Hi FODMAPers, my name is Toni Fiori, and I work with Kate at For a Digestive Peace of Mind, a nutrition consulting practice. Kate and I share a few similar interests such as cooking and eating delicious food, carving out some time to relax and enjoy life, and of course, anything to do with the gastrointestinal tract. 🙂
At For a Digestive Peace of Mind, I help our clients incorporate the low FODMAP diet into their everyday life so they too can enjoy food with friends and family and bring happiness back to meals.
Wrapping your hands around a warm mug and sipping on hot cocoa can soothe the body and the soul.
With the colder weather settling in, we thought a great way to share our culture here at For a Digestive Peace of Mind is to talk about low FODMAP comfort foods. My idea of a comfort food is one that is sentimental and heart-warming, a recipe that makes enough to share (or maybe even go back for seconds), and something that you can whip up even when you are feeling a bit lazy.
My personal favorite comfort food is hot cocoa, so I decided to share a spruced up version with you all: Spiced Hot Chocolate, a low FODMAP version, of course!
This rich, chocolatey beverage is quick to make and definitely satisfies a chocolate craving. I love anything spicy, so the dash of cayenne is an added kick. 🙂
We hope you enjoy it!
Ingredients
- Serves 4, 4 ounce serving size
- 2 cups low FODMAP milk of choice.
- 4 tablespoons cocoa powder
- 2 tablespoons sugar
- ½ teaspoon vanilla extract
- ¼ teaspoon salt
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground cinnamon
- Pinch of cayenne pepper (optional, adds a nice kick if you tolerate it)
- Whipped Cream Topping (optional)
- ½ cup heavy whipping cream
- 1/8 cup powdered sugar
Instructions
- In small saucepan, add the milk over medium-low heat, to warm up the milk.
- Add cocoa, sugar, vanilla, salt, nutmeg, cinnamon and cayenne; whisk until well blended.
- Continue to heat until mixture is starting to steam.
- If using, make whipped cream by pouring cream and powdered sugar into a medium mixing bowl and beating mixture, with an electric mixer, until mixture is thickened and fluffy.
- Pour hot chocolate into 4 cups and top each serving with 1-2 tablespoons of whipped cream, plus a few dashes of cinnamon.
Linda M.
Hi Kate,
I love hot chocolate! I have one question, my doctor said to stay away from even the smallest amount of sugar. She told me to only use Stevia. I bought some at the store that said it was natural, I used it for a two days, and then I had horrible tummy pains. Could you tell me please which is the best Stevia to use? I really appreciate all your help. Thank you!
katescarlata
Hi Linda, Stevia products vary –some contain erythritol–which does not appear to be a FODMAP–it is generally well absorbed—BUT it makes other FODMAPs even more difficult to digest–and may increase symptoms. Truvia–contains erythritol–so don’t use that brand. Stevia in the Raw might be worth a trial–it had dextrose (not a FODMAP) and stevia. Kate
Linda M.
Thank you Kate, I will look for that Stevia and buy it. I purchased the “Pure VIA” and I read the ingredients which did not show that erythritol was an ingredient. After I started with the intense tummy ache I googled Pure Via and found out that it was not natural at all! I just found out something interesting, I have had Rosacea for years, and just now read that there is a relationship between Rosacea and your gut. I will be starting on the Xifaxan treatment in November to see if this will help me. I have lost 54 pounds so far, but the Low Fodmap diet does seem to help me quite a bit. I just wish I had an actual diagnosis, so I would know exactly what was going on. Thank you again for all your wonderful advice!.
Linda M.
I’m sorry Toni, I forgot to tell you “thank you” for the recipe. I haven’t had hot chocolate since November 2015 when I was told to be on the Low Fodmap diet. Really appreciate the recipe!
Toni Fiori, RDN
🙂 I am happy to share, everyone deserves a warm hot cocoa!
Thanks for commenting.
Toni
s
Hi Kate,
Thanks so much for all of the great blog posts! Quick question, I always thought greek yogurt was low, but this updated list suggests it’s high. Would cooking with it change anything (thinking in terms of replacing loads of butter with greek yogurt in baked goods). http://www.everythinglowfodmap.com/low-fodmap-diet-updates/
Thanks!
katescarlata
Tolerance to lactose is variable. Most people can tolerate up to 4 grams of lactose –even with lactose intolerance. Greek yogurt has variable lactose content but tends to be far less than conventional yogurt. I find that many of my clients tolerate 1/2 cup of most Greek yogurts. If it doesn’t bother you–enjoy it!
Roberta Fiedler
Hi Kate!
Terrific hot chocolate recipe! I notice it has ingredients like heavy cream and whipping cream, for which lactose-free versions might be unavailable. Would taking a lactase enzyme supplement along with the large amount of hot chocolate I’m likely to consume be effective in lowering the amount of lactose introduced into the digestive tract by such foods? More generally, are lactase enzyme supplements a viable alternative to lactose-free milk and yogurt products?
Thanks!
katescarlata
Hi Roberta, small amounts of whipped cream is low enough in lactose –and deemed low FODMAP. Certainly, using lactase enzyme supplements are a good idea when consuming foods with higher amounts of lactose. Generally, during the elimination phase of the low FODMAP diet, I encourage my clients to simply choose low to no lactose containing foods–then we explore the use of lactase enzymes. Unfortunately, many lactase enzymes contain mannitol–so adding too many to the diet might not be a good idea. Read labels.
Roberta Fiedler
Lactaid Fast Act caplets (for one example brand and type) do not have any mannitol. But are we talking about an amount of mannitol that could cause significant symptoms, or an amount of a FODMAP substance that is well below the FODMAP content many of the items on the low FODMAP list when they are consumed in normal-size meal portions?
Thanks again!