FODMAP food guide
Is cocoa powder low FODMAP?
FODMAP score
20
Low FODMAP
Yes — Cocoa Powder is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
2 heaped tsp (8 g)
Becomes high FODMAP at
1 3/4 tbsp (14 g) or more, where Fructans and GOS add up
Plain unsweetened cocoa is low at a normal spoonful (8 g), stepping up to moderate at about 14 g — tighter than the 20 g rung previously carried. A second lab is stricter again, with 2 tsp (5 g) low. Cacao powder now has its own row with a larger tested serve.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores cocoa powder at a serving of 2 heaped tsp (8 g); at 1 3/4 tbsp (14 g) or more, where Fructans and GOS add up it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
Moderate from about 14 g; a second lab holds a stricter 5 g low serve. Drinking-chocolate mixes with milk powder or sweeteners follow their own labels.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.