Keeping Warm this Winter with a Low FODMAP Hot Chocolate

Posted on August 21, 2020

If the southern hemisphere winter has left you craving a warm drink, look no further than this low FODMAP hot chocolate! With only four ingredients, you’ll be feeling cosy in no time.

Does warm milk help you get to sleep?

One of the most common purported sleep remedies is drinking a glass of warm milk before bed. Although this notion hasn’t been tested experimentally, it may have some psychological benefits. Milk contains an amino acid called tryptophan. Tryptophan is a precursor for a neurotransmitter called serotonin, which can then be converted to the hormone melatonin. Melatonin is often referred to as our ‘sleepy hormone’ as it is very important in telling the body what time of the day it is and is an important part of the circadian system.

Although milk contains tryptophan which can be converted to serotonin and subsequently melatonin, the dose is probably too low to feel the effects in the average person. However, routine is very important when it comes to sleep, and the familiar action of having a cup of warm milk may help our brain recognise that we’re preparing for sleep and in response, make it easier for us to fall asleep once we are in bed.

In a typical hot chocolate recipe, you’ll often see a pre-packaged mix and regular milk used. Regular milk contains high amounts of lactose, a FODMAP that people with IBS aim to avoid. In this hot chocolate recipe, we’ve used Liddell’s Lactose Free Milk in place of regular milk to make this drink low FODMAP. Liddells products are stocked in Australia nationwide at Coles and Woolworths stores. Dark chocolate is also used in a low FODMAP certified serve. This drink is a perfect after dinner treat or light beverage in between meals.

Low FODMAP Hot Chocolate

Prep time: 5 mins
Cook time: 5 mins
Serves: 2


1. 10 squares of dark chocolate (70% and over)

2. 1 tsp cocoa powder

3. 1 tsp vanilla extract

4. Pinch of salt

5. 1.5 cups of Liddell’s Lactose Free Milk (or any lactose-free milk)


1. Finely dice the chocolate using a knife.

2. Place the chocolate, milk, cocoa powder, vanilla extract and salt in a saucepan.

3. Warm the ingredients over a medium heat until the chocolate has melted, and the mixture is smooth.

4. Divide the liquid between two mugs and serve warm.


Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Sotiria Karatsas (APD)

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