FODMAP food guide
Is dark chocolate low FODMAP?
FODMAP score
20
Low FODMAP
Yes — Dark Chocolate is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
about 30 g (5 squares)
Becomes high FODMAP at
large servings (well over 50 g)
Low in lactose, so a standard 30 g serving is low-FODMAP; very large servings may add Fructans/GOS.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores dark chocolate at a serving of about 30 g (5 squares); at large servings (well over 50 g) 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.
Lactose
The limit comes from milk solids, not the cocoa — dairy-free bars at 85%+ cocoa stay low in much larger amounts. The higher the cocoa percentage and the less dairy on the label, the more generous the serve.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.