Corn and the FODMAP diet
Corn can either be a healthy vegetable or a tasty snack (popcorn). You can eat just the kernels or eat it on the cob. It is a very versatile plant and is loved by many. Unfortunately, there is a limit to how much corn you should eat if you’re following the FODMAP diet (click to read more about the diet), so let’s dive in!
The FODMAP in Corn
Not too long ago, corn had a very limited portion size. But to my (and probably more of you) excitement, the Monash University has re-tested canned corn in November 2020. Conclusion: the allowed potion size of canned corn is higher than initially thought, yay!
For corn, it matters whether you’re eating canned corn, canned baby corn, corn on a cob, cornflakes, polenta, or corn starch. They all have different allowed portion sizes, and can even contain different FODMAPs! The fact that they contain different FODMAPs, is a bit of a mystery to me. But I trust the testing that is done.
A product that is canned, will generally have a lower FODMAP content, than its fresh counterpart. FODMAPs are water-soluble, and a lot of the FODMAPs will dissolve into the water. When you drain the water out of the can, the FODMAPs go with them too.
Trying to figure the FODMAP diet out all by yourself? I can help. Click here to schedule a free symptom assessment and we can talk.
Sweet Corn on the Cob
Corn on the cob is a delicious treat, that I personally love when I have a BBQ. But be careful if you’re following the FODMAP diet. Sweet corn on the cob has a low FODMAP portion size of 38 grams, which is about half a cob. The FODMAP that is present is sorbitol, one of the polyols.
Canned Baby Corn
Baby corn is a great and fun way to add extra vegetables to a salad or stir fry. According to the Monash University FODMAP app, baby corn is low in FODMAPs. There is no limit to its use!
Canned Corn Kernels
As mentioned before, the corn kernels have been re-tested by the Monash University and higher portion sizes are allowed now! The low FODMAP portion size is 75 grams and the FODMAP that is present is fructans (click to read more about fructans). Make sure to properly drain and rinse the kernels to wash away any fructans that have clung to the kernels.
Corn starch is a bit of an odd one in the list, since you probably won’t really use it yourself much. But it is used in many (gluten-free) products! Corn starch does not contain any FODMAPs and is free to use.
Polenta is an Italian dish made out of cornmeal. It is soft and creamy, like porridge or mush. Polenta is low in FODMAPs up to 255 grams, which is a decent portion size.
Whether or not cornflakes are low FODMAP, really depends on the brand and the ingredients of the brand of cornflakes. Generally, gluten-free corn flakes have to FODMAPs, but non-gluten-free varieties can contain some fructans when you’re eating more than 15 grams. So just check the ingredients when buying cornflakes and you should be fine!
Popcorn can be eaten freely on the FODMAP diet. No upper level has been established. Do make sure to check the ingredients if you’re buying popcorn, to check for high FODMAP ingredients. If you want to make popcorn yourself (highly recommended!) you can find a recipe here.
Most corn products can be eaten either in small amounts or larger to unlimited amounts. If you’re buying premade products, always check the ingredients for high FODMAP ingredients. If you’re buying canned products, always rinse well!
What is your favorite way to use corn on the FODMAP diet? Let me know in a comment below!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!