Is Lindt 70% cocoa low FODMAP? Your guide to enjoying dark chocolate on a low FODMAP diet

November 11, 2025 •

5 min read

For individuals following a low FODMAP diet, finding an enjoyable sweet treat can be challenging; approximately 1 in 7 adults suffer from IBS, a condition often managed by reducing fermentable carbs. This makes the question 'Is Lindt 70% cocoa low FODMAP?' a common one for chocolate lovers seeking clarification on suitable indulgence.

Quick Summary

This guide examines whether Lindt 70% cocoa is low FODMAP, focusing on the importance of serving size for dark chocolate within a low FODMAP dietary plan. It explores potential digestive triggers beyond FODMAPs, helping individuals manage symptoms effectively while enjoying their favorite treats.

Key Points

Serving Size Matters: Dark chocolate, including Lindt 70%, is considered low FODMAP at a standard 30g serving size, according to Monash University guidelines.
Check Ingredients Carefully: The Lindt Excellence 70% bar has a simple, low FODMAP-friendly ingredient list, but it is crucial to avoid varieties with added high FODMAP ingredients like high-fructose corn syrup or milk solids.
Beware of High Fat: Large quantities of any chocolate can trigger IBS symptoms due to high-fat content, which affects gut motility, even if the FODMAP content is low.
Dark vs. Other Chocolates: Opting for dark chocolate with a higher cocoa percentage (70%+) is generally safer than milk or white chocolate, as it contains significantly less lactose.
Monitor Personal Tolerance: Everyone's reaction to FODMAPs and other dietary components is different. Always listen to your body and monitor your own symptoms carefully, even with low FODMAP foods.
Certified Options Exist: For added reassurance, look for chocolate products that carry the official Monash University Low FODMAP Certified™ seal.

Understanding FODMAPs and Chocolate

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of carbohydrates that can cause digestive issues like bloating, gas, and abdominal pain in individuals with Irritable Bowel Syndrome (IBS). Chocolate, despite its popularity, can be a complex food for those following a low FODMAP diet because it contains several components that might trigger symptoms. These include:

Lactose: A disaccharide found in milk, a common ingredient in milk and white chocolates. Darker chocolates typically contain less or no milk, reducing the lactose load.
Fructans and GOS: Oligosaccharides that can be present in cocoa solids. Higher percentages of cocoa mean more cocoa solids, and potentially more of these FODMAPs, but they are often only a problem in very large serving sizes.
Fat Content: Regardless of FODMAP content, the high-fat nature of chocolate can affect gut motility and contribute to IBS symptoms in some individuals.
Caffeine: Present in cocoa solids, caffeine can stimulate the gut, causing discomfort.

Is Lindt 70% Cocoa Low FODMAP? The Excellence Bar Explained

The simple answer to whether Lindt 70% cocoa is low FODMAP is yes, in the right serving size. The key is to look at the specific product. The Lindt Excellence 70% Cocoa Dark Chocolate bar is a good example, with a simple ingredient list typically including cocoa mass, sugar, cocoa butter, soy lecithin, and vanilla. Notably, it lacks common high FODMAP additives like high-fructose corn syrup or significant milk solids that are often found in other, less pure chocolate products or truffles.

The Importance of Serving Size

According to the gold standard of FODMAP research from Monash University, dark chocolate can be enjoyed on a low FODMAP diet within specified portion limits. Monash has tested dark chocolate and confirms a 30g serving (approximately 5 squares) is low FODMAP. The limiting FODMAPs—fructans and GOS—are typically only an issue in very large servings (e.g., over 125g). However, some sources, like FODMAP Everyday, suggest that for 85% dark chocolate, fructans don't become moderate until around 350g, indicating that the fructan content increases with higher cocoa percentages. For the 70% bar, staying within the recommended 30g serving is a safe bet for most individuals.

Potential Triggers Beyond FODMAPs

Even when sticking to a low FODMAP portion, some individuals might still experience symptoms. This can be due to factors other than FODMAPs:

High-Fat Content: Chocolate is a fatty food. A high-fat intake can slow down digestion and affect gut motility, which can worsen IBS symptoms like bloating and cramping.
Caffeine Sensitivity: Dark chocolate has more caffeine than milk chocolate. If you are sensitive to caffeine, even a small portion might stimulate your gut. Many individuals with IBS report worsened symptoms after consuming caffeine.
Personal Tolerance: The low FODMAP diet is not a one-size-fits-all solution. Every individual has a unique tolerance level for certain foods. What works for one person may not work for another. Careful monitoring of your own symptoms is essential.

Low FODMAP Chocolate Comparison


Chocolate Type	Key FODMAPs to Watch	Monash Low FODMAP Serving Size	Potential Other Triggers
Dark Chocolate (e.g., Lindt 70% Excellence)	Fructans (in large servings), GOS	30g (~5 squares)	High fat, caffeine
Milk Chocolate	Lactose (high), Fructans	20g (~4 squares)	High fat
White Chocolate	Lactose (high)	25g (~4 squares)	High fat, high sugar
Carob	Fructans (in larger amounts)	Varies, can be high FODMAP	Varies by product
Monash Certified Low FODMAP	None (guaranteed)	Varies by product	May still contain fat/caffeine

How to Choose and Enjoy Low FODMAP Chocolate

To ensure your chocolate enjoyment doesn't lead to a flare-up, follow these tips:

Choose Darker Varieties: Opt for dark chocolate with 70% cocoa or higher, as it naturally contains less lactose than milk or white chocolate.
Strictly Control Portions: Adhere to the 30g portion size for dark chocolate recommended by Monash University to keep fructan levels in check.
Check Ingredients Carefully: Always read the label to ensure no high FODMAP ingredients like high-fructose corn syrup, inulin, or chicory root have been added. For products with simple ingredients like Lindt Excellence, this is easier.
Limit High-Fat Intake: Be mindful of your total fat consumption. Avoid having your chocolate after a heavy, fatty meal to minimize the risk of gut motility issues.
Consider Certified Products: For peace of mind, seek out products with the official Monash University Low FODMAP Certified logo. These have been tested and approved.
Explore Alternatives: If you are very sensitive, alternatives like carob (in small, safe portions) or specialized certified low FODMAP treats might be better options.

Conclusion

For those on a low FODMAP diet, Lindt 70% cocoa can be a perfectly acceptable treat, provided you are consuming the right product and watching your portion size. The simple ingredients of the Lindt Excellence 70% bar align well with low FODMAP principles, especially when enjoyed in a modest 30g serving. However, the high-fat and caffeine content of any chocolate can still be a potential trigger for IBS symptoms. Paying attention to your body's specific tolerances and checking ingredient labels are crucial for enjoying chocolate without discomfort while following a nutritious diet. When in doubt, consulting a registered dietitian trained in the low FODMAP diet is always the best approach. More information on the diet can be found on the official Monash FODMAP website. https://www.monashfodmap.com/ibs-central/i-have-ibs/

How to choose a Low FODMAP chocolate:

Check for Milk: The higher the cocoa percentage, the lower the milk content, which means less lactose. Aim for 70% or higher.
Check for Additives: Scrutinize the ingredient list for hidden FODMAPs like high-fructose corn syrup, inulin, or chicory root, which can trigger symptoms.
Confirm Portion Size: Be mindful of your consumption. Even a low FODMAP food can become high FODMAP in a large quantity.
Monitor Symptoms: Pay close attention to how your body reacts to different types and amounts of chocolate to determine your personal tolerance.
Try Certified Brands: Look for the Monash University Certified Low FODMAP seal on products for an easy, pre-tested option.
Consider High-Fat Effects: Recognize that high-fat content can be an independent trigger for IBS symptoms, especially when consumed in large amounts.

Frequently Asked Questions

According to Monash University, a standard serving of 30g (about 5 squares) of dark chocolate is considered low FODMAP and should be well-tolerated by most individuals.

Dark chocolate is a better choice because it contains less milk and therefore less lactose, a common FODMAP disaccharide. The higher the cocoa percentage, the lower the lactose content.

No, consuming a large amount like a whole bar is not recommended. While the small-serving FODMAP levels are low, eating a large portion could increase fructan content and trigger symptoms due to the overall high-fat content.

Not necessarily. It is important to check the ingredients of each specific product. For example, Lindt's Excellence 70% bar is generally fine, but other products like Lindor truffles contain additional high FODMAP ingredients.

High-fat content, especially when consumed in large quantities, can slow down digestion and increase gut motility, which can worsen symptoms like bloating, cramping, and abdominal pain in some people with IBS.

Look for a simple ingredient list without high FODMAP additions like high-fructose corn syrup, inulin, and chicory root. Ingredients like cocoa mass, cocoa butter, sugar, and soy lecithin are generally considered low FODMAP.

Caffeine is a gut stimulant and can cause digestive issues like increased bowel movements in some individuals. Darker chocolates contain more caffeine, so those sensitive to it should be mindful even with small servings.