Are you following a low FODMAP diet but feeling a bit confused and overwhelmed? Are you wondering whether marshmallows are low FODMAP?

If so, you are in the right place. Read on to find out whether marshmallows can be enjoyed on a low FODMAP diet.

Marshmallows are a confectionary usually made from egg white, sugar, gelatin and vanilla. In England, marshmallows are often enjoys as a treat or used to top hot chocolate and in desserts such as rice krispy treats, and rocky road. 

Marshmallows and FODMAPs

Ingredients in marshmallows 

Marshmallows are made from egg whites, sugar , gelatin and vanilla. All these ingredients are low in FODMAPs. However, the ingredients in shop-bought marshmallows vary and as a result not all marshmallows are low in FODMAPs. 

Factors that can affect FODMAP levels in marshmallows 

The main factor which can alter the FODMAP content in marshmallows is the sweetener used. Therefore, when purchasing marshmallows it is important to check the ingredients list to ensure you pick a low FODMAP option. 

So what should you look out for?

The lists below outline which sweeteners are low and high FODMAP to help you choose with confidence. 

The following sweeteners are low FODMAP:

• Sugar
• Glucose syrup
• Dextrose
• Glucose-fructose syrup  

The following sweeteners are high FODMAP:

• Sorbitol
• Fructose-glucose syrup

Low fodmap marshmallows on the market

Here are a few low FODMAP options available on the market! Whilst these were made with low FODMAP ingredients at time of publishing, ingredients can change overtime so please double check the ingredients before purchasing. 

1. Epic Giant Toastin’ Mallows
2. M&S Soft Marshmallows
3. Manischewitz mini marshmallows all natural
4. Sainsbury’s Marshmallows
5. Tesco Marshmallows 
6. Tesco Pink & White mini marshmallows
7. Tesco White Mini marshmallows
8. Morrisons Pink & white mallows
9. Morrisons mallows fluffy and soft
10. Asda Marshmallows 
11. Barratt Flumps

What about Vegetarian and vegan options?

The following options are vegan and low FODMAP: 

1. Free From Fellows Vegan Vanilla Pink & White Mini mallow
2. Free From Fellows Vegan Vanilla mallow
3. Free From Fellows Strawberry vegan mallows
4. M&S Plant Kitchen Marshmallows

Conclusion 

To summarise, marshmallows can be low or high FODMAP depending on the sweeteners used in the recipe. Hence, it is important to check the ingredients list on packaging and avoiding marshmallows made with sorbitol or fructose-glucose syrup. 

So, yes marshmallows can still be enjoyed on a low FODMAP diet. 

If you are struggling to follow a low FODMAP diet alone, do seek support from a trained dietitian like myself. Book a free discovery call to find out how I can help you.