Spiced Hot Cocoa (anti-inflammatory)
The weather is starting to get cooler, and the leaves are changing beautiful colors. This spiced hot cocoa drink warms me right up! Not only does it make me feel warm and comfortable, it also has some anti-inflammatory and gut health benefits. Read on to learn more about how this drink can benefit you.
Anti-inflammatory
The spices used in this recipe have anti-inflammatory properties. What does it mean when something is “anti-inflammatory”? Think of a time when you got a bad sunburn or a bug bite and your skin felt hot and irritated. This is inflammation. Inflammation can happen inside the body as well, in the joints, gut, muscles, tendons, etc. Some foods we eat can increase inflammation, while others can help reduce inflammation. Turmeric, cinnamon, and ginger each have anti-inflammatory properties. Turmeric especially is beneficial as it has been shown to promote a healthy gut lining and healthy gut bacteria. 1
Bowel Regularity
Another benefit of this spiced hot cocoa is the effect it can have on bowel movements. If you are one who experiences frequent constipation, drinking a warm drink first thing in the morning might help to promote a bowel movement. This effect is called the “gastrocolic reflex”.
Ingredients
1 cup milk
If you are avoiding lactose because of phase 1 of the low fodmap diet, I would recommend using almond milk.
1 tablespoon cocoa powder
Cocoa powder contains many nutrients including magnesium and iron, but it also contains anti-inflammatory components that may be beneficial to health.2
¼ teaspoon turmeric
¼ teaspoon cinnamon
1/8 teaspoon ginger
Each of these spices has some evidence of reducing inflammation in the body when taken as a supplement. I think that anytime you can add these spices to your diet, it is going to help you achieve the anti-inflammatory benefits.3, 4, 5
½ tablespoon maple syrup
Not to be confused with “pancake syrup” which has high fructose corn syrup in it (not fodmap friendly). Per Monash FODMAP app, a low fodmap serving of maple syrup is 1 tablespoon. This recipe uses ½ a tablespoon, well below even a low serving of fodmaps.
Pinch of black pepper
The dash of pepper adds a little spice to the mix.
How to make Anti-inflammatory Spiced Hot Cocoa
The first thing you want to do is warm up the milk. Pour it into a kettle and warm on the stove or pour into a microwave safe mug and heat for about one minute and 15 seconds.
While the milk is warming, gather your spices and measure them out.
Stir spices and milk together in a mug. Add the maple syrup to add a little sweetness. Stir and enjoy.
Is spiced hot cocoa healthy?
Spiced hot cocoa can be a nutritious addition to your eating pattern. Cocoa provides nutrients such as magnesium and iron, while turmeric, ginger, and cinnamon contain plant compounds that have been studied for their potential antioxidant and anti-inflammatory effects. As with any food, the overall ingredients and portion size matter.
Can hot cocoa help with constipation?
A warm beverage may help stimulate the gastrocolic reflex, a natural response that can increase movement in the colon after eating or drinking. Some people find that having a warm drink in the morning helps encourage a bowel movement.
Is this spiced hot cocoa low FODMAP?
The ingredients and serving size can fit into a low-FODMAP eating pattern. If you are in Phase 1 of the low-FODMAP diet, choose a milk alternative that is appropriate for your individual tolerance. The recipe uses only ½ tablespoon of maple syrup, which is within the low-FODMAP serving identified by Monash University.
References
Nunez K. How turmeric can support gut health, according to nutrition experts. Real Simple. Published September 16, 2026. Accessed September 26, 2026. https://www.realsimple.com/turmeric-spice-for-gut-health-12070301
Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011;15(10):2779-2811. doi:10.1089/ars.2010.3697
Dehzad MJ, Ghalandari H, Nouri M, Askarpour M. Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Cytokine. 2023;164:156144. doi:10.1016/j.cyto.2023.156144
Morvaridzadeh M, Fazelian S, Agah S, et al. Effect of ginger (Zingiber officinale) on inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Cytokine. 2020;135:155224. doi:10.1016/j.cyto.2020.155224
Zhu C, Yan H, Zheng Y, Santos HO, Macit MS, Zhao K. Impact of cinnamon supplementation on cardiometabolic biomarkers of inflammation and oxidative stress: a systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2020;53:102517. doi:10.1016/j.ctim.2020.102517
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