Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
Dark 30 g; milk 20 g; white 20 g
FODMAP group responsible
- Lactose — Disaccharides. Milk sugar. Reduced or absent in aged cheese and lactose-free dairy.
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Dark chocolate is the most generous at 30 g. Milk and white chocolate are lower because the lactose counts. All three are portions worth knowing rather than guessing, since chocolate is easy to keep reaching for.
Recipes using dark chocolate
Flourless Dark Chocolate Peanut Butter Cookies
Four ingredients, one bowl, no flour to substitute and nothing to get wrong. The dessert to have on hand when the craving arrives at 9pm.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.