The Surprising Gut Health Benefits of Chocolate
When it comes to gut health, chocolate might not be the first thing that comes to mind. Yet, in moderation and when chosen wisely, chocolate—particularly dark chocolate—has impressive benefits for your gut and overall wellbeing. Packed with polyphenols, fibre, and other gut-boosting nutrients, chocolate can be a treat for both your taste buds and your gut bugs. Here’s why chocolate can be a delicious way to show your gut some love.
The Secret Ingredient: Polyphenols
Chocolate, especially dark chocolate (70% cocoa or more), is rich in polyphenols, which are plant compounds known for their antioxidant and anti-inflammatory effects. These polyphenols:
Feed Good Gut Bacteria: Polyphenols act as prebiotics, feeding beneficial gut bacteria like Lactobacillus and Bifidobacterium while curbing the growth of harmful bacteria. Studies have indicated that dark chocolate can enhance gut microbiota diversity.
Reduce Inflammation: Dark chocolate’s flavonoids (a specific group of polyphenols) may help strengthen the gut lining, providing a natural shield against inflammation and harmful bacteria. Other antioxidants in dark chocolate also combat free radicals, helping to reduce oxidative stress, which can trigger inflammation.
High in Gut-Friendly Fibre (If You Choose Wisely)
Dark chocolate contains fibre, which is key for gut health. Fibre supports digestion, keeps bowel movements regular, and feeds good gut bacteria. However, not all chocolate is created equal:
Dark chocolate, especially varieties with 70% cocoa or more, typically contains more fiber and less sugar than milk chocolate.
Opt for chocolate with minimal ingredients. When possible, avoid varieties with lots of added sugar, artificial flavours, and preservatives, as these can disrupt the balance of gut bacteria and counteract chocolate’s benefits.
Boosting The Gut-Brain Connection
The connection between the gut and the brain—often called the "gut-brain axis"—means that what we eat affects our mood and vice versa. Chocolate is known to release serotonin, the “feel-good” hormone, but it also has compounds like theobromine and phenylethylamine, which can boost your mood; theobromine is a neurotransmitter associated with feelings of happiness whilst phenylethylamine fine-tunes your brain's dopamine (the “I like it, do it again“ hormone) and serotonin levels, enhancing your sense of pleasure.
Research has shown that dark chocolate may be linked to lower rates of depression. A study published in Nutritional Neuroscience found that individuals who consumed dark chocolate (70% cocoa or higher) regularly reported fewer symptoms of depression compared to those who did not. However, milk chocolate did not produce the same effect. Enjoying about 30 grams (around 1-2 squares) of dark chocolate daily could provide a way to lift your spirits, beyond the initial delicious dopamine hit (the “I like it, do it again“ hormone).
How to Choose the Best Gut-Friendly Chocolate
While chocolate can support gut health, it’s important to choose wisely. Here are a few quick tips:
Opt for 70% or Higher Cocoa Content: This ensures you’re getting more polyphenols and less sugar. The the higher cocoa concentration is where you’ll find more of the beneficial compounds (especially polyphenols).
Read the Ingredients: Look for chocolates with minimal ingredients—just cocoa, cocoa butter, and a little sweetener.
Watch Portion Size: Dark chocolate is powerful in small amounts. Aim for 1-2 squares (approx 30g) per day to enjoy the benefits.
Experiment with Add-Ons: Add some nuts, seeds, or dried fruits to a small square of dark chocolate for even more gut-friendly fibre.
Chocolate may be the ultimate indulgence, but it can also be a smart addition to a gut-healthy diet. With its polyphenols, fibre, and anti-inflammatory properties, dark chocolate can support gut health in ways we’re just beginning to understand. So, the next time you reach for a piece of chocolate, savour it as a treat that’s not only delicious but good for your gut too!
Follow Dr Emily Prpa, leading gut health nutritionist, on Instagram (@TheNutritionReporter) for evidence-backed nutrition and lifestyle tips.
