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Is Corn Low FODMAP? (Important Facts)

FODMAPs are types of indigestible types of carbohydrates that can cause stomach issues, especially in people with irritable bowel syndrome (IBS) and other stomach-related conditions.

Because of that, many doctors and experts recommend following a low FODMAP diet. This type of diet is very beneficial and helps reduce the uncomfortable symptoms that come with IBS.

But before you eliminate all your favorite foods from your diet, check if they’re high in FODMAPs or not. 

For example, who doesn’t like some corn? But is it actually good for those with IBS? Is corn low in FODMAPs?

Is corn low FODMAP?

Corn can be consumed on a low FODMAP diet as long as it’s in moderation. It does contain some of this type of carbs, but not in large amounts. As a result, you can include both fresh and canned corn in your diet even if you suffer from IBS.

What’s more, corn is rich in nutrients, vitamins, and minerals that can help keep you healthy and prevent many digestive system issues. So, it’s a great addition to any diet, regardless of your goal.

FODMAPs are types of indigestible types of carbohydrates that can cause stomach issues
FODMAPs are types of indigestible types of carbohydrates that can cause stomach issues

How low in FODMAPs is corn?

Corn can be a great addition to a low FODMAP diet, as it’s not high in this type of carb.

Experts recommend consuming no more than ½ cob of corn or a small can of corn a day on a stomach-friendly, low FODMAP diet. 

That way, you can consume just enough FODMAPs that your diet allows for but still get all the benefits from corn.

With corn, it’s important to control portion sizes as it’s easy to overdo it. So, make sure to keep that in mind since it’s very easy to take in too many FODMAPs from corn, both fresh and canned.

Is corn good for you?

A single ½ cup serving of corn provides you with around 2.3 g of fiber. This is an important nutrient as it helps you feel full after eating and can even help you lose weight in a healthy manner. Fiber can also soak up excess stomach acid, preventing the symptoms of acid reflux.

Most people tend to eat more than half a cup of corn at once, so you’re more likely to get even more fiber.

Corn is an especially good source of potassium, calorie for calorie. This mineral helps maintain electrolyte balance in your body and also helps lower your blood pressure. 

This can prevent various cardiovascular conditions from developing, such as strokes and heart attacks.

Is Corn Low FODMAP?
Is Corn Low FODMAP?

Additionally, corn is very rich in lutein and zeaxanthin, which are two antioxidants that help prevent cataracts and age-related macular degeneration, among other eyesight problems.

The same antioxidants also prevent oxidative damage to your cells, reducing your risk of several chronic conditions like heart disease, cancer, and diabetes. 

Because of that, regularly consuming corn can be very beneficial for your health in various aspects.

Corn is also naturally gluten-free, which makes it a great choice for people with a gluten allergy or celiac disease. Because of that, it can be used as a replacement for various foods that do contain gluten.

Eating corn can also help you load up on folate, also known as vitamin B9. This micronutrient is essential for the formation of red blood cells as well as healthy cell growth and function. 

What’s more, folate is an important vitamin and supplement for pregnant women because it reduces the risk of birth defects of the brain and spine. 

As a result, doctors often recommend taking folate supplements, but getting it from a natural source is even better for you.

While there are a lot of benefits to eating corn, there are still some downsides.

Fresh corn contains a lot of starch, which can cause spikes in your blood sugar levels. This isn’t ideal for everyone but particularly not for people with diabetes. 

In addition, most processed products made with corn contain a lot of sodium. So, make sure to keep that in mind when buying those.

Aside from that, corn can still be a great part of a healthy, balanced diet.

Is eating corn bad on a low FODMAP diet?

Is eating corn bad on a low FODMAP diet
Is eating corn bad on a low FODMAP diet?

Corn isn’t too high in FODMAPs, so you can have it on a low FODMAP diet. The best serving is ½ cup of cooked corn kernels or the same serving of canned corn. 

This is important as turning corn into a high-FODMAP food is very easy if you don’t pay attention to the serving sizes.

Also, when choosing to eat canned corn, keep in mind that it can have added sugar. This isn’t good for people with IBS and other digestive system issues. 

So, make sure to check the nutritional label carefully to avoid consuming more sugar than necessary from corn.

It’s also good to remember that everyone reacts to foods differently, and we all have different food triggers. 

So, try adding any new food item to your diet slowly and take note of how your body reacts. 

What type of corn is the lowest in FODMAPs?

As with most veggies, it’s best to choose fresh corn on the cob. It’s the highest in nutrients and the lowest in FODMAPs. Because of that, choosing this kind of corn is your best choice for a low FODMAP diet.

What’s more, fresh corn contains more fiber, which is beneficial for the health of your gut. 

What type of corn is the lowest in FODMAPs?
What type of corn is the lowest in FODMAPs?

As a result, it can help protect your digestive system even more by feeding the ‘good’ gut bacteria in your stomach.

So, try avoiding canned corn, especially the brands and types with added sugar and other ingredients. Instead, opt for fresh corn on a cob and boil it without salt.

Conclusion

Corn can be an excellent addition to a diet low in FODMAPs. It doesn’t contain a lot of them in a single serving, so you can safely eat it as long as you monitor your portion sizes.

Additionally, corn comes with many vitamins and minerals that keep you healthy and may even improve the symptoms of IBS and other digestive system issues. 

So, if you don’t experience negative side effects after eating corn, try adding it to your diet.

Sources: Nutrition Data, National Library of Medicine, and PMC