Why Hershey's Special Dark is Not Considered Low FODMAP
For those following a Low FODMAP diet to manage symptoms of Irritable Bowel Syndrome (IBS), it's crucial to examine the ingredients of any packaged food. While dark chocolate is often cited as a low FODMAP option in specific serving sizes, the formulation of Hershey's Special Dark contains components that make it unsuitable for this dietary plan. The primary issues stem from its inclusion of milk fat and potentially high concentrations of fructans from cocoa processed with alkali.
The Role of Milk Fat and Lactose
One of the most immediate red flags for a low FODMAP product is the presence of dairy, which contains lactose (a disaccharide FODMAP). The ingredients list for Hershey's Special Dark includes "milk fat". While the quantity of milk fat is likely small compared to traditional milk chocolate, any amount introduces lactose. For those sensitive to lactose, this can be enough to trigger digestive symptoms. It's a key distinction that separates it from pure, dairy-free dark chocolate, which can be tolerated in small, controlled portions.
Cocoa Solids and Fructans
Another consideration is the cocoa content. Cocoa powder, while generally low FODMAP in very small quantities, can contain fructans (an oligosaccharide FODMAP). Hershey's Special Dark lists "cocoa processed with alkali" as an ingredient, which can affect the concentration of these fermentable carbohydrates. High concentrations of cocoa, especially in larger servings, can exceed the low FODMAP threshold for fructans. Monash University testing has established safe serving sizes for pure dark chocolate, but these guidelines don't apply universally to all products, especially those with added ingredients.
Low FODMAP Chocolate Alternatives
Navigating the world of chocolate on a low FODMAP diet doesn't mean giving up dessert entirely. There are several alternatives that align with the diet's principles. The goal is to find chocolate with a high cocoa percentage and a minimal ingredient list, free from dairy, sugar alcohols, and high-fructose corn syrup.
- High-Quality Dark Chocolate: Look for dark chocolate with 70% cocoa or higher. In small portions of around 30 grams, pure dark chocolate is typically low FODMAP. Always check the label for dairy ingredients and other additives.
- Certified Low FODMAP Products: A number of brands now offer products specifically certified as low FODMAP. These options have been tested and verified to be safe for the elimination and reintroduction phases of the diet. Brands like Fody Foods offer low FODMAP dark chocolate products.
- Dairy-Free Chocolate: Opt for high-quality dark chocolate explicitly labeled as dairy-free. Many artisan and health food brands provide excellent choices. Ensure they don't contain other high FODMAP ingredients. For instance, Moo Free Original bars, sweetened with rice syrup, are a possible option, as rice syrup is low FODMAP.
- Homemade Chocolate: For complete control over ingredients, making your own dark chocolate is a great option. Recipes using cocoa powder, coconut oil, and a low FODMAP sweetener like rice syrup or a small amount of maple syrup can be easily adapted.
Comparison: Hershey's Special Dark vs. Low FODMAP Dark Chocolate
| Feature | Hershey's Special Dark | Low FODMAP Dark Chocolate (e.g., certified brand) |
|---|---|---|
| Key High FODMAP Ingredients | Milk fat, potentially high fructans from cocoa processed with alkali | None identified in certified products |
| Dairy Status | Contains milk fat | Dairy-free or uses lactose-free ingredients |
| Added Sweeteners | Contains sugar | Uses low FODMAP sweeteners like dextrose, rice syrup, or a small amount of maple syrup |
| Serving Size | Not low FODMAP at any serving size due to ingredients | Often requires adherence to a specific portion size (e.g., 30g) |
| Reliability for FODMAP Diet | Unsuitable for elimination phase | Safe for elimination phase (check certification or test) |
How to Find a Truly Low FODMAP Chocolate
Finding a truly low FODMAP chocolate requires a little detective work and careful label reading. Following these steps will help you make the best choice for your digestive health.
Read the Ingredients List Carefully
Always scrutinize the label for hidden high FODMAP ingredients. Look for dairy products (milk, milk fat, milk solids), high-fructose corn syrup, agave syrup, and polyols (e.g., sorbitol, xylitol). Even natural flavors can sometimes contain hidden FODMAPs, so simpler ingredient lists are better.
Stick to Recommended Serving Sizes
Even for low FODMAP dark chocolate, portion control is key. A standard low FODMAP serving size for dark chocolate is typically 30 grams (about 5 squares). Exceeding this amount can increase your intake of potential FODMAPs from the cocoa, fat, and any remaining sugar, which can still trigger symptoms for some individuals.
Utilize Certified FODMAP Apps
Tools like the Monash University FODMAP app and Fig app can be invaluable resources. The Monash app has tested many foods and provides specific serving size information. The Fig app allows you to scan products and instantly see if they contain high FODMAP ingredients. These tools are highly recommended for confirming a product's status.
Conclusion
In summary, while dark chocolate can be a low FODMAP treat, Hershey's Special Dark is not suitable due to its ingredients. The presence of milk fat introduces lactose, and the processing of cocoa can contribute to higher fructan content, making it a potential trigger for IBS symptoms. For those on a low FODMAP diet, the best approach is to seek out high-quality, pure dark chocolate (70%+ cocoa), dairy-free options, or certified low FODMAP brands. Always prioritize reading ingredient labels, adhering to recommended serving sizes, and consulting official FODMAP resources to ensure your chocolate indulgence remains gut-friendly. For further information on low FODMAP eating, the Monash University FODMAP blog offers a wealth of research and tips.
