Which FODMAPs are in milk chocolate?

Milk chocolate contains lactose at a serving of 30 g.

Is milk chocolate low FODMAP?

Q: Is milk chocolate low FODMAP?

In small amounts — milk chocolate is moderate FODMAP at a typical serving (30 g): it contains some lactose. Smaller portions are often tolerated.

In small amountsModerate FODMAP

Milk chocolate is moderate FODMAP at a typical serving (30 g): it contains some lactose. Smaller portions are often tolerated.

Serving size used for this rating: 30 g

FODMAP breakdown

FODMAPs are six groups of fermentable carbs. Most people with IBS react to only one or two of them.

Fructanse.g. wheat, onion, garlic, rye: Low
Galacto-oligosaccharidese.g. beans, lentils, chickpeas, cashews: Low
Lactosee.g. milk, soft cheese, yogurt, ice cream: Moderate
Excess fructosee.g. honey, apples, mango, agave: Low
Sorbitole.g. stone fruit, avocado, sugar-free gum: Low
Mannitole.g. mushrooms, cauliflower, sweet potato: Low

What that means for your gut

Lactose · moderate
Also found in milk, soft cheese, yogurt, ice cream. If lactose bother you, you may notice bloating, gas or pain a few hours after eating milk chocolate — especially in larger portions or alongside other sources of the same group.

Lower-FODMAP swaps

Low-FODMAP options from the same food group:

Also covers: chocolate.

Ratings are general guidance for a typical serving, compiled from published low-FODMAP research. Your tolerance may differ. This page is not medical advice — talk to your doctor or a FODMAP-trained dietitian before making big diet changes.