Are marshmallows a low FODMAP food?
Ah, marshmallows. A white and fluffy treat that reminds us of making toasty s’mores over a campfire as a child. Marshmallows are made from sweetener, gelatin, and air (Boerner, 2021). But for individuals with irritable bowel syndrome (IBS), are marshmallows low in FODMAPs?
FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are sugars likely to cause uncomfortable symptoms, such as constipation or diarrhea, for people with IBS. Marshmallows contain dextrose, white sugar, and corn syrup sugars but do not contain any sweeteners that are high in FODMAP. Therefore, they are acceptable on the low FODMAP diet. Gelatin is not appropriate for individuals following a vegetarian or vegan diet, but marshmallows made without gelatin are available at most grocery stores.
What are the health implications of marshmallows?
Marshmallows are often low in calories but tend to be high in sugar, which can lead to the development of chronic diseases, such as obesity and type 2 diabetes, when consumed in excessive amounts. However, marshmallows can be enjoyed in small quantities as a sweet dessert in a s’more, added to low FODMAP ice cream or frozen yogurt, or as a topping to a delicious sweet potato casserole.
We hope this post answered your questions about the low FODMAP diet and marshmallows as a low FODMAP food. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!
Boerner, L. K. (2021). What’s in marshmallows, and how do the ingredients work together to make ooey-gooey treats?Cen.acs.org. Retrieved April 29, 2022, from https://cen.acs.org/food/fod-science/s-marshmallows-ingredients-work-together/99/web/2021/04
Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/ health/wellness-and-prevention/fodmap-diet-what-you-need-to-know/