Is corn low FODMAP? It’s a good question if you suffer from irritable bowel syndrome or are sensitive to certain ingredients. More importantly, which types of corn are safe to eat on a low FODMAP diet? If you’re like most, you love corn and don’t wish to cut it out entirely.
Fortunately, the answer to, ‘Is corn low FODMAP?’ has some good news. Let’s discover which types of corn are safe enough for a low FODMAP diet and which to avoid. Also, you’ll discover some other favorite vegetables you should avoid or limit on a low FODMAP diet.
Is corn low FODMAP? Some kinds in specific portions could be low FODMAP, including:
Still, let’s discover the facts, the best types of corn, the precise portions you can eat on a low FODMAP diet, and what to avoid.
The low FODMAP diet isn’t simply another fad. Rather, there is evidence that indicates how high FODMAP foods can trigger symptoms for some people with irritable bowel syndrome (IBS) (7, 12, 18). Some bodies battle to digest the FODMAP ingredients, which include the following:
Fermentable:
The FODMAP diet suggests you eliminate all high FODMAP foods for a set amount of time and then reintroduce them slowly and independently so you can determine the specific foods that trigger your symptoms (8). A systematic review in New Zealand found that evidence supports low FODMAP diets for symptom management, especially when directed by specialized dietitians, as it can be a difficult intervention to navigate (7).
That said, more research is necessary to determine why some people can’t digest FODMAPS easily. Furthermore, look at the FODMAPs in different corn variations. Full servings of corn might trigger IBS symptoms, but with portion control they can be included in a low FODMAP diet.
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Low FODMAP foods could help prevent or reduce IBS symptoms as part of a well-balanced, 3-step diet plan (7, 12, 8). So, let’s discover which corn types you can eat on a low FODMAP diet, especially during the second and third phases.
Fresh corn on the cob or sweet corn is only low FODMAP up to a maximum of half a cob or 38 grams serving (1). Corn contains sorbitol, a polyol. Sadly, sorbitol and natural sugars are found in corn harvested at various stages of development, not only in sweet corn harvested young (16). However, half a cob is low FODMAP.
Frozen corn kernels likely retain their sucrose and sorbitol contents, making them high FODMAP if you eat too much (6). Still, follow the same principles as you would for fresh corn on the cob to enjoy 38 grams of half a cob of corn’s worth if eating frozen corn (1).
Canned sweet corn kernels are low FODMAP at one cup or 75 grams (17). Meanwhile, eating more might put you at risk because of the fructan content of canned corn kernels. Since the fructans are water soluble, they leech into the liquid the corn is packed in, reducing what is left within the corn. Drain and rinse before serving to ensure the lowest FODMAP content possible.
If they are canned, they are low in FODMAPs. Canned corn is safe to eat up to one cup without consuming too many fructan FODMAPs (17). Most canned corn is safe on a low FODMAP diet of up to 75 grams, including baby corn. Creamed corn, however, is not low FODMAP, because it is not sitting in a liquid that you can drain off.
The IBS Diets chart shows that popcorn is low FODMAP (13). Additionally, Monash University tested popcorn’s low FODMAPs theory to discover it was safe to eat in portions of 100 grams or less (10). A 100-gram serving is also equal to a small cinema popcorn for movie night.
The Nutrition Clinic for Digestive Health recommends snacking on potato and corn chips on a low FODMAP diet (14). Corn chips don’t typically have serving suggestions. For balance and to keep you feeling full longer, the Clinic recommends eating protein-rich accompaniments with carbohydrate-rich chips, such as pumpkin seeds, low FODMAP protein bars, or two tablespoons of almonds or walnuts.
Read more: Are Corn Tortillas Gluten-Free?
The Nutrition Clinic for Digestive Health also suggests corn tortillas and tortilla chips are low in FODMAPs (14). They also recommend adding a protein-rich source to balance carb-rich corn tortillas, including cheddar, swiss, or brie cheese. These are cheeses which are low in lactose.
Monash University suggests corn flour (cornmeal), oats, rice, wheat, barley, rye, millet, farro, polenta, amaranth, sorghum, burghul, and quinoa grains are excellent carbohydrate sources for low FODMAP meals and flours in single diet servings (11). The IBS Diets chart supports the idea that corn flour is low FODMAP (link). Cornmeal or flour usually originates from whole grains.
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You’ll discover three common vegetables and fruits and whether they have low or high FODMAPS, according to the IBS Diets and Monash University charts (9, 13). Monash University tests the FODMAPs in vegetables before sharing suggested servings.
Avocados are technically a fruit, not a vegetable. However, we love adding them to salads. Unfortunately, the IBS Diets chart shows they are high FODMAP (13). Avocados have sorbitol, a polyol, and mannitol (3). Fortunately, you can limit the amount to ⅛ an avocado on a low FODMAP diet, but anything more will contain too much sorbitol (1).
Monash University suggests you stay away from snow peas because they contain high amounts of mannitol, which is a FODMAP (9). Snap and green peas are also listed as high FODMAP vegetables on the IBS Diets and Monash charts (9, 13). Peas have oligosaccharides called galactooligosaccharides and are not low FODMAP (GOS) (15).
Green beans are listed as a low FODMAP vegetable on IBS Diets and by Monash University (13, 9). The FODMAP contents are low enough to have no serving suggestions on either chart. You may enjoy green beans on a low FODMAP diet.
Tomato is a fruit containing some fructose, a FODMAP. A serving of up to 1 small, fresh tomato is considered low FODMAP (2). Also, limit canned tomatoes to 92 grams (or ½ cup) per serving, tomato paste to 28 grams per serving, and ketchup to 13 grams per serving.
How you make coffee distinguishes whether it’s low or high in FODMAPs. Black coffee is low in FODMAPs but cow’s milk is high in FODMAP (13). The lactose in cow’s milk isn’t suitable for a low FODMAP diet (9).
However, almond, coconut, and hemp milk are low in FODMAPs up to 125 milliliters (13). Oat milk is low in FODMAPs up to 30 milliliters. Also, avoid high-FODMAP sweeteners like agave, high-fructose corn syrup, honey, xylitol, and sorbitol (13).
One small unripe banana is low in FODMAPs (13). Unfortunately, ripe bananas are higher in natural sugars (4). Ripe bananas in large portions may cause IBS symptoms to flare.
Monash University tested eggs and found they are low FODMAP if cooked plain (9). Plain-cooked meats, poultry, and seafood are typically low in FODMAPs. The IBS Diets chart supports the claim that eggs are low in FODMAPs (13).
Is corn low FODMAP? Some items made of corn are low enough in FODMAPs for you to enjoy the recommended servings without triggering IBS symptoms. Meanwhile, you also have other corn-based foods, including popcorn and corn tortillas.
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