Chocolate and gut health: what you need to know
Easter is nearly upon us, and you shouldn't feel guilty over indulging in a chocolate egg (or two... OK, maybe three). But what if our holiday treats could have surprising health benefits? Wouldn't that be great?
We've written a lot of articles about gut bacteria over the years – what they do for us, and what you should eat to keep your microbiome happy. We assumed chocolate was a total no-no for gut health, but wanted to chat to Dr Naila Arebi, consultant gastroenterologist at St Mark's Hospital to find out the truth.
Is chocolate healthy?
Good question. Introducing: the power of the humble cocoa bean. Far from being totally unhealthy, chocolate can provide some benefits to our bodies thanks to the cocoa beans used to make it, Dr Arebi says.
"Fermentation in the bean and subsequent extraction generates cocoa butter and releases a variety of vitamins and minerals such as potassium and anti-oxidants," she explains.
"Cocoa beans also contain dopamine, phenylethylamine and serotonin, chemicals with powerful antidepressant properties that also promote wellbeing. In addition, theobromine is another component of the cocoa bean and has caffeine like properties."
And she says that many more healthy chemicals are released when chocolate is fermented in our intestines by our gut bacteria, citing research that showed the antioxidants released are similar to those found in green tea.
Which chocolate is best for you?
As with many foods, certain types are better for us than others. The health benefits of milk chocolate are (sadly) few and far between. It's because, Dr Arebi says, milk chocolate is very processed and therefore won't be received so favourably by our gut bacteria. That means your Cadbury's Creme Egg might not be the best choice.
"Pure chocolate or dark chocolate is good and is the type that has the benefits listed above. It's when chocolate is processed that it becomes bad for us. Processing involves the addition of sugars and different forms of dairy products including cream and condensed milk."
Is chocolate bad for digestion and IBS?
Of course, sugar and dairy can have an impact on the gut – particularly if you suffer from digestive problems such as irritable bowel syndrome (IBS). Dr Arebi says both can contribute to bloating and excess wind for those with sensitive stomachs
"Both sugar and dairy can have an impact on the gut. Sugars cause excess fermentation in the gut and contribute to bloating and excess wind. Dairy products can also contribute to these symptoms as lactose breaks down to the sugars glucose and galactose which can then lead to fermentation. People who are lactose intolerant should be able to tolerate most dark chocolates but should always read the ingredients in case there are flavours containing lactose."
So if you're trying to be healthy, purer darker chocolate is your best bet (that'll be chocolate with the highest cocoa content). But otherwise, as we like to say: everything in moderation.
Last updated: 09-04-2020
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