Chocolate and Easter go hand in hand— in my home there are two days of the year that you can eat chocolate for breakfast – Christmas Day and Easter Sunday.
However for some people, especially those with digestive issues eating chocolate can cause gut issues such as indigestion, bloating, diarrhoea and pain. However, we are often told that chocolate is GOOD for our gut health so why is it a problem for some?
Interested to find out, well then grab yourself a cuppa, a comfy seat and lets find out.
Is Chocolate good for my gut health?
Chocolate has been touted as aiding gut health, but before you going grabbing your favourite bar all the name of gut health there are some things you need to know.
Chocolate is a made from cocoa beans which are fermented then processed. Cocoa does contains antioxidants and fibre, that can help feed the beneficial bacteria in the gut and also reduce inflammation. However these benefits are primarily found in good quality dark chocolate and the more milk you add in the more these beneficial compounds become diluted.
It is also worth noting that the higher the cocoa content the greater the caffeine content. Whilst it is variable (ranging from 40-70g in dark chocolate, less in milk) it is worth noting as caffeine is a known gastric irritant.
As a Dietitian, I advocate that there is a place for all foods within your diet including chocolate. However, I wouldn’t recommend increasing your chocolate consumption in the name of improving your gut health.
So now I’ve busted that myth let’s move on to look at why chocolate can cause issues such as bloating, indigestion and diarrhoea.
Here’s how you can enjoy Easter treats without feeling uncomfortable afterwards.
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Why Does Chocolate Cause Bloating, heartburn/indigestion and diarrhoea?
Chocolate can trigger gut issues for a few reasons:
- High fat content – reduces the rate at which the stomach empties therefore the longer it stays in your stomach the greater risk there is of causing indigestion.
- Lactose in milk chocolate – As you get older your ability to digest lactose (the natural sugar in milk CAN decrease). This is why I don’t advise reducing milk products routinely as the less milk you have in your diet the less lactase (the enzyme that breaks down milk) you produce
- Sweeteners in ‘diabetic’ chocolate – Sweeteners like sorbitol and mantitol can cause bloating and diarrhoea. These are routinely found in diabetic, low sugar or no added sugar chocolate. Even if you don’t have gut issues, I can almost guarantee you will rushing to the nearest toilet – they usually warn you on the packaging!
- How you eat it – You might find yourself reaching for the chocolate at the end of the day when you finally sit down and are tired. Often at these times our bodies crave energy dense foods, you might also be watching TV or doom scrolling on your phone whilst absentmindedly eating you favourite chocolate bar. By having a balanced breakfast, lunch and evening meal you can reduce the chances of reaching for the chocolate come 9pm.
- You may also be snacking on chocolate late at night, whilst still having food from your evening meal. Going to bed with a full belly the perfect storm for some late night indigestion.
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How to Enjoy Chocolate Without Causing Diarrhoea, Bloating and Heartburn
- If you want some have it!
Scarcity leads to obsession! Remember during the COVID-19 pandemic or at the forecast of a storm everyone goes mad and buys everything up. The same thing happens when you tell yourself you can’t eat something, you begin to think about it more and ultimately end up over eating it. Its better to eat a small amount an satisfy the wee notion that you have for it.
- Pick a higher cocoa content
Chocolate with a cocoa content of 70% will contain less sugar and milk therefore easier to digest for some. You are also less likely to overeat on chocolate with a higher cocoa content.
- Don’t eat late at night – it is best not to eat 3 hours before going to bed to give your body time to digest your food before it slows down at bedtime
- Slow down
Due to its texture chocolate lends itself to being eaten quickly. Dairy milk chocolate melts at 35 degrees, 2 degrees less than body temperature and that not a coincidence! It gives that lovely melt in the mouth feel that we love so much about chocolate.
What Can You Do To Ease Bloating?
If bloating is a regular issue for you, prevention is better than a cure! Bloating can be caused by a number of issues, it might just be what you are eating but also other lifestyle factors.
Here are my top tips as a Dietitian to reduce bloating:
- Stop chewing gum – it stimulates the di8gestive system which can cause bloating
- Reduce fizzy drinks – adds air into your digestive system
- Slow down when you are eating – chew your food for around 20 chews per mouthful and put your cutlery down between mouthfuls
- Go for a walk after meals – Movement helps your body get rid of exces gas and moves everything through your system
- Manage stress – The gut and brain are connected, and stress can trigger gut symptoms.
Easter is a time for joy, family, and, of course, chocolate! If you find that chocolate triggers bloating, indigestion, or diarrhoea, small adjustments can make a big difference. Remember, no food should be off-limits entirely, and enjoying a little chocolate in a way that suits your body is the key to feeling good.
If digestive discomfort is a regular issue for you, there may be underlying causes worth exploring. Rather than restricting foods unnecessarily, working with a dietitian can help you find solutions that let you enjoy food without the worry. Ready to take control of your gut health? Book a call with me today by clicking here!
If you have enjoyed this article you may also find this one helpful – why does my bloating / constipation & Diarrhoea get worse at Christmas. Click here
