Corn can be both high and low in FODMAPs, depending on the type and serving size.
Low-FODMAP Corn Options:
- Canned Sweet Corn (Drained & Rinsed): A serving of ¼ cup (43g) is considered low in FODMAPs.
- Baby Corn: Low FODMAP in servings up to ½ cup (75g).
- Corn Tortillas & Cornmeal: Pure corn products like polenta, corn flour, and corn tortillas are generally low-FODMAP as long as they don’t contain added high-FODMAP ingredients.
High-FODMAP Corn Options:
- Whole Sweet Corn on the Cob: High in sorbitol and considered high-FODMAP in larger servings.
- Corn Kernels (Fresh or Frozen): High in FODMAPs at servings above ½ cup (90g).
- Popcorn: Can be low-FODMAP in small amounts (up to 7 cups or 56g), but larger servings may trigger symptoms.
How to Include Corn on a Low-FODMAP Diet:
- Stick to the recommended portion sizes for low-FODMAP options.
- Avoid processed corn-based foods that may have high-FODMAP additives.
- Pay attention to personal tolerance levels, as some people with IBS may be sensitive to corn regardless of its FODMAP content.
In summary, certain corn products like canned sweet corn (in small amounts), baby corn, and corn-based grains (like polenta) can be included in a low-FODMAP diet, while whole sweet corn and large servings of corn kernels should be limited. Always consult a dietitian for personalized advice.
