Are Marshmallows Low FODMAP?

Are marshmallows low FODMAP? This is a question that arises in the minds of many people with digestive disorders. It is also asked by people who try to maintain a low FODMAP diet.

After all, you can avoid many dietary problems by having food with low FODMAP content. However, it can be challenging to find such food items due to a lack of awareness.

So, before we answer your questions, let’s talk about what FODMAPs are.

What Are FODMAPs?

The complete form of FODMAP is fermentable oligo, di, monosaccharides, and polyols. In simple words, they are short-chained carbohydrates that are immune to digestion. Instead, the carbs are absorbed into the blood and transported to the end of the intestine, where bacteria lives.

The gut bacteria use the FODMAPs as a source of fuel to make hydrogen. So, if you are sensitive to them, then you’ll start showing symptoms of digestive issues. They can cause many dietary problems, and the treatment is to follow a low FODMAP diet.

Now that you know what FODMAPS are let’s discuss our topic further.

Are Marshmallows Low FODMAP?

This is one of the most asked questions of people trying to maintain their diets. Unfortunately, if you try to look up the internet, you will find little information about it. That is why we have decided to help you out by addressing this.

The answer is a little complex, though. Marshmallows contain gelatin, corn syrup, sugar, and dextrose. All these items are low FODMAP, which can misguide many of you sometimes. That is because you also need to consider the number of flavors in them.

So, here are some types of marshmallows to help you understand better.

Store-Bought Marshmallows

We advise against eating store-bought marshmallows. They contain many preservatives and can cause more harm to your diet. But if you still want to go through then, please check the packet’s label.

If each ingredient is less than 2%, it is safe to say that you won’t face any symptoms. However, we can’t reassure you completely about store-bought marshmallows. It’s because each person has a different sensitivity threshold.

Home-Made Marshmallows

If you tried making marshmallows at home, then you’d know they are more delicious than packet ones. They also contain sugar and can be considered unsafe for FODMAP. However, the good thing is that you have control over the number of ingredients.

So, if you want to have a tasty treat without comprising your digestive system, just tweak the recipe. The internet is vast, and you can easily find a recipe for a low FODMAP marshmallow. Due to low content, you can eat the treats without triggering any symptoms.

An additional advantage is that you won’t gain many calories as well. So, you don’t have to worry about weight issues when having FODMAP marshmallows. Besides that, to make your work easy, you can even buy the mix from stores.

The low FODMAP readymade mixes are specifically made to help people with digestive disorders.

Also, if you dread cooking, you can pay a professional to prepare the treats for you in bulk. Some of them don’t charge much, and you’ll be safe from doing any work.

Jet-Puffed Marshmallow Bits

These already prepared mini marshmallows come in a packet that can be found almost anywhere. It is one of the exceptions of store-bought marshmallows. They are the typical marshmallows that people on a FODMAP diet can consume.

It should be kept in mind not to have more than a pack in one day. Although the product is low FODMAP, you need to be careful and not overeat. That is because even low-content products can cause harm if not eaten moderately.

The product is made by Kraft Heinz and has rainbow packaging. So, do not get confused by other similar items in the store.

These are the three categories that we have divided the treats into. If you see the labeling carefully at stores, you may even find other low FODMAP products.

Is Marshmallow Rice Krispies Low FODMAP?

This is another question that many of you may be looking for an answer to. Well, your quest ends now. Rice Krispies are low FODMAP.

In fact, Kellog’s sells various flavored Rice Krispy cereals, which have been certified low FODMAP. Besides that, you can even cook marshmallow Krispies at home. They are delicious and have low calorific value.

However, keep in mind not to use regular products for making the treats. If you don’t have low FODMAP rice, you should grab a pack from the store. Aside from that, you should use low FODMAP marshmallows such as the ones sold by Kraft. 

We know that grabbing a treat from a restaurant is much easier and tempting. But you have to fight the urge and maintain self-control. The ingredients they use can be high FODMAP and cause more problems.

How To Know Which Product Is Low FODMAP?

Many of you be wondering what to check for when seeing the label of marshmallows. Well, worry no more. Here are the ingredients that you should avoid while choosing any item with low FODMAP.

  • HFCS – High fructose corn syrup 
  • Anything remotely having fructose in its name
  • Sugar alcohols – Sorbitol, mannitol, and xylitol 
  • Agave
  • High FODMAP fruit – Pear, mango, apple, etc

Low FODMAP Marshmallow Dessert

One of the items that people with FODMAP issues are told to avoid is dessert. However, the world has evolved, and now people have come with sweets to enjoy while maintaining their diet. Here is a recipe that requires using low FODMAP marshmallows.

S’more Bars

This is the signature dessert that people on low FODMAP can easily consume. The recipe is easy to follow and does not take much time. Here are the ingredients you will require.


  • Plain gluten-free flour – 200g
  • Oat flour – 80g
  • Baking Soda – ½ tsp
  • Sea salt – ½ tsp
  • Brown or Low FODMAP sugar – 250g
  • Melted butter – 115g
  • Eggs – 2
  • Vanilla extract – 1 tsp
  • Dark Chocolate – 30g or less
  • Jet-Puffed Marshmallow bits – 125g

How To Prepare

  1. Grease a regular baking tray and place the baking sheet onto the sides
  2. Whisk the baking soda, flours, and salt together in a bowl
  3. In a different bowl, add butter and sugar and use an electric whisker to mix them
  4. After mixing for 30 seconds, add the extract and eggs. Mix for about 1 to 2 minutes to make the mixture fluffy and light in color
  5. Fold in the dry ingredients
  6. Add the dough into the tray and press it inside evenly from all corners
  7. Place the dough in the refrigerator for half an hour or until it is cold
  8. While waiting on the dough, preheat the oven to 170 degrees
  9. Bake for about half an hour or until lightly golden. You can also check if the center is soft using a fork
  10. After baking, add the dark chocolate and marshmallows
  11. Heat them in the oven until chocolate melts and marshmallow edges turn golden
  12. Let the bars cool for some time and enjoy

These low FODMAP s’mores can be stored for up to five days. This recipe is enough to provide you with 18 bars.

How Is A Low FODMAP Diet Beneficial?

A low FODMAP diet is a necessity for sensitive people. However, studies have also shown that it can help relieve pain from irritable bowel syndrome (IBS). Here are the top three ways in which a low FODMAP diet can help you.

1. Improves Self-Esteem

It is reported that 54% of people suffering from IBS are self-conscious. They constantly worry about their looks. However, a low FODMAP diet can help you tackle this issue.

That is because low FODMAP makes the digestion process easier. So, your belly won’t bloat, which can make you look thinner. Besides that, low FODMAP foods also have low calories so that you don’t gain weight.

2. Provides Pain Relief

Living with digestive disorders means being constantly in pain. Many of you may suffer from abdominal pain. Low FODMAP can get rid of this.

One of the things you’ll notice being on a FODMAP diet is that the pain lessens. By keeping in check the items you eat, you can avoid food that triggers your symptoms. Thus, you can reduce the discomfort levels to zero.

3. Enhances Mental Wellbeing

Being sick most days of the week can take a toll on your mental health. Low FODMAP not only reduces pain but prevents problems such as constipation as well. This can help your mood to improve, and make you feel relieved.

Hence, a FODMAP diet can help you feel better emotionally. Additionally, your job won’t be hindered due to your health issues. 

Final Verdict: Are Marshmallows Low FODMAP?

As we have said, most marshmallows can be low FODMAP. The important thing is to check the ingredients and avoid one with those you are sensitive to. You can use the list we gave for reference when out shopping.

If you do your research correctly, you will find many low FODMAP food products in the market.

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