Are Marshmallows Gluten-Free?

Overview

Gluten is a group of natural proteins present in wheat, rye, barley, and triticale (a hybrid of wheat and rye). It gives these grains their structure and elasticity. Individuals with celiac disease or gluten sensitivity must avoid gluten in their diet. In sensitive people, gluten can trigger a range of symptoms, including:

• abdominal pain
• bloating
• diarrhea
• constipation
• headaches

Certain foods — like bread, cakes, and muffins — obviously contain gluten. But gluten can also hide in unexpected products, including some marshmallow varieties.

Many marshmallows sold in the U.S. are simply made from sugar, water, and gelatin. That composition makes them dairy-free and, in most instances, free of gluten.

Ingredients to look out for

Some marshmallows include ingredients such as wheat starch or glucose syrup derived from wheat. Those components are not gluten-free and should be avoided. However, a lot of U.S. marshmallow brands use cornstarch in place of wheat starch, which makes those products gluten-free.

The safest way to confirm whether a marshmallow is safe is to inspect the ingredient list. If the packaging is unclear, contact the manufacturer. Frequently, genuinely gluten-free products will be identified as such near the Nutrition Facts panel.

Watch out for

• wheat protein
• hydrolyzed wheat protein
• wheat starch
• wheat flour
• malt
• triticum vulgare
• triticum spelta
• hordeum vulgare
• secale cereal

If you don’t spot a gluten-free label, review the ingredient list carefully to spot any gluten-containing elements.

Be cautious with

• vegetable protein
• natural flavorings
• natural colorings
• modified food starch
• artificial flavor
• hydrolyzed protein
• hydrolyzed vegetable protein
• dextrin
• maltodextrin

Gluten-free brands

Many marshmallow manufacturers in the United States opt for cornstarch rather than wheat starch or other wheat-derived ingredients. While cornstarch itself is gluten-free, it’s still important to read labels because additional flavorings or manufacturing methods might introduce gluten. Brands that explicitly label their marshmallows as gluten-free include:

• Dandies vanilla marshmallows
• Trader Joe’s marshmallows
• Campfire Marshmallows by Doumak
• most brands of marshmallow fluff

Kraft’s Jet-Puffed Marshmallows are typically gluten-free. However, a representative from Kraft’s consumer helpline noted that some of their items — marshmallows included — have up to a 50 percent likelihood of containing natural flavorings sourced from suppliers using gluten-containing grains. Consequently, these marshmallows aren’t marketed as gluten-free.

Jet-Puffed Marshmallows are likely safe for many people with gluten sensitivity, but they may not be the best option for those with celiac disease.

What about cross-contamination?

Even when marshmallows themselves are free of gluten ingredients, they may be packed or produced in facilities that handle gluten-containing products. Cross-contact in such environments can leave trace amounts of gluten in otherwise gluten-free items.

Some individuals with mild gluten sensitivity may tolerate these trace levels, while others — especially those with celiac disease — may react to them.

The U.S. Food and Drug Administration (FDA) allows foods to be labeled gluten-free if they contain less than 20 parts per million (ppm) of gluten. Trace contamination from cross-contact typically falls below this threshold and won’t appear on Nutrition Facts panels.

Some flavors of Peeps, the seasonal marshmallow, produced by Just Born, are examples where cross-contamination could occur.

Peeps are manufactured using cornstarch, which is gluten-free. However, certain varieties may be produced in plants that also handle gluten-containing goods. If you’re unsure about a specific flavor, consult the Just Born website or contact their consumer relations team. Some Peeps are labeled gluten-free; those are always safe choices.

The bottom line

Many — but not all — marshmallow brands sold in the United States are free of gluten. Some marshmallows may contain trace gluten from cross-contamination, which might not be tolerated by people with celiac disease. Individuals with mild gluten sensitivity may be able to consume marshmallows that don’t bear a gluten-free label.

Gluten can enter products through cross-contact during production. Additionally, certain marshmallows may include ingredients (for example, natural flavorings) sourced from wheat or other gluten-containing grains.

The most reliable method to ensure marshmallows are gluten-free is to choose products that explicitly state “gluten-free” on the label. When in doubt, contact the manufacturer for further details.