For The Love Of Chocolate: Gut-Friendly Desserts To Try

Chocolate probably isn't the first thing that comes to mind when you think about gut health. But dark chocolate, when you choose the right kind, is surprisingly good for your microbiome. It's rich in polyphenols, plant compounds that feed beneficial bacteria and may help reduce inflammation [1], [2]. Dark chocolate also contains some fiber, which supports digestion and keeps your microbes happy [3].

The feel-good effect of chocolate isn't just about taste. There's real chemistry behind it. Some research suggests dark chocolate may support mood through the gut-brain connection [4]. 

The key is choosing 70% cocoa or higher with minimal added sugar and no artificial sweeteners. A square or two is all you need. But when you're in the mood to whip up something special for your family, these gut-healthy chocolate recipes from our team will hit the spot.

Tiramisu chia pudding (Serves 1)

Why it’s good for your gut

Creamy, refreshing, and surprisingly good for you, this tiramisu-inspired chia pudding proves that gut-friendly can also mean indulgent. Greek yogurt delivers live probiotics, chia seeds feed your beneficial bacteria with prebiotic fiber, and coffee and cocoa add polyphenols to the mix. Together, these rich ingredients support your gut lining and give your microbiome an extra boost.

Ingredients 

• 1/2 cup plain Greek yogurt
• 1 tsp pure maple syrup  
• 2 Tbsp chia seeds
• 1 oz. coffee concentrate (or regular coffee/espresso)
• Unsweetened cocoa powder for dusting

Instructions 

1. Mix yogurt, chia seeds, coffee, and maple syrup together in a bowl or container.
2. Chill in the fridge for 30+ minutes, or a few hours for best texture.
3. Dust with cocoa powder and enjoy!

Chocolate avocado mousse (Serves 4) 

Why it’s good for your gut

This creamy mousse gets its richness from avocados, which are loaded with fiber and act as a prebiotic to feed your good gut bacteria. Cacao adds polyphenols that help reduce inflammation and support beneficial microbes, while hemp seeds bring omega-3s to protect your gut lining. A little cinnamon rounds it out with anti-inflammatory benefits and may help keep disruptive bacteria in check.

Ingredients

• 2 large ripe avocados
• ¼ cup organic cacao powder
• ½ cup dairy or unsweetened plant based milk
• ¼ cup honey or maple syrup
• 1 tablespoon hemp seeds
• ¼ tsp cinnamon
• Pinch of salt
• Optional: 1 tsp vanilla
• Toppings: shredded coconut, berries, pomegranate seeds, pistachios, dollop of yogurt

Instructions

1. Slice the avocados in half and remove the pits. Scoop the flesh into a blender or food processor.
2. Add the rest of the ingredients to the blender — cacao powder, milk, honey or maple syrup, hemp seeds, cinnamon, and a pinch of salt.
3. Blend all ingredients until you have a creamy, silky texture. You may need to stop and scrape down the sides of the blender to ensure everything is well incorporated.
4. Taste the mousse and adjust the sweetness or chocolate flavor as desired. You can add a little more honey/maple syrup for sweetness or more cacao powder for a richer chocolate taste.
5. Transfer the mousse to serving bowls or containers. Refrigerate for at least 1-2 hours to chill and thicken.
6. If desired, garnish with additional hemp seeds, a sprinkle of cinnamon, or fresh berries.

Chocolate chia mousse (Serves 2)

Why it’s good for your gut

Chia seeds are the star here—packed with omega-3s and soluble and insoluble fiber that feed beneficial bacteria and help keep things moving. Paired with cacao's polyphenols and the natural sweetness of banana, this microbiome-friendly chocolate mousse is as nourishing as it is decadent. 

Ingredients

1 cup oat milk (or any milk of your choice)

3 tbsp chia seeds

2 tbsp organic cacao powder

2 tbsp of maple syrup or maple cream 

2 tbsp almond butter

1 medium banana

½ tsp pure vanilla extract

Pinch of salt

Optional: A few fresh mint leaves and raspberries for topping

Instructions

1. In a blender, combine oat milk, cacao powder, chia seeds, maple syrup/cream, banana, almond butter, vanilla, and salt. Blend until smooth.
2. Pour the mixture into two bowls or jars. Mix well to distribute evenly.
3. Let it sit for 30 minutes, then stir again. Cover and refrigerate for at least 12 hours.
4. If desired, top with raspberries or sliced strawberries and enjoy!

Note: Chia seeds absorb up to 12 times their weight in liquid, which can cause bloating if you're not used to them. Soaking them beforehand helps.

Satisfy your sweet tooth, support your gut

Dessert doesn't have to be a guilty pleasure. With fiber-rich ingredients, polyphenol-packed cacao, and healthy fats, these gut-friendly desserts can satisfy your love of chocolate while supporting your microbiome. Play around with toppings, swap in your favorite milk, and make each recipe your own.

Curious what's going on in your gut? A Gut Health Test can show you which microbes are thriving, which ones may need support, so you can keep experimenting in the kitchen with a little more insight on your side.