Are M&M's Low FODMAP? A Guide to Snacking on a Restrictive Diet

October 12, 2025 •

4 min read

An estimated 10-15% of the world's population suffers from Irritable Bowel Syndrome (IBS), a condition where symptoms are often triggered by FODMAPs. When it comes to sweets, a common question for those following a low FODMAP diet is: Are M&M's low FODMAP? The answer is not a simple yes or no, and depends on several key ingredients and portion control.

Quick Summary

This article analyzes M&M's ingredients for FODMAP content, focusing on lactose from milk chocolate and corn syrup. It clarifies why M&M's are not strictly low FODMAP but may be tolerated in small portions, and offers guidance on alternatives.

Key Points

Ingredient Analysis: M&M's contain lactose from milk chocolate, making them a high FODMAP food in standard serving sizes.
Portion Control is Key: While not strictly low FODMAP, Monash University suggests that small 20g servings of plain milk chocolate may be tolerated.
Check for HFCS: Always read labels to ensure the M&M's variety does not contain high-fructose corn syrup, which is a high FODMAP ingredient.
Avoid All Varieties During Elimination: It is best to avoid M&M's entirely during the strict elimination phase of the low FODMAP diet to prevent symptoms.
Explore Low FODMAP Alternatives: Better snack options include high-cacao dark chocolate, select hard candies like Jolly Ranchers, and other officially certified low FODMAP products.
Consult the Monash App: For the most reliable and current FODMAP data on foods, refer to the official Monash University Low FODMAP Diet App.

What is a Low FODMAP Diet?

The Low FODMAP diet is a dietary approach used to manage the symptoms of Irritable Bowel Syndrome (IBS). FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause bloating, gas, pain, and other digestive issues in sensitive individuals. The diet involves three steps: elimination, reintroduction, and personalization. During the elimination phase, foods high in FODMAPs are temporarily removed to see if symptoms improve. The reintroduction and personalization phases help individuals identify their specific triggers and establish a sustainable, long-term diet.

Breaking Down the FODMAPs in M&M's

To determine if M&M's are low FODMAP, we must examine their primary ingredients. The classic Milk Chocolate M&M's contain sugar, chocolate, skim milk, cocoa butter, lactose, milkfat, soy lecithin, cornstarch, and corn syrup, among other less common ingredients. Two of these ingredients are of particular concern for those on a low FODMAP diet: lactose and corn syrup.

Lactose: This disaccharide is the "D" in FODMAP. Lactose is a sugar found in milk and other dairy products. Many people with IBS also have some degree of lactose intolerance. Since M&M's are made with milk chocolate, they contain lactose, making them a high FODMAP food in standard serving sizes. However, Monash University, a leading authority on FODMAP research, has determined that small portions of milk chocolate (around 20 grams) are low enough in lactose to be considered low FODMAP for most people.
Corn Syrup: The FODMAP status of corn syrup is a point of confusion for many. The key distinction lies between regular corn syrup and high-fructose corn syrup (HFCS). Regular corn syrup is mainly glucose and is considered low FODMAP. High-fructose corn syrup, on the other hand, is processed to have a higher fructose content and is therefore high FODMAP and should be avoided. While standard M&M's use regular corn syrup, it is always crucial to check the label, as some product variations or international versions might use HFCS.

Are All M&M's Varieties High FODMAP?

The FODMAP content can differ between M&M's varieties. While the classic milk chocolate and peanut M&M's share the same core milk chocolate base, the added ingredients may impact their FODMAP rating.

Milk Chocolate M&M's: As discussed, the lactose from the milk chocolate is the primary FODMAP concern. Portion control is essential. A very small serving (around 20 grams) might be tolerated by some, but larger quantities would likely trigger symptoms.
Peanut M&M's: While peanuts are generally considered low FODMAP in reasonable servings, Peanut M&M's combine peanuts with the same high-lactose milk chocolate, increasing the overall FODMAP load. A product analysis by Spoonful, a FODMAP-focused app, indicates Peanut M&M's are not low FODMAP due to multiple high FODMAP ingredients at a single serving.

Low FODMAP Alternatives to M&M's

For those who need to avoid M&M's entirely, several delicious low FODMAP candy and snack alternatives exist. Always check the ingredients and remember that portion control is still important.

Dark Chocolate: Dark chocolate is a great option for chocolate lovers on a low FODMAP diet. A serving of 30g is considered low FODMAP by Monash University. The higher the cacao percentage, the lower the lactose content. Look for high-quality dark chocolate (70% or higher) with minimal ingredients.
FODMAP-Certified Candies: Several brands now offer FODMAP-certified products. These have been tested and approved by organizations like Monash University or FODMAP Friendly. Look for these certifications on the packaging.
Plain Hard Candies: Many traditional hard candies, like Jolly Ranchers or Dum Dums, are made with sugar or glucose syrup, which are low FODMAP. Avoid sugar-free varieties that contain high FODMAP polyols like sorbitol or xylitol.
Homemade Alternatives: You can make your own low FODMAP chocolate-covered snacks. Consider dipping low FODMAP fruits like strawberries or small portions of nuts (macadamia, peanuts) into melted dark chocolate.

Low FODMAP Sweet Treat Comparison Table


Snack Item	FODMAP Status	Key FODMAP Ingredient	Recommended Serving	Notes
Milk Chocolate M&M's	High FODMAP	Lactose	Very Small (approx. 20g)	Milk chocolate is high in lactose in larger serves.
Peanut M&M's	High FODMAP	Lactose, Peanuts (portion)	Not Recommended	Higher total FODMAP load due to added milk chocolate.
High-Quality Dark Chocolate	Low FODMAP	N/A	30g	High cacao content means lower lactose, good for chocolate cravings.
Jolly Ranchers	Low FODMAP	N/A	3-4 pieces	Made with glucose syrup, generally safe.
Dark Chocolate Peanut Butter Cups	Low FODMAP	N/A	1 cup (20g)	Justin's Dark Chocolate cups are mentioned as a possibility in small portions.

Conclusion

While M&M's are a popular candy, they are not strictly a low FODMAP snack due to their lactose content from milk chocolate. Some individuals may be able to tolerate a very small portion (20g of milk chocolate equivalent) during the reintroduction phase, but it is not recommended during the strict elimination phase. The presence of peanuts in certain varieties adds another layer of potential FODMAPs. For those on a low FODMAP diet, healthier and safer alternatives include high-quality dark chocolate in controlled portions, select hard candies, and FODMAP-certified products. Always check ingredients carefully and monitor your body's individual tolerance, as the low FODMAP journey is highly personal.

For the most up-to-date and comprehensive list of FODMAP-friendly foods, it is highly recommended to use the official Monash University Low FODMAP Diet App.

Frequently Asked Questions

M&M's are not considered low FODMAP primarily because they contain milk chocolate, which contains lactose, a disaccharide (D) in FODMAPs. In anything beyond a very small serving, the lactose content becomes high enough to cause symptoms in sensitive individuals.

During the reintroduction phase, you can test your tolerance with a very small serving. Monash University has found that a 20g portion of milk chocolate is typically low FODMAP, but this must be done with caution and after the elimination phase is complete.

Most M&M's varieties, including milk chocolate, peanut, and crispy, contain milk chocolate and therefore contain lactose. Peanut varieties also add the variable of peanut portion size. It's safest to assume all M&M's are high FODMAP in typical serving sizes.

Regular corn syrup is mostly glucose and is considered low FODMAP. High-fructose corn syrup (HFCS) contains excess fructose, which is a problematic FODMAP (M). Always check the ingredient list to ensure you are avoiding HFCS.

Yes, several alternatives are available. High-cacao dark chocolate in a 30g serving is a great choice. Other options include certain hard candies, such as Jolly Ranchers, made with glucose syrup. You can also look for FODMAP-certified candy brands.

The most authoritative and reliable resource is the Monash University Low FODMAP Diet App. The app provides up-to-date information on the FODMAP status of hundreds of foods based on their lab testing.

Soy lecithin, an emulsifier used in M&M's, is considered low FODMAP and is not a concern for the diet. The primary issues are lactose and potential high-fructose corn syrup.