Written by Kimberley Gittens, RD on behalf of Rachel McBryan, RD 

Valentine’s Day is right around the corner. Valentine’s Day is a time for celebrating love, connection, and of course, enjoying some of your favourite treats. But for those with Irritable Bowel Syndrome (IBS), this day can often be met with a mix of anticipation and concern. Traditional Valentine’s chocolates and rich dinners, while tempting, can be challenging for people managing IBS symptoms.

This doesn’t mean that Valentine’s Day can’t be sweet for everyone. In this blog, we’re focusing on the joy of inclusive celebration, highlighting a variety of IBS-friendly treats that are both delightful and gentle on the digestive system. Whether you’re planning a cozy night in, or a special date, there are tons of delicious options for you to enjoy Valentine’s day.

Low-FODMAP Chocolate

For many people, chocolate is a Valentine’s Day staple. However, chocolate can be a bit tricky when considering its FODMAP content. Dark chocolate is low in FODMAPs per 30 g serving, which can make it a great choice if your GI is sensitive. On the other hand, milk and white chocolate contain a moderate amount of white FODMAPs per 30 g serving. 

It’s important to be mindful of the added ingredients in chocolate products, such as high-FODMAP sweeteners like honey or agave syrup, and dairy in milk chocolates, which can elevate the FODMAP levels. You can also check the ingredients list for low-FODMAP sweeteners or dairy alternatives can make it a more GI-friendly choice.

Examples of Low-FODMAP Chocolates 

There are tons of low-FODMAP chocolates that you can enjoy this Valentine’s Day, including: 

    • FODY Dark Chocolate Nuts and Sea Salt 
    • Lindt Excellence Chocolate Bar 70% Dark Chocolate (?cooking)
    • Barkthins Snacking Dark Chocolate 
    • Chocolove Chocolate Bar Dark 
    • Trader Toe’s Oat Chocolate Bar 
    • Haagen Dazs Frozen Dessert Bars Non-Dairy Chocolate Fudge 
    • Endangered Species Chocolate Bar – Salted Peanuts and Dark Chocolate
Chocolate bars are a great treat to enjoy in your IBS-Friendly diet.

Low-FODMAP Dried Fruits 

Fruits in chocolate bars can be a delightful option, but it’s important to choose carefully. Many fruits, like cherries and apples, are high in FODMAPs and can trigger IBS symptoms. However, opting for chocolate bars with low-FODMAP fruits such as strawberries or oranges can provide a sweet, gut-friendly treat that adds a fruity twist without discomfort. This careful selection ensures that the indulgence aligns with a sensitive digestive system, making Valentine’s Day both sweet and comfortable.

Low-FODMAP Drinks

Drinks and beverages are also a source of FODMAPs and should be considered when building your IBS-friendly meals. Some alcohols are high in FODMAPs, however there are many low FODMAP options that you can enjoy. You can find more low-FODMAP beverages here.

Beverages are also a source of FODMAPs

The Low-FODMAP Diet 

Learn more about low-FODMAP foods, and building IBS-friendly from our other articles here.

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Kimberley is a Registered Dietitian, licensed in Ontario. She helps clients across Ontario control their blood sugars and reduce their risk of chronic conditions.