Are Marshmallows High or Low in FODMAP? A Guide for Your Diet

October 18, 2025 •

4 min read

According to Monash University testing, a small portion of marshmallows is considered low-FODMAP, but a larger quantity can quickly become high in fructans. So, are marshmallows high or low in FODMAP? The classification is not straightforward, depending largely on the ingredients and, crucially, the serving size.

Quick Summary

Marshmallows can be either low or high FODMAP, depending on the serving size and the type of sweetener used. Checking ingredient labels is essential to ensure they align with a low-FODMAP diet.

Key Points

Serving size is crucial: A small portion of marshmallows is low-FODMAP, but a larger amount can become high-FODMAP due to increased fructans.
Check for high-FODMAP sweeteners: Avoid marshmallows containing high-fructose corn syrup (HFCS), sorbitol, or other polyols.
Look for safe sweeteners: Marshmallows made with sugar, regular corn syrup, glucose syrup, or dextrose are typically low-FODMAP.
Be cautious with vegan options: Some vegan marshmallows may contain high-FODMAP fibers or fillers, so careful label reading is essential.
Homemade is the safest option: Making your own marshmallows allows you to control all ingredients and ensure they are low-FODMAP.
Confirm brand-specific information: Some brands, like Simply Wize, offer certified low-FODMAP marshmallows, while others may vary.

Understanding Marshmallows and the Low-FODMAP Diet

For individuals with Irritable Bowel Syndrome (IBS), the low-FODMAP diet is a common management strategy to reduce uncomfortable symptoms. FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to gas, bloating, and other digestive issues in sensitive individuals. This brings into question common treats, like marshmallows, which are often made with various sugars and syrups. The FODMAP content of marshmallows is not a simple yes or no, as it is determined by the specific ingredients and the portion consumed.

The Role of Sweeteners

Traditional marshmallows are typically made from a base of sugar, water, and gelatin, all of which are low-FODMAP ingredients. However, many commercially produced marshmallows use various other sweeteners, and these can change the FODMAP status of the product. The key is to distinguish between low-FODMAP and high-FODMAP sweeteners.

Low-FODMAP Sweeteners:

Sugar (Sucrose): A combination of glucose and fructose, it is typically well-absorbed and low FODMAP.
Glucose Syrup: This is primarily made of glucose and is considered low FODMAP.
Dextrose: A simple sugar derived from corn or wheat starch, which is also low FODMAP.
Corn Syrup (Regular): Contains mostly glucose, making it low FODMAP. It is distinct from high-fructose corn syrup.

High-FODMAP Sweeteners to Avoid:

High-Fructose Corn Syrup (HFCS): This sweetener is processed to contain a higher proportion of fructose than glucose, making it high FODMAP for those with fructose intolerance.
Fructose-Glucose Syrup: In regions like the UK and Europe, this term indicates a syrup with more than 50% fructose, which is high FODMAP.
Sorbitol: This sugar alcohol is a polyol and a common culprit for digestive upset in sensitive individuals.

The Critical Factor: Portion Size

Even when marshmallows are made with low-FODMAP sweeteners, the serving size is a crucial consideration due to the concept of dose-dependent FODMAPs. Monash University's testing provides specific guidance on this. While a small quantity might be well-tolerated, consuming too many can push the fructan levels into the moderate or high-FODMAP range, triggering symptoms. The official low-FODMAP serving size is small, so moderation is key.

Comparing FODMAP Sweeteners in Marshmallows

To help you identify the best options, here is a comparison of common sweeteners found in marshmallows:


Sweetener Type	FODMAP Status	Notes
Sugar (Sucrose)	Low FODMAP	Generally safe in moderation.
Corn Syrup (Regular)	Low FODMAP	Consists mainly of glucose, unlike its high-fructose counterpart.
High-Fructose Corn Syrup (HFCS)	High FODMAP	Should be avoided by those with fructose intolerance.
Glucose Syrup	Low FODMAP	A safe alternative to high-fructose options.
Dextrose	Low FODMAP	A form of glucose and safe for low-FODMAP diets.
Sorbitol	High FODMAP	A sugar alcohol that can cause digestive issues.
Fructose-Glucose Syrup	High FODMAP	Labeling used in some regions for high-fructose corn syrup.

How to Find Low-FODMAP Marshmallows

Become a Label Reader

Your best defense against high-FODMAP ingredients is to carefully inspect the ingredient list on any package of marshmallows. Look for products that list only low-FODMAP sweeteners like sugar, glucose syrup, or dextrose. Avoid any brands that include HFCS, sorbitol, or other sugar alcohols. Being mindful of these ingredients will help you make informed choices.

Consider Vegan Marshmallows with Caution

While many traditional marshmallows are made with gelatin (which is low FODMAP), vegan marshmallows often use different ingredients. Some contain high-FODMAP fibers or fillers that could trigger symptoms. It's especially important to scrutinize the labels of vegan options, or to choose a brand explicitly verified as low FODMAP, like those from FodShop or Free From Fellows.

Opt for Low-FODMAP Brands

Several brands offer marshmallow options that have been tested and approved for low-FODMAP diets. Examples include Simply Wize, Manischewitz all-natural mini marshmallows, and certain lines from major supermarkets like Tesco and Sainsbury's in the UK. Checking a reliable FODMAP database or app can help you find suitable products in your area.

Make Your Own at Home

For the most control over ingredients, you can make homemade marshmallows using simple, low-FODMAP ingredients. Recipes typically call for a low-FODMAP sweetener like sugar, along with gelatin, and a binder like cornstarch. This allows you to completely avoid high-FODMAP additives and control your serving size with confidence.

Conclusion

For those on a low-FODMAP diet, marshmallows can be a safe treat, but only with careful consideration. The key takeaways are to always check the ingredient label for high-FODMAP sweeteners like high-fructose corn syrup and to strictly adhere to a low-FODMAP serving size. By being a vigilant label reader or opting for verified low-FODMAP brands or homemade versions, you can still enjoy this sweet and fluffy confection without risking your digestive comfort. Always consult with a dietitian for personalized dietary advice if you are managing IBS. Learn more about FODMAPs and food sensitivities at the Monash University Low FODMAP Diet website.

Frequently Asked Questions

According to Monash University, a small serving of 4 standard marshmallows is considered low-FODMAP. Consuming larger quantities (16+ marshmallows) can increase fructan levels to a moderate or high-FODMAP range.

No, vegan marshmallows are not always low-FODMAP. They often use different ingredients, some of which may contain high-FODMAP fibers or fillers. It's important to check the ingredient list for potential issues or choose a certified low-FODMAP vegan brand.

Regular corn syrup consists mostly of glucose and is considered low FODMAP. High-fructose corn syrup (HFCS) is processed to contain a higher percentage of fructose than glucose, making it high FODMAP for individuals with fructose intolerance.

Look for marshmallows containing low-FODMAP sweeteners such as sugar (sucrose), glucose syrup, regular corn syrup, or dextrose. These are typically well-tolerated.

Yes, but with extreme caution and in very small quantities. Since marshmallows become high-FODMAP in larger portions, it is crucial to stick to the certified low-FODMAP serving size to avoid triggering symptoms.

While most major brands of marshmallows in the U.S. are gluten-free, it's not a universal rule. It is always best to check the product label for certification, especially if you have celiac disease or gluten sensitivity.

Yes, some brands like Simply Wize offer certified low-FODMAP marshmallow products. Additionally, some standard supermarket brands have been identified as suitable, but it is best to consult an up-to-date FODMAP app or resource.