Corn is a versatile and widely consumed grain that can be enjoyed in various forms, from fresh cobs to processed products like popcorn, cornmeal, and corn syrup. When it comes to a low-FODMAP diet, corn can be both friendly and challenging, depending on the variety and portion size. Fresh or frozen whole corn, consumed in moderation (about 1/2 cup or 85g), is typically low in FODMAPs and suitable for most individuals with digestive sensitivities. However, larger servings may increase the FODMAP load and cause discomfort.
Popcorn is also considered low-FODMAP in small servings (around 1 to 2 cups), making it a popular snack option. On the other hand, corn flour, cornmeal, and processed corn-based products such as cornbread or corn tortillas may contain higher concentrations of FODMAPs and could potentially cause digestive issues in larger amounts.
It’s important to note that corn syrup and high-fructose corn syrup are high in FODMAPs and should be avoided on a low-FODMAP diet, as they can trigger bloating and other gastrointestinal discomforts. Overall, corn can be part of a balanced low-FODMAP diet if consumed mindfully, with attention to portion sizes and the specific forms being consumed.