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FODMAP friendly Hot Chocolate

It’s the time of year when it get’s dark early and all you want to do in the evening is to curl up on the sofa with a hot drink….at least that’s me!

Having done the low-FODAP diet a few years back I discovered that milk triggered my symptoms. Initially I really missed milk because I used to really enjoy it. I used to look longingly at people having hot chocolate in cafe’s because it looked so nice especially during the winter months. After some time I got more used to drinking alternative milks such as almond milk and I realised I could still have hot chocolate. I just need to adapt it to be low FODMAP

If you love smooth homemade hot chocolate you’ll love this recipe. It’s great for sensitive tummies and simple to make.

The recipe is also in my new book ‘Tummy Revolution, Gut health made simple’ as one of the drinks options. The book has lots of recipes for your every day needs such as breakfast, lunch, dinner, snacks and drinks to give you the choice and freedom to eat well whilst keeping your tummy happy and healthy. All recipes are low FODMAP and dietitian approved so be sure to check out the book here


Serves 1, Prep & Cook time 5-10 min, 


1 cup (250ml) milk such as lactose free, almond or rice milk

2 tbsp unsweetened cacao powder

1-2 tbsp maple syrup (or sugar)

A pinch of salt

¼ tsp vanilla extract

A dollop of whipped cream to serve if you wish (optional) 


  1. Pour the milk into a small saucepan and bring to simmer over medium heat
  2. Whisk in the cacao powder until there are no lumps left
  3. Add the maple syrup, pinch of salt and vanilla extract and stir until combined
  4. Pour the hot chocolate into a mug
  5. Serve with a dollop of whipped cream if you wish

TIP:Try adding a teaspoon of cinnamon