I love hot chocolate. I think it is one of the best parts about winter. Sadly, regular hot chocolate you buy at the store or at Starbucks is likely to be high in FODMAPs (lactose in particular). Luckily for us, it is pretty easy to make your own at home! This week I am posting FOUR hot chocolate recipes. I thought I would start off with a simple low calorie low FODMAP hot chocolate. If you are like me, and want to be drinking hot chocolate almost every week when it’s cold out, this recipe is perfect!
So many people buy hot chocolate mixes at the grocery store, or go to coffee shops, without realizing how easy it is to make your own hot chocolate. This recipe is great for someone who is making their own hot chocolate for the first time.
There are three essential ingredients for this recipe: milk, cocoa and sweetener.
You can use your preferred low FODMAP milk. If you know you are okay with lactose, you can use normal cows milk. I have tried this recipe with lactose-free cows milk and soy milk. If you use soy milk, make sure to use one made with soy protein, not soy beans, to keep the FODMAPs low. Almond milk is another option, but I have not personally tried it yet in this recipe. I usually drink cows or soy milk because they are higher in protein. Coconut milk is only low FODMAP at 1/2 cup.
I am so grateful that small amounts of cocoa powder is low FODMAP. Cocoa powder is low at 2 heaped teaspoons (8 g). At larger servings, it is high in fructans and galacto-oligosaccharides. This recipe only needs 2 levelled (not heaped) teaspoons.
Sweetener is of course essential to a tasty hot chocolate. I used 2 teaspoons of white sugar in this recipe to add some sweetness while keeping the overall sugar level down. One cup of this hot chocolate made with 1% milk and white sugar has less than 145 calories. If you wanted to lower the calories further, you could use skim milk or a low FODMAP artificial sweetener, such as Splenda/sucralose or stevia. Make sure to check the ingredients list of all artificial sweeteners, since some have added sugar alcohols (in particular some stevia blends). It’s best to consume artificial sweeteners in moderation, even if they are low FODMAP.
You may be thinking that 125 calories is super low, or you may be thinking that it is quite high. It is all about perspective. To give you a comparison, a grande sized peppermint hot chocolate (note: high in lactose) at Starbucks has 500 calories (whole milk and with whipped cream), along with 61 g of sugar (approx. 15 teaspoons). See the Starbucks Canada holiday drink nutrition facts here.
Now that I’ve scared you with those incredible nutrition facts, I hope you enjoy my low calorie low FODMAP hot chocolate recipe!
A simple and low calorie low FODMAP hot chocolate. Low FODMAP, gluten-free, and vegan option.
1cupmilk(lactose-free cows milk or soy protein soy milk)
2tspwhite sugar
2tspcocoa powder
Instructions
Pour 2 tablespoons of the milk into a saucepan. Heat on low and mix in sugar and cocoa. Stir until there are no lumps of cocoa.
Pour in the rest of the milk. Heat on medium-low until the hot chocolate is heated to your preferred temperature. Pour into a mug and enjoy!
Notes
There are multiple milk options. I prefer lactose-free cows milk.If you use soy milk, make sure to use one made with soy protein, not soy beans, to keep the FODMAPs low. Almond milk is another option. Coconut milk is only low FODMAP at 1/2 cup.
Cocoa powder is only low FODMAP at 2 heaped teaspoons per serving.
If you use an artificial sweetener instead of sugar, make sure to check the ingredients lists, since some have added sugar alcohols (in particular some stevia blends). It's best to consume artificial sweeteners in moderation, even if they are low FODMAP.
Tried this recipe?Give it a star rating!
I love this simple low calorie low FODMAP hot chocolate recipe, but I do sometimes get bored of plain old hot chocolate. I will be posting three more hot chocolate recipes this week, so stay tuned! Make sure to subscribe to my email newsletter or follow me on social media to stay updated.
Caffeine. Caffeine can increase diarrhea, another major symptom of IBS. High sources of caffeine include coffee, tea, cola drinks, chocolate and some over-the-counter pain relievers designed for headache relief — check labels carefully.
Swiss Miss Classics Milk Chocolate Hot Cocoa Mix, 8 Packets. This product has 1 ingredient that is high FODMAP and 2 ingredients that may be high FODMAP.
Raw cocoa/cacao powder is considered low FODMAP in serves of 10g (2 heaped teaspoons) or less. Varieties containing 23%, 60% and 70% cacao in 'drinking chocolate powders' can be consumed safely.
One of my favourite foods is dark chocolate. I am so happy it is low FODMAP (at 30 g servings or less). I eat it by itself, dipped in peanut butter, crumbled into oatmeal, and baked into cookies.
Supports Healthy Digestion: Cocoa has fibre, which aids in digestion and can contribute to a healthy digestive system, potentially reducing the risk of bowel-related health issues.
For example water, coconut water, and certain juices like orange, cranberry, lime, lemon, and tomato juice. Many hot low FODMAP drinks are available, including many teas, coffee and matcha. However, some tea, including black and chai tea, is only low FODMAP when brewed weakly.
No.This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 6 ingredients that could be moderate or high FODMAP depending on source or serving size.
Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.
Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).
Are potato chips low FODMAP? Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP. The ingredient list is simple, containing only potatoes, vegetable oil and salt.
Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.
Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.
Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant. Cocoa Powder: Two to 4 heaping teaspoons are considered low in FODMAPs.
Chocolate bars and candy can trigger IBS due to their fat and sugar content. They also commonly contain lactose and caffeine. Some people experience constipation after eating chocolate. Some vegan options for chocolate lovers may be more tolerable for people with IBS.
Ingesting cocoa can cause a surge of serotonin.This surge can cause your esophageal sphincter to relax and gastric contents to rise. Caffeine and theobromine in chocolate may also trigger acid reflux.
Introduction: My name is Errol Quitzon, I am a fair, cute, fancy, clean, attractive, sparkling, kind person who loves writing and wants to share my knowledge and understanding with you.
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