🥬 Cocoa Powder
Cocoa powder is a rich, chocolatey ingredient made by grinding roasted cacao beans and removing most of the cocoa butter. This versatile pantry staple comes in several forms, including natural cocoa powder (acidic with a sharp chocolate flavor) and Dutch-process cocoa (alkalized for a milder, smoother taste). Both unsweetened cocoa powder and raw cacao powder are popular among health-conscious bakers and chocolate lovers. For those following a low FODMAP diet, cocoa powder offers wonderful news: it's considered low FODMAP in reasonable portions, allowing you to enjoy chocolate flavor without triggering digestive symptoms. According to Monash University testing, cocoa powder contains minimal FODMAPs when consumed in typical baking and beverage quantities. This makes it an excellent choice for adding depth and richness to low FODMAP desserts, smoothies, and hot chocolate. Nutritionally, cocoa powder is surprisingly beneficial for gut health and overall wellness. It's packed with flavonoids and polyphenols—powerful antioxidants that may support digestive health and reduce inflammation. Cocoa powder is also an excellent source of magnesium, which helps regulate muscle function including digestive tract muscles, and contains iron, zinc, and fiber. The fiber in cocoa powder is primarily insoluble, which can support regular bowel movements without fermenting excessively in the gut. When cooking with cocoa powder on a low FODMAP diet, choose unsweetened varieties to control your sugar intake and avoid hidden FODMAP ingredients. Natural cocoa powder works beautifully in recipes with baking soda, while Dutch-process cocoa pairs well with baking powder. Both types can be used interchangeably in most low FODMAP recipes, though they may produce slightly different flavors and colors. Store cocoa powder in an airtight container in a cool, dark place to preserve its antioxidant properties and prevent it from absorbing moisture or odors. Whether you're making low FODMAP brownies, chocolate smoothies, or a comforting cup of hot cocoa with lactose-free milk, cocoa powder delivers rich chocolate satisfaction while keeping your digestive system happy.
Portion sûre
2 heaped teaspoons (10g) per serving
🔬 Note scientifique
Monash University has tested cocoa powder and found it to be low FODMAP at 2 heaped teaspoons (10g) per serving. At this portion size, cocoa powder contains negligible amounts of oligosaccharides, lactose, fructose, and polyols. The low FODMAP status applies to both natural and Dutch-process cocoa powder. Larger servings (4 heaped teaspoons or 20g) remain low FODMAP, making cocoa powder one of the most generous low FODMAP ingredients for chocolate lovers. The minimal FODMAP content is due to the processing method, which removes most of the cocoa butter and concentrates the cocoa solids, leaving behind primarily low-FODMAP compounds like theobromine, caffeine, and beneficial polyphenols. Unlike chocolate bars that may contain high FODMAP ingredients like milk solids or inulin, pure unsweetened cocoa powder is safe for the elimination phase of the low FODMAP diet.
