Melodie-
Great questions and there is definitely some ‘grey’ area that we all meander around in the world of FODMAPs. I have not seen actual data on chocolate but cocoa has been included in the low FODMAP diet in research so I am assuming small amounts will be tolerated and low FODMAP. I recommend a semi-sweet chocolate chips-which are low lactose. Cocoa powder should be okay in reasonable servings. I would replace the cream with lactose free milk in the recipe. Bear in mind, sweet treats contain a ‘fructose load’–in other words, sweets generally have a fair amount of sugar, which is NOT considered a FODMAP per se, but when consumed in large amounts provides a large dose of fructose (table sugar is fructose + glucose) and this can be problematic for some. So..if you make sweets, try to limit serving size to one brownie per sitting, not half the tray!

I have a question about chocolate. I learned on your site that chocolate has not been tested. I saw it a different site as a “no,” but it was listed in the dairy section of their lists. So, I assumed perhaps they were referring to milk chocolate since lactose is an issue? Does that sound like a reasonable assumption?

So, my question is, what do you do for chocolate in your recipes? Is there a brand or type of chocolate that you buy that is better than others? My friend gave me a recipe for gluten free brownies that she says her family loves, but they are not lactose intolerant. She suggested replacing the cream with almond milk, but I don’t know what to do to replace the chocolate chips, or whether or not that is even something to be concerned about. So, hard to know how strict to be with every single ingredient. What do you suggest for recipes that call for chocolate chips or similar ingredients?

Thanks for this site.
It has been a great help already!

Thank you Kate I appreciate it 🙂

Sharie There are many great publications. Certainly they can access articles I have written on the topic. Here are a few links:http://todaysdietitian.com/newarchives/072710p30.shtml and http://todaysdietitian.com/newarchives/030612p36.shtml

Tell your doctors to research articles written by Peter Gibson as well- he has some general overview articles–the doctors will have resources to access full articles where lay people often do not-unless you pay for subscriptions.

My recent posts are low in FODMAPs…when I first started the intention of my blog was to just post about living a well-balanced life–and then I noticed the majority of my followers were interested in FODMAP info! So, I listened….and morphed my blog to a primarily low FODMAP living blog. SO>>>most recipes in the last year or more are low in FODMAP unless I state otherwise–but my earlier posts and those included under my “fun recipes tab” are not. Hope that helps. And if you are not sure, just reach out and ask!