Is Popcorn Low FODMAP?

If you want to settle down with friends for a movie night and are looking for some gut-friendly snacks, you may think, “is popcorn low FODMAP?”. 

Read this article to avoid missing out on the ultimate healthy, high-fibre movie snack. We will also provide some great low FODMAP recipes for you to try yourself!

IS POPCORN LOW FODMAP?

Yes, plain popcorn is low FODMAP. Monash says a serving size of 120g has been tested as low FODMAP.

This is the equivalent of a small popcorn box at the cinema. Monash has not tested larger portion sizes. However, how you cook it and what seasoning you use can affect the FODMAP content. 

High FODMAP seasonings include onion, garlic, and fructose syrup. 

WHY MIGHT POPCORN CAUSE MY IBS SYMPTOMS?

However, popcorn may trigger your IBS symptoms.

This may be due to the high amount of fibre in popcorn, which may not be at a tolerable limit for your IBS symptoms. This will be very individual from person to person.

Fibre is an essential part of the diet, but it is important to introduce this at a rate which does not worsen your IBS symptoms.

To do this, gradually increase your fibre intake slowly, so you can eventually consume the recommended 30g of fibre a day (1). 

Knowing how to get 30g of fibre a day can be difficult. However, if cooked and seasoned correctly, popcorn is a great option to add to your diet. 

The way that you cook the popcorn may also impact IBS symptoms, especially when cooked in large amounts of oil or butter.

Fat can affect gastric motility, so it may cause IBS symptoms such as diarrhea. However, popcorn is usually low-fat and less likely to be an issue.

HOW TO MAKE LOW FODMAP POPCORN

If you want to season popcorn whilst keeping it low FODMAP, you can try:

• Butter
• Salt
• Cinnamon
• Dried herbs (2)

LOW FODMAP POPCORN RECIPES:

For more ideas on other flavours, here are some recipes you can try on your next movie night:

1. Low FODMAP sweet, smoky popcorn
2. Low FODMAP dill popcorn
3. “The Absolute Best Popcorn Ever”

SUMMARY

You can enjoy popcorn on a low FODMAP diet as long as it is within the recommended serving size. If adding flavours, remember to check that the additional ingredients are also low FODMAP.

Article was written by Georgia Cohoon, Student Dietitian and reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert