Are Marshmallows Low FODMAP? Fodmap friendly

Are Marshmallows Low FODMAP? a frequently asked question, and expected. Generally, marshmallows are one best consuming & selling fluffy treats.

Usually, a bag has white & Pink Marshmallows, with a sweet texture that melts easily in the mouth which makes it unresistible.

and this led Ibs suffers wonder whether Marshmallows ok on the fodmap diet or not.

Unfortunately, a lot of websites claim that are not fit fodmap diet but is it true? In this article, I will be in charge to answer all those questions in order to have a clear idea of whether is good or bad for Ibs. So, let’s find out!

Before digging into anything let’s first list the commonly used ingredients which are:

  • Protein
  • Albumen (egg whites)
  • Gelatin
  • Sugars
  • Sucrose
  • Corn syrup
  • Invert sugar
  • Flavors
  • Acids

Are Marshmallows Low FODMAP? Fully Explained!

Are Marshmallows Low FODMAP? The answer is YES! we can consider Marshmallows low fodmap. Basically, all ingredients used for making marshmallows are low fodmap (I mean ingredients listed above).

But, some marshmallow brands add some sweetness that might be high fodmap, which can lead to uncomfortable symptoms, such as constipation or diarrhea, for people with IBS. in the next section I list some high fodmap & low fodmap brands in order to control your diet.

My list will not cover all brands since they are plenty that makes marshmallows. if you doubt that some brands are containing sweetness that might be high fodmap, just try to avoid them or contact me in order to do a quick review of it.

Which marshmallows are low fodmap?

Kraft jet-puffed marshmallow

Are Jet-Puffed Marshmallow Low Fodmap? The answer is YES, Jet-Puffed Marshmallows are made using Corn syrup, modified corn starch, sugar, dextrose, water, gelatin, tetrasodium, natural & artificial flavors, and blue.

All used ingredients are considered Low Fodmap, but in moderate amounts, the serving size is advised under 50g per meal. which means 50gram is the moderated serving size, in order to avoid any upcoming Ibs symptoms.

Indeed, Jet-Puffed Marshmallows are Fodmap Friendly, but in a moderate amount which is 50g gram (serving size).

Hungry Harvest Marshmallows

Are Hungry Harvest Marshmallow Low Fodmap? The answer is YES, Hungry Harvest Marshmallows do not contain any ingredient that is thought to be high fodmap, which makes Hungry Harvest Marshmallow low fodmap.

Hungry Harvest Marshmallows are indeed Fodmap friendly which means that are good for Ibs (serving size not tested).

Haribo Marshmallows (Chamallows)

Are Haribo Marshmallows (Chamallows) low Fodmap? The answer is NO, let me explain to you! Haribo Marshmallows are made using two high fodmap ingredients which are sorbitol & beetroot. both are listed in the red area since there rich in GOS & Fructans,

Indeed, Haribos Marshmallows are a bad choice for Ibs. since made with high fodmap ingredients sorbitol & beetroot.

Yummallo Marshmallows

Are Yummallo Marshmallows Low Fodmap? The answer is YES & NO, Yummallo offers eight flavors that are low fodmap but in moderate amount 50g or less which are:

  • Yummallo Popcorn Marshmallow
  • Yummallo Rainbow Marshmallows
  • Yummallo Spicy & Sweet Marshmallows
  • Yummallo Jumbo Rainbow Marshmallow
  • Yummallo Micro Rainbow Marshmallows
  • Yummallo Fruit Mix Marshmallows
  • Yummallo Yummix Marshmallows
  • Yummallo Mini Rainbow Marshmallows

The rest of the flavors are considered high fodmap since they contain fructose syrup which can be used to represent high fructose corn syrup that contains 90% fructose (HFCS-90)

Indeed, Yummallo offer 8 flavors that are fodmap friendly and are listed above, in order to avoid Ibs symptoms you should eat a moderate amount which is 50g

Dandies Vegan Marshmallows

Are Dandies Vegan Marshmallows low Fodmap? The answer is YES, do not contain any ingredients that are thought to be high fodmap, The used ingredients for making Dandies Vegan Marshmallows are Tapioca Syrup, Cane Sugar, Filtered Water, Tapioca Starch, Carrageenan, Soy Protein, Natural Vanilla Flavor all of them considered low fodmap.

Indeed, Dandies Vegan Marshmallows are low fodmap and are suitable for Ibs (serving size not tested).

Trader Joe’s Marshmallows

Are Trader Joe’s Marshmallows Low fodmap? The answer is YES & NO, Trader Joe’s Offer 2 low fodmap options which are

  • Trader Joe’s Marshmallows
  • Mini Marshmallows

Basically, all ingredients used for making marshmallows listed above are low fodmap. The other option are high fodmap since they contain CASHEW, MILK, and WHEY. which makes them unsuitable for Ibs suffered, unsuitable flavors are

  • Peppermint Mini Marshmallows
  • Peanut Butter Cocoa Marshmallows


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