IBS Easter Gut Guide
With Easter just around the corner, many people with irritable bowel syndrome (IBS) start to question whether eating certain foods such as chocolate is worth the potential tummy troubles. Around here, we refer to this as a “snackrafice.” The definition? When you know that a certain food might trigger your IBS symptoms, but you go for it anyway.
However, it doesn’t have to be this way! How would you feel if we told you that you could still enjoy chocolate this Easter without a side of IBS symptoms?
Consider this your go-to IBS Gut Guide for this Easter.
The Good News?
Yes, that’s right! We have good news.
Studies show that dark chocolate can actually be good for your gut. Dark chocolate contains polyphenols which gut bacteria love to snack on. However, you will get most of these from your fruit and veg, so if dark choc isn’t your thing, our core food groups have your back.
FODMAP and Gut Irritants
Those pesky FODMAPs always rock up to the party uninvited. If you’re sensitive to FODMAPs, then it may pay to check all the ingredient lists and avoid or reduce products containing:
Inulin and chicory root
High FODMAP sweeteners including sorbitol, mannitol, xylitol and isomalt
Fat and caffeine are gut irritants found in chocolate and could be the culprit for IBS unpleasantries. As much as it pains us to say this, eating large portions of chocolate will increase your chances of having an IBS flare due to the presence of these gut irritants.
Lactose
Lactose is another FODMAP that tends to get low FODMAPPers into a tizzy. However, the aim is to eat low-lactose foods and not no-lactose foods.
These serve sizes are considered low lactose and are usually well tolerated by IBS sufferers:”
Dark chocolate: 1 serve = 5 squares, 3 small eggs or 30 g
Milk chocolate: 1 serve = 4 squares, 2 small eggs or 20 g
White chocolate: 1 serve = 4 squares, 2 small eggs or 20g
Remember to space out your chocolate consumption to avoid FODMAP stacking. Leave about 4 hours between eating 1 serve of chocolate as outlined above.
If you want to eat slightly more, you could consider using a lactase enzyme. However, always speak to a medical professional before starting a new supplement and/or medication.
The Bottom Line?
Yes, you can still eat chocolate if you suffer from IBS! We just need to finesse how you consume it. If you’re mindful of the gut irritants, FODMAPs and serving sizes of chocolate you’ll likely have a relaxing and IBS flare-free weekend.
This article was written by Michelle Keaughran.
Accredited Practising Dietitian & Nutritionist
Director of The Digestion Co.
Michelle is a Monash trained low FODMAP dietitian. She works with IBS sufferers to identify their triggers and to ensure they have plentiful variety in their diet.
