Easter…basically every chocoholics favourite holiday (myself included!). When a day consists of chocolate eggs/bunnies and hot cross buns, what’s not to love?
Well, I don’t think any of us exactly love those unwanted extra kilos that often result from overindulging in Easter eggs (oops!). This beloved Easter chocolate can also result in unwanted gut symptoms, for those with IBS. Managing low FODMAPs at Easter can definitely be a challenge, but it is a hurdle you can overcome!
What chocolate can I eat on a low FODMAP diet?
The best option for managing low FODMAPs at Easter is sticking mostly to dark chocolate. Dark chocolate is low FODMAP (up to 90g), as it contains minor amounts of lactose.
Milk and white chocolate are low FODMAP at servings of 15g (about 2 ½ squares or 3 miniature eggs). Servings of more than 15g are moderate FODMAP, and should be limited if lactose is a trigger.
How much Easter chocolate is ok for FODMAPs?
- <90g dark chocolate = ½ Cadbury old gold bunny, 4 rows of squares, or 18 miniature eggs.
- <30g milk chocolate = 1 row or 6 miniature eggs
- <30g white chocolate = 1 row or 6 miniature eggs
Chocolate to avoid
- Eggs/bunnies with a creamy/gooey filling
- Varieties with products mixed through such as biscuit and honeycomb.
- Swiss/Belgium varieties, as often higher in lactose.
- >30g white/milk chocolate and >90g dark chocolate
Hot Cross Buns
Regular hot cross buns should be avoided for those on a low FODMAP diet. As hot cross buns contain high levels of wheat and dried fruit (if fruit variety), they are not FODMAP friendly.
Take a look at our recipe for low FODMAP Choc Cross Scones instead! They aren’t quite your traditional bun, but they are a delicious low FODMAP alternative.
Another idea for managing low FODMAPs at Easter is making a decadent low FODMAP chocolate dessert that everyone can enjoy!
Our low FODMAP Fudgey-Pecan brownies are an absolute winner, and no one will have a clue they are low FODMAP. If you’re after a cake instead, try out our dark-chocolate mousse cake which is another crowd pleaser.
If you’re like me and love a nice Easter morning breaky, you could make some gluten-free pancakes with raspberries and dark-choc chips. Crossiants are a popular easter breakfast, and there are gluten-free crossiants (‘Genius’ brand) available from the coles freezer aisle. Enjoy toasted with ham, cheese and tomato or strawberry jam for the sweet tooth.
Enjoy in moderation
Excess amounts of both fat and sugar (which chocolate is high in), can cause stomach upsets. So even if a low FODMAP serve size, chocolate should be enjoyed in moderation. Also be mindful that dark chocolate in particular contains moderate amounts of caffeine, which can trigger IBS symptoms and impact sleep.
One way to reduce the risk of overindulgence is to have a small amount after a meal. This way you shouldn’t be too hungry, and are more likely to be satisfied with a couple of miniature eggs.
Happy Easter everyone, from The FODMAP Challenge team!