Previously, conventional knowledge claimed that chocolate is a GI irritant and should therefore be avoided by those with IBS. If you adore chocolate, as many do, this may crush your heart. However, not all is lost. The new science that sheds some light on the matter may allow you to partake in this “meal of the gods.”
Chocolate’s Health Advantages
Chocolate has a strong record of being thought to have health-promoting properties. Modern study on cocoa, the dried seed is used to produce chocolate, reveals that it has cardiovascular and neurological benefits. These advantages are assumed to be derived from flavanol molecules found in cocoa. In particular, preliminary evidence indicates that cocoa may:
- Lower blood pressure
- Assist in reversing insulin resistance
- Decrease blood cholesterol levels
- Slow age-related memory decline
Chocolate’s Influence on Gut Bacteria
Now for the positive news for IBS sufferers! According to new research, cocoa may operate as a prebiotic—a meal that promotes a healthy balance of intestinal bacteria. Very little of the cocoa flavanols are absorbed at the small intestine level; therefore, they end up in the large intestine. They then interact with the bacteria in your stomach. For example, a four-week period of daily ingestion of a drink high in cocoa flavanols resulted in alterations in the gut microbes of research participants, according to a small study. As a result, both bifidobacteria and lactobacillus microorganisms were raised, which are both helpful to the gut and overall health.
These advantages include preventing disease-causing germs from developing on the gut lining and reducing the growth of disease-causing bacteria. Clostridia microorganisms, an example of potentially pathogenic bacteria, were also shown to be reduced in the study’s findings. The most common forms of prebiotics, such as fructooligosaccharides and galactooligosaccharides, do generally not boost lactobacillus microbe counts. Because both prebiotics are rich in FODMAPs, this new research makes cocoa a potentially attractive prebiotic alternative for persons with IBS. However, it is found that consuming these specific FODMAP types worsens their symptoms.
What Is the Appropriate Amount of Chocolate to Consume?
Another area where contemporary science can assist a person with IBS is enjoying chocolate without fear of triggering symptoms. Monash University in Australia was kind enough to include chocolate and cocoa powder on their list of foods to be tested for FODMAP content. Here’s what they discovered:
- Dark chocolate: A serving size of half an ounce to no more than three ounces is considered low-FODMAP.
- A half-ounce serving of milk chocolate or white chocolate is considered low-FODMAP. However, if you are lactose intolerant, the level of lactose grows to the point where you may have symptoms.
- Cocoa Powder: Two to four heaping teaspoons are low in FODMAPs.
- Drinking chocolate (23% – 60% cocoa): FODMAPs are considered low in serving amounts less than 3 ounces.
Will Eating Chocolate Make You Gain Weight?
Here’s a possible bright side to having IBS. Limiting your chocolate consumption owing to its FODMAP level may help you avoid the pitfalls of overindulging in chocolate. Most commercially accessible chocolate goods include significant sugar and fat levels, and hence eating such products can contribute to weight gain. Obesity, of course, raises your chances of diabetes, heart disease, and Alzheimer’s disease. As a result, eating high-calorie chocolate products will neutralize any potential benefits from the flavanols in cocoa.
How to Enjoy Chocolate Healthily
You should know that the larger the percentage of cocoa in a chocolate product, the healthier it is for you. This is because you’re getting more healthful cocoa and less unhealthy sugar and fat. The higher the proportion of cocoa in the product, the darker the chocolate. Therefore, you may need to increase the amount of cocoa gradually. Begin with a 70% cocoa dark chocolate and progressively work your way up to 85% cocoa. As you progress from milk chocolate to higher-level dark chocolates, you will notice that the taste becomes less sweet and slightly more bitter.
Kim’s Final Thoughts…
This, believe it or not, is a good thing! It is more difficult to overeat anything slightly bitter. With a darker chocolate, you may discover that a tiny portion is enough to satisfy you. Adding raw cacao to smoothies is another healthy way to consume chocolate. Raw cacao provides all of the advantages of cocoa beans without the drawbacks associated with added sugar and milk lipids found in chocolate. In addition, raw cacao may add decadence and flavor to your smoothies. So, yes, you can eat chocolate and feel good about it.
