One of my favourite things about winter is snuggling up on the couch with a good book and a hot chocolate. While the Low FODMAP Diet can make this traditional winter treat hard to come by, this rich and creamy low FODMAP hot chocolate will hit the spot!
Keep It FODMAP Friendly
This low FODMAP hot chocolate recipe is both delicious and easy on your tummy! Check out the notes below for tips on keeping this warm winter treat FODMAP friendly.
Monash recommends using dark chocolate over milk chocolate, so aim for a dark chocolate with 70% cocoa or higher. They also recommend limiting your serving size to around 1 oz per sitting. This recipe uses 1 oz of dark chocolate per serving.
The next item on our list is milk. If you are in the elimination phase of the diet, you will need to use a lactose-free milk. This recipe calls for whole milk. If you can’t find lactose-free whole milk at your local grocery store, you can either grab a lower fat variety or buy normal whole milk and add lactase drops. Remember to let the drops sit in the milk for at least 24 hours to give them adequate time to break down the lactose molecules.
Remember, lactose is the only FODMAP that can be labeled “safe” or “unsafe” depending on your re-challenge results. Lactose intolerance means the body doesn’t produce enough of the enzyme lactase to break down the dairy in your diet. If you successfully pass your lactose test, your body produces a sufficient amount of lactase and lactose will not contribute to your FODMAP load. If your tests show you aren’t lactose intolerant, you can use milk chocolate or dark chocolate depending on your preference.
Finally, let’s discuss toppings! Monash has stated in their app that 1/2 a cup of fresh whipped cream is tolerated by most IBS patients. To make fresh whipped cream, put 1/4 cup of fresh cream in a measuring cup with 2 tbsp of sugar and whisk until it forms stiff peaks. Place a dollop in each cup before serving!
Whipped cream not your thing? For the hot chocolate traditionalist, you can also add a few FODMAP friendly marshmallows to your mug. Make sure to check the ingredients to make sure your marshmallows are FODMAP friendly!
Looking for a FODMAP friendly way to warm up this season? Try this low FODMAP hot chocolate! Rich and creamy, this traditional winter treat will warm up your insides.
- 2 oz dark chocolate
- 1.5 cups lactose-free whole milk
- 4 tsp light brown sugar (packed)
- 2 tsp cocoa powder
- 1/8 tsp kosher salt
Finely dice chocolate using a serrated knife. Place chocolate, milk, brown sugar, cocoa powder, and salt in a saucepan. Warm over medium heat, whisking continuously until the chocolate has melted and the mixture is completely smooth. Divide between two mugs and top with a dollop of whipped cream or marshmallows. Serve warm.
Please excuse the empty-looking cup in the photo below. In case you were wondering, this particular mug was topped with hand-made whipped cream. Naturally, right before I took the photo my dog ate it. I swear I heard him yell “I regret nothing” as he ran away. It’s like I raised him or something…
Looking for more delicious treats? Follow me on Pinterest for even more low FODMAP recipes! Together we’ll get the Low FODMAP Diet down to a science.
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© 2017 Amy Agur – The FODMAP Formula