Nothing is more comforting than a cup of spiced hot cocoa on a chilly evening. If, however, drinking hot cocoa sends you running to the bathroom or gives you tummy cramps, this recipe is for you!
Hi! I’m Antonella, a registered dietitian who loves to help people with IBS find relief from their painful gut symptoms and discover the joy of eating again. One way I do this is by creating delicious and easy recipes you can enjoy without fear of an IBS flare, like this Low FODMAP Spiced Hot Cocoa.
What Makes This Spiced Hot Cocoa Low FODMAP?
The most likely culprit for gut symptoms in a classic hot cocoa recipe is the milk. It is high in lactose, a two-molecule sugar or disaccharide (the “D” in the acronym FODMAP). If you want to learn more about lactose and which lactose-containing foods you can have when on a low FODMAP diet, you can read my article: FODMAP Explained: “D” Stands for Disaccharides
The trouble with milk is that many people don’t tolerate lactose well and experience uncomfortable gut symptoms when they drink it in quantities higher than they can fully absorb.
In this recipe, I’ve used lactose-free or almond milk, two low FODMAP options that make a hot cup of cocoa as delicious as regular milk.
Why Should You Make This Spiced Hot Cocoa?
It’s a delicious spin on a classic: just because you may be intolerant to lactose, doesn’t mean you should avoid a comforting, delicious beverage! The spices add a hint of sweetness and heat. And the cornstarch makes it smooth and thicker than the traditional recipe.
It’s packed with nutrients & fiber: both lactose-free and almond milk are rich in calcium. Cocoa powder contains many vitamins and minerals, and polyphenols. These are plant chemicals that have antioxidant and anti-inflammatory effects. Did you know that unsweetened cocoa powder is a good source of fiber? One tablespoon – what you will drink in a serving of this recipe – has close to 2 grams of fiber.
It’s easy and quick to make: it only takes a few minutes to mix the ingredients and heat up the milk!
Helpful Substitutions
There are other alternatives to regular milk that can work well in this recipe: coconut beverage, and oat milk. You can find the low-FODMAP portion sizes in the Monash FODMAP Diet App.
You can omit the cayenne pepper if you don’t like or tolerate it and still have wonderfully spiced hot cocoa.
Low FODMAP Spiced Hot Cocoa
Ingredients
- 2 cups lactose-free milk or almond milk
- 1 teaspoon cornstarch dissolved in 1 tablespoon cold water
- 2 tablespoons unsweetened cocoa powder (14 g)
- 1 tablespoon sugar
- ½ teaspoon vanilla extract
- ¼ teaspoon salt
- ¼ teaspoon freshly ground cardamom
- ¼ teaspoon cinnamon
- 1 pinch cayenne pepper optional
Instructions
- In a small saucepan, warm up the milk over medium-low heat.
- Add the cornstarch slurry, cocoa powder, sugar, vanilla, salt, and spices.
- Whisk until well blended and continue to heat for 2-3 minutes, or until the mixture starts to thicken.
- While the cocoa is heating, pour boiling water into 2 cups to warm them up. When the cocoa is ready, empty the cups and pour the hot cocoa. Enjoy!
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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.
