Is corn low FODMAP?

Are you following a low FODMAP diet and wondering “is corn low FODMAP?”

Following a low FODMAP diet can be difficult and frustrating – especially when your favourite foods appear to be a ‘no-go’! 

In this post, we will discuss what corn is, if it is low FODMAP and we will share some recipes for cooking inspiration!

WHAT IS CORN?

Corn can be classed as a fruit, a gain and a vegetable (1). It can come in different shapes and sizes, such as sweetcorn, baby sweetcorn, and canned corn kernels.

However, no matter what it’s classed as and what form it comes in, it can be a staple food for many.

IS CORN LOW FODMAP?

Yes and no. 

Corn can be low FODMAP but when it comes to larger serving sizes, it can be high in FODMAPs. It is important to refer to the Monash app for the most up-to-date guidance (2). 

Low FODMAP corn options are:

• Plain salted popcorn (check ingredients to ensure no added FODMAPs)
• Plain salted popcorn (check ingredients to ensure no added FODMAPs)
• Plain corn tortilla chips
• Corn tortilla wraps

However, there are also high FODMAP sources, including:

• Sweetcorn – contains sorbitol
• Canned corn kernels – contains fructans
• Flakes of corn – contains fructose

CORN SOURCES AND THEIR FODMAP CONTENT

As mentioned above, there is a mixture of low and high FODMAP corn sources. Some are mentioned below (2): 

Corn on the cob

This can still be enjoyed as part of a low FODMAP diet, however only up to 38g as it contains sorbitol. 

Canned corn kernels

Although canned corn kernels contain fructans, canned corn kernels have a larger portion size. The suggested portion size is 75g, making it a great addition to a meal. 

Flakes of corn

For all the cereal lovers out there, cornflakes can only be enjoyed up to 15g due to the fructans within this food. Therefore it may be worth opting for a different cereal choice! 

An alternative option is gluten-free cornflakes, which do not contain fructans. Don’t forget that milk contains lactose, so if you have lactose intolerance, choose lactose-free milk or a low FODMAP plant-based milk instead!

WHY ELSE MAY CORN TRIGGER IBS SYMPTOMS?

Corn is a great source of fibre, which can be great for some but may cause issues for others (3). 

Certain fibre and quantities of fibre may cause gut symptoms for some such as gas and bloating, Therefore, if you are increasing your fibre intake, it is important to do this slowly to allow your gut to adjust. 

It is also important to note that if you are increasing your fibre intake, it is important that you increase your fluid intake otherwise, you can become constipated. 

However, fibre is still an important part of the diet, even for individuals with IBS, so the right type and quantity of fibre should still be consumed.

If you are unsure, it is important to work with a Registered Dietitian to find your fibre tolerance. 

Click here to read more about how fibre affects IBS. 

LOW FODMAP CORN RECIPES

Here are some recipes to give you some tasty and practical meal ideas: 

1. Low FODMAP grilled corn salad with parmesan and parsley 
2. Low FODMAP carrot and corn fritters 
3. Low FODMAP corn pudding
4. Low FODMAP cornbread
5. Mexican Street Low FODMAP Corn Salad

SUMMARY

Corn can be low and high in FODMAPs. It is important to check the Monash app for serving sizes on certain types of corn. 

However, you can still enjoy corn on the low FODMAP diet and include it for more variety. Use the recipes in this post for meal inspiration!

Written by Georgia Cohoon Student Dietitian, reviewed by Serena Bansal Registered Dietitian BSc Hons, and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert