SIBO-Friendly Chocolate Cloud Buns — Simple, Flour-Free Sweet Treat

Note: Chocolate and sweet treats can be tolerated differently by people with SIBO. Start with a small portion and monitor for personal symptoms; many folks find that dark chocolate with higher cocoa content is easier to digest in moderation.

Why This Works for a SIBO-Friendly Sweet

• No traditional flour — these buns rely on chocolate and light binders to create texture instead of grains.

• Easier sugars — depending on how you sweeten them, you can keep total fermentable sugars lower (e.g., using minimal maple syrup or stevia).

• Chocolate base — cocoa and dark chocolate contain antioxidants and are often tolerated better than sugary milk chocolate when eaten in small amounts.

Ingredients

(based on a typical “cloud” chocolate cookie/bun style recipe you can adapt)

• Dark chocolate (85% or higher) — choose dairy-free if that’s your tolerance

• Egg whites — whipped to create airy texture

• Cocoa powder — unsweetened

• A small amount of sweetener you tolerate (like maple syrup, stevia, or monk fruit)

• Optional:
  • Vanilla extract
  • Pinch of salt
  • A light sprinkle of low-FODMAP toppings (like unsweetened coconut)

A common version of “cloud” chocolate cookies uses fully melted chocolate + whipped egg whites to achieve a soft, airy texture.

Instructions (General Method)

1. Preheat your oven to around 325–350°F (160–180°C).

2. Whip egg whites: In a clean bowl, beat egg whites until stiff peaks form — this is what gives the buns their light, “cloud-like” texture.

3. Melt chocolate: Gently melt your dark chocolate (using a double boiler or microwave in short bursts).

4. Combine: Fold the melted chocolate into the whipped egg whites, adding in a bit of your chosen sweetener and cocoa powder. Mix gently so you keep the air in the whites.

5. Shape: Drop spoonfuls of the batter onto a parchment-lined baking sheet, forming small “buns.”

6. Bake: Bake for 15–25 minutes until the outside is set but still soft inside. Let cool slowly for best texture.
   

How to Keep It SIBO-Friendly

✔ Portion control: A small bun or two is usually better tolerated than a large dessert — too much sugar still feeds fermentable processes in SIBO.
✔ Choose high-cocoa chocolate: Higher cocoa % and lower added sugar generally reduce the fermentable load compared with milkier or sweeter chocolates.
✔ Avoid dairy if sensitive: Use dairy-free chocolate and skip milk-based ingredients if lactose is a trigger for you.

Optional Serving Ideas

Pair your chocolate cloud buns with:

• Fresh low-FODMAP berries (e.g., strawberries or raspberries in small amounts)

• A dollop of lactose-free whipped cream or coconut cream

• Chopped nuts or seeds (if tolerated)

Another SIBO-friendly dessert idea that works similarly for chocolate cravings is cocoa bliss balls made with nuts and cocoa — no flour or sugar added, and portioned small for lower fermentable impact.

Digestive & Dietary Tips

• Many people with SIBO find that dark chocolate (70% or higher) causes less gut distress than sweet, milk-rich options — but reactions vary by individual. Start small and adjust.

• Pay attention to ingredients: avoid chocolate with fillers like maltitol or other sugar alcohols, which can trigger fermentation and symptoms in SIBO.
  

SIBO-Friendly Chocolate Cloud Buns offer a light, grain-free dessert option for sweet cravings without heavy flour — using whipped egg whites and dark chocolate to keep texture soft and airy. Enjoy them in moderation and adjust sweeteners and portion size based on your personal tolerance.