Is Corn Low FODMAP? This is a question often asked by those with irritable bowel syndrome (IBS). People with IBS should avoid consuming foods high in FODMAPs because they can be difficult to digest and cause symptoms like bloating, abdominal pain, and even diarrhea. Therefore, it’s important to pay attention to the foods they consume. Safe foods are those with low FODMAP levels. If you enjoy eating corn, you’ll likely ask, “Is corn low FODMAP?”
Okay, here I’ll explain about corn in relation to FODMAPs. Actually, low-FODMAP foods, when consumed in large portions, can also cause the accumulation of carbohydrates that are difficult to digest and are fermented by gut bacteria. As we know, corn is a popular food. However, for people with IBS, it’s important to know whether corn is low FODMAP or not.
Is Corn Low FODMAP?
The answer: Corn is a low-FODMAP food, but this depends on how much you eat and the type of corn. Each type of corn has a different carbohydrate content, so those with IBS should also pay attention to the type of corn they consume to ensure safety.
Key Takeaways
- Corn can be low in FODMAPs in small portions, but large portions can be high in FODMAPs.
- Different types of corn have different FODMAP levels. Corn is a diverse food product, including corn on the cob, canned corn, popcorn, and even corn flour, which is often used as an ingredient in food. Therefore, these corn products have varying levels of FODMAPs.
Corn contains a substance known as sorbitol, a polyol (sugar alcohol). This is the main FODMAP found in corn. This substance can trigger symptoms in sensitive digestive systems, such as people with an imbalanced gut microbiota.
Why Can Corn Be High FODMAP?
Corn contains FODMAPs from the sorbitol present. This is a short-chain carbohydrate that is difficult for sensitive or unhealthy guts with an imbalanced microbiota to digest. For people with IBS, consuming too much sorbitol can cause bloating, abdominal pain, diarrhea, or discomfort.
Corn isn’t completely forbidden; if you can maintain small portions, you shouldn’t have a problem with this food. Portion size is a key factor in determining whether the corn you eat is high in FODMAPs.
I have a friend who has IBS symptoms; whenever she eats something that doesn’t agree with her stomach, she always gets diarrhea or bloating. However, she craves corn. So I researched various sources about the FODMAPs in corn. Ultimately, I advised her to eat a small portion, about 40 grams, or half a small ear of corn.
So, I concluded that corn is still safe as long as it’s consumed in small portions.
Fresh and Frozen Corn
What about fresh and frozen corn? Are they the same? Corn on the cob is usually tolerated in a small serving. Consider the following:
- ½ cob (about 38 g) = Low FODMAP
- 1 cob (about 75 g) = High FODMAP
Frozen corn and fresh corn have the same nutritional value, so they both constitute the same serving size. So, limit yourself to 38-40 g per serving; this is considered a low-FODMAP serving.
Canned and Creamed Varieties
Different canned products have varying tolerance levels due to their nutrient content. Here are some examples:
- Canned kernels – 1 cup is generally well-tolerated for people with IBS.
- Baby corn (canned) – 1 cup is a safe portion, often enjoyed in stir-fries and Asian-style meals.
- Creamed style – A ¼ cup serving is considered gentle on digestion.
For those who enjoy maize-based foods, these options can be safely included in a diet that supports digestive comfort and suits individuals with IBS.
If you are interested in tomato-based food, there are guidelines that you should pay attention to. Please refer to Are Tomatoes Low FODMAP? (User-Friendly Guide for IBS).
Low FODMAP Corn-Based Products
Is low-FODMAP corn available in snack or processed form? Yes, there are many varieties. Corn is now processed into various foods, snacks, and other dishes. However, some corn products are considered low-FODMAP if consumed in appropriate portions.
- Corn chips: A small 50g packet is low-FODMAP. Larger servings (250g) become high-FODMAP due to fructans and galacto-oligosaccharides.
- Popcorn: Up to 7 cups of plain popcorn is low-FODMAP.
- Maize flour (cornstarch): Up to ⅔ cup (100g) is low-FODMAP.
- Corn thins: One plain corn thin (12g) is low-FODMAP; two thins are a moderate serving.
- Corn Cruskits (Arnott’s): Certified low-FODMAP at two Cruskits.
- Polenta (cornmeal): One cup of cooked polenta is low FODMAP.
- Cornflakes: One cup of gluten-free cornflakes (100% corn) is low FODMAP. Kellogg’s Cornflakes are certified low FODMAP at 1 ½ cups.
- Maize tortillas: Two tortillas with added gums/fiber are low FODMAP. Without additives, three tortillas are tolerated.
A Clear summary of the low-FODMAP corn-based products
| Product | Low-FODMAP Serving Size | Notes |
|---|---|---|
| Corn chips | ✅ 50 g (small packet) | ⚠️ 250 g → high FODMAP (fructans, GOS) |
| Popcorn | ✅ Up to 7 cups (plain) | Safe if unsweetened & without high-FODMAP toppings |
| Corn flour / Cornstarch | ✅ ⅔ cup (100 g) | Common in baking & sauces |
| Corn thins (plain) | ✅ 1 thin (12 g) | ⚠️ 2 thins = moderate FODMAP |
| Corn Cruskits (Arnott’s) | ✅ 2 pieces | Certified low-FODMAP |
| Polenta (cooked) | ✅ 1 cup | Made from cornmeal |
| Cornflakes (gluten-free) | ✅ 1 cup (100% corn) | ✅ Kellogg’s: up to 1 ½ cups (certified) |
| Corn tortillas | ✅ 2 tortillas (with gums/fiber) | ✅ 3 tortillas if no additives |
✅ = Safe low-FODMAP
⚠️ = Moderate / may trigger symptoms at higher serving
❌ = High FODMAP (avoid large amounts)
Check for Infographics below for more simple
Summary: Is Corn Low FODMAP?
Corn is truly a low-FODMAP food as long as you adjust your portion sizes. We’ve outlined safe and healthy guidelines for consuming corn for those experiencing IBS symptoms. Corn products like tortillas and popcorn are low-FODMAP foods (consume them in small portions).
If you’re following the low-FODMAP diet to manage IBS symptoms, remember that tolerance varies from person to person and is also influenced by the severity of your digestive condition or how sensitive your digestive system is. You can test any suspicious foods slowly and carefully. To be safe, I recommend consulting with a registered dietitian.
✅ Bottom line
Consuming corn properly or in small, appropriate portions is safe and low-FODMAP. So, you can enjoy corn as a low-FODMAP diet food.
📖References:
- Monash University FODMAP Diet [Monash FODMAP App]
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – Irritable Bowel Syndrome Overview
- Shepherd, S. J., & Gibson, P. R. (2013). The Complete Low-FODMAP Diet
