, which are mostly empty calories, dark chocolate is a much better choice.
- Tryptophan – an amino acid our body uses to make serotonin, a chemical that makes our body relax (ever wonder why eating chocolate makes you feel good?)
- Iron – an important mineral that people on the low FODMAP diet sometimes may not get enough of.
- Antioxidants (flavonols) – phytochemicals that may have some heart-protective and anti-cancer properties. Antioxidants can be destroyed by heat so you won’t find that many in, let’s say, a brownie. The best way to get them is to eat dark chocolate on its own or use unsweetened cocoa/cacao powder.
- Fiber – something most of us don’t get enough of. Although most of your fiber should come from low FODMAP grains, legumes, nuts, seeds, vegetables, and fruits, chocolate can contribute. The darker the chocolate, the higher the amount of fiber. For example, 1 oz of 70% dark chocolate contains 2 g of fiber.
- Prebiotics – both the antioxidants and the fiber in chocolate are also prebiotics and feed our good gut bugs, keeping our gut – and us – healthy.
Low FODMAP Italian Hot Chocolate
Ingredients
- 1 teaspoon cornstarch
- 1/3 cup water
- 2/3 cup lactose-free milk (whole or 2%) or almond milk
- 1 ½ oz (42 g) 70-72% dark chocolate, finely chopped
- 2 teaspoons sugar
Instructions
- In a small saucepan, dissolve the cornstarch in the water; add the milk and bring to a boil.
- Lower the heat, and add the chocolate and sugar. Simmer for 1-2 minutes, stirring constantly, until the chocolate thickens.
- Pour into two 4-oz cups (preferably heated with hot water). Enjoy!
Notes
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
