Research diet updates

For scientific papers, see Publications.

Easter special: What is the FODMAP content of chocolate?

Easter egg

  • Green : dark chocolate. 1 serve = 5 squares or 30 g
  • Amber : milk chocolate. 1 serve = 5 squares or 30 g - Lactose is the fodmap
  • Amber : white chocolate. 1 serve = 5 squares or 30 g - Lactose is the fodmap

Avoid large serves of chocolate. Chocolate is high in fat, and when consumed in excess can affect gut motility and may trigger symptoms.

Avoid carob chocolate. Carob powder is high in oligos (fructans), and much higher than cocoa powder.

Posted 8 April 2014

FODMAP content of Hot Beverages

The Translational Nutrition research group completed analysing a range of tea, coffee and hot chocolate beverages in September 2013 (see detail in table below).  This information will soon be added to our smart phone FODMAP app .

If milk is added, choose suitable low FODMAP milk such as lactose-free cow’s milk or soy milk (based on soy protein, not whole soy beans- which are high in FODMAPs). Many individuals with lactose malabsorption can tolerate small amounts of lactose-containing milks such as cow’s or goat’s milk (e.g. 2 tablespoons). It is important to note that caffeine does affect gut motility and, when consumed in excess, can be an additional symptom trigger.

 

Low FODMAP Content

Moderate FODMAP Content

High FODMAP Content

Coffee

*Regular or decaffeinated

  • Instant* (2 heaped teaspoons)
  • Espresso, black (single or double shot)*
  • Espresso* (single or double shot) made up with lactose-free cow's milk to 1 cup/250ml
  • Espresso* (single or double shot) made up with soy milk (soy protein) to 1 cup/250ml
 
  • Espresso* (single or double shot) made up with cow's milk to 1 cup/250ml
  • Espresso* (single or double shot) made up with soy milk (soy beans) to 1 cup/250ml

Tea

(Ratings are based on a 1 cup/250ml serve)

  • Black tea leaves/bag, weak
  • Chai tea, weak
  • Dandelion tea, weak
  • Green tea
  • Herbal tea, weak (fruit-based with chicory root)
  • Peppermint tea
  • White tea leaves/bag
  • Black tea leaves/bag, strong
  • Dandelion tea, strong
  • Chai tea, strong
  • Chamomile tea
  • Fennel tea
  • Herbal tea, strong (fruit-based with chicory root)
  • Oolong tea

Hot Chocolate

  • Carob powder (1 heaped tsp)
  • Cocoa powder (3 heaped tsp)
  • Drinking Chocolate (23%, 60% or 70% cocoa) (2 heaped tsp)
  • Chocolate Energy Drink  (3 heaped tsp)
  • Carob powder (2 heaped tsp)

Posted 18 October 2013