Is Corn Low FODMAP?
If you’re navigating the Low FODMAP diet, you might be asking yourself:
Is corn low FODMAP?
Well, the answer isn’t as straightforward as you might think! Corn comes in various forms, and whether it’s low or high in FODMAPs depends on the type and serving size.
Let’s break it down.
But First, What are FODMAPs?
The Low FODMAP Diet is designed to help those with irritable bowel syndrome (IBS) manage their symptoms by reducing foods that are high in certain fermentable carbohydrates.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can cause digestive discomfort in some people.
Which FODMAPs are in corn?
Corn can be a bit complex when it comes to its FODMAP content, as it varies based on the form the corn is in.
Here’s a breakdown:
Fructans (Oligosaccharides): Some forms of corn, such as corn-based processed products or canned corn, may contain fructans.
Fructose (Monosaccharides): High-fructose corn syrup, used in many processed foods, contains excess fructose. Some individuals have a difficult time absorbing fructose, leading to digestive symptoms. While whole corn generally doesn’t contain excess fructose, corn syrups and some processed products made from corn do.
Sorbitol (Polyols): Sweet corn, in particular, contains sorbitol. When consumed in large amounts, sorbitol can lead to bloating, gas, and discomfort.
Types of Corn and Their FODMAP Content
Sweet Corn
Sweet corn, or corn on the cob, is a staple in many diets, but it’s considered moderate to high in FODMAPs. According to Monash University, a serving of about ½ a cob (around 38 grams) is low FODMAP, but larger servings can increase your intake of sorbitol, which may trigger symptoms for some. If you’re in the elimination phase, it’s best to keep an eye on how much sweet corn you eat!
Corn Tortillas
Good news for taco lovers! Corn tortillas are generally considered low FODMAP. Monash University has tested them, and a 28-gram serving is safe for your diet. Just make sure to check the ingredients, as some store-bought varieties might include high FODMAP additives.
Cornmeal and Polenta
Whether you’re cooking up polenta or using cornmeal in your favorite recipes, both are typically low in FODMAPs. Monash University suggests that a serving of 255 grams of cooked polenta is considered low FODMAP, making it a versatile choice for your meals.
Popcorn
Popcorn lovers rejoice! Popcorn is a great snack option, as it is considered low FODMAP. You can enjoy up to 7 cups (56 grams) without worrying about FODMAPs. Just remember to keep those toppings simple—avoid anything like garlic or onion powder!
Canned Corn
Canned corn can be a bit tricky. While it might be convenient, it’s moderate to high in FODMAPs. A serving of about 40 grams (or ¼ cup) is low FODMAP, but larger portions can lead to digestive discomfort. If you’re reintroducing foods, try starting with small amounts to see how your body reacts.
Cornflakes Cereal
When it comes to breakfast, cornflakes can be considered Low FODMAP, but it depends on the serving size and ingredients. According to Monash University, a serving of 1/2 cup (about 15 grams) is safe for the Low FODMAP diet during the elimination phase (Monash FODMAP). However, be cautious when selecting brands, as some may contain high FODMAP ingredients like high-fructose corn syrup. It’s always best to check the ingredient list to ensure it aligns with your dietary needs.
Corn Chips
Corn chips, such as plain tortilla chips, are generally Low FODMAP as long as they contain only corn, oil, and salt, and are consumed in moderate portions (around 50 grams). Be mindful of added seasonings like onion or garlic powder, which can make them high FODMAP (Monash FODMAP).
For more detailed guidance on specific products and serving sizes, you can always refer to the Monash University FODMAP Diet App, which is updated with the latest research on FODMAP content in various foods.
Why are only some types of corn
Low FODMAP?
The variation in FODMAP content among different corn products is due to:
Processing: The way corn is processed (e.g., milled into meal or popped) can alter its FODMAP levels. Processing often reduces the overall carbohydrate content, which includes FODMAPs.
Fiber Content: The type of fiber in corn can also play a role. Insoluble fiber, found in whole corn, can contribute to digestive symptoms for some individuals, whereas the soluble fiber in processed forms can be more easily tolerated.
Serving Size: The amount consumed is crucial. Even low FODMAP foods can become high FODMAP if consumed in excessive amounts.
Ask a Dietitian
“I learned that high fructose corn syrup is made from actual corn. Since I am in the elimination phase of the Low FODMAP Diet, I know I need to avoid high fructose corn syrup.
Am I ok to eat other corn-based foods like corn tortillas or chips, or should I avoid all corn products?”
You’re right that high fructose corn syrup (HFCS) is derived from corn, but it’s very different from whole corn-based products like corn tortillas or corn chips.
HFCS is high in fructose, which makes it a high FODMAP ingredient and a potential trigger for IBS symptoms. It’s best to avoid HFCS if you’re following a Low FODMAP diet.
On the other hand, corn chips are low FODMAP and well tolerated, and corn tortillas are also safe in moderation. So while it’s a good idea to avoid HFCS, you can still include other corn-based foods like corn tortillas and corn starch in your diet to help manage your symptoms. Just be sure to check labels for HFCS in processed foods, or other added ingredients like garlic or onion seasonings.
Answered by Allysa S, RD, MAN
How to Enjoy Corn on the Low FODMAP Diet
Corn can definitely be part of your Low FODMAP journey! Here are some ways to enjoy corn:
Tacos or Wraps: Use corn tortillas as a base for your favorite fillings.
Snack Time: Enjoy plain popcorn or tortilla chips as a tasty, low FODMAP snack.
Comfort Food: Try polenta as a side dish or a comforting base for your meals.
When incorporating corn into your diet, remember to pay attention to portion sizes and listen to your body. If you’re unsure about how certain foods affect you, working with a Dietitian familiar with the Low FODMAP diet can help tailor your approach.
The Bottom Line
So, is corn low FODMAP? It depends! Sweet corn and canned corn can be higher in FODMAPs, while corn tortillas, popcorn, and polenta are generally safe options. The key is moderation and portion control. Always feel free to experiment and see what works best for your body!
