🎯 Quick Answer
Yes — most regular marshmallows are low FODMAP in small portions.
However, not all marshmallows are safe. It depends mainly on the type of sweetener and serving size.
🔬 Understanding FODMAPs and Why It Matters
FODMAPs are a group of short-chain carbohydrates (like fructose, lactose, and polyols) that can cause bloating, gas, and stomach pain in people with Irritable Bowel Syndrome (IBS).
The low FODMAP diet, developed by researchers at Monash University, limits foods high in these fermentable carbs to improve gut comfort.
🍬 What Are Marshmallows Made Of?
Traditional marshmallows usually contain:
- Sugar (sucrose)
- Corn syrup or glucose syrup
- Gelatin
- Water
- Vanilla flavor or other flavorings
✅ These ingredients are naturally low in FODMAPs because they don’t contain fermentable sugars like fructose, lactose, or polyols.
So, a regular marshmallow made from sugar and glucose syrup is low FODMAP in moderate amounts.
⚠️ When Marshmallows Become High FODMAP
Some “sugar-free” or “diet” marshmallows use alternative sweeteners such as:
- Sorbitol (E420)
- Mannitol (E421)
- Maltitol
- Xylitol
- Isomalt
❌ These are polyols, a FODMAP group that can trigger IBS symptoms such as bloating, gas, and diarrhea — even in small quantities.
Always check the label for “sugar alcohols” or words ending in “-ol.”
🍥 Safe Portion Sizes According to Monash University
The Monash University FODMAP app lists regular marshmallows as low FODMAP at 20 grams per serving, which equals about 2 standard marshmallows.
👉 Larger amounts may add too much sugar and could irritate sensitive digestion — even if technically low in FODMAPs.
🧠 Scientific Perspective
While marshmallows are low in FODMAPs, they are not nutrient-dense. They contain mostly simple sugars, offering quick energy but no fiber, vitamins, or minerals.
Occasional use as a treat is fine, but they shouldn’t replace balanced snacks like low FODMAP fruits, nuts, or lactose-free yogurt.
✅ How to Choose Low FODMAP Marshmallows
When shopping, look for:
- “Regular” or “Classic” marshmallows made with sugar or corn syrup
- No sorbitol, xylitol, or mannitol on the ingredient list
- No added inulin or chicory root fiber (hidden FODMAPs)
Example brands that often fit this include Jet-Puffed or store-brand classic marshmallows (but always double-check the label).
🍫 Low FODMAP Snack Ideas with Marshmallows
Here are some fun, IBS-friendly ways to enjoy them:
- Rice crispy treats made with rice cereal, butter, and marshmallows
- Hot cocoa with lactose-free milk and one or two marshmallows
- Trail mix with small marshmallow pieces, walnuts, and dark chocolate chips
All in controlled portions to keep your snack low FODMAP and gentle on your gut.
💡 Final Verdict
✅ Yes, marshmallows are low FODMAP — if they’re made with regular sugar and eaten in small amounts.
🚫 Avoid sugar-free versions containing polyols like sorbitol or xylitol.
⚖️ Moderation matters: they’re low FODMAP, not low sugar.
📚 References
- Monash University FODMAP Diet App
- Gibson, P.R., & Shepherd, S.J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology.
- Barrett, J.S., & Gibson, P.R. (2012). Clinical ramifications of malabsorption of fructose and other short-chain carbohydrates.