Corn is a versatile and widely loved ingredient, found in everything from tortillas and popcorn to breakfast cereals and canned veggies. But for individuals managing Irritable Bowel Syndrome (IBS), the question arises: Is corn low-FODMAP?

FODMAPs—short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are short-chain carbohydrates that can be poorly absorbed in the small intestine. For those with IBS, consuming high-FODMAP foods can lead to bloating, gas, stomach pain, and changes in bowel habits. So where does corn fit into the low-FODMAP diet?

Different Types of Corn and FODMAP Levels

The answer to “is corn low FODMAP” isn't a simple yes or no—it depends on the type of corn and how it's prepared. Here's a breakdown:

1. Sweet Corn (Corn on the Cob)

Sweet corn is high in sorbitol, a type of polyol. According to Monash University, half a cob of sweet corn (around 38 grams) is considered moderate to high in FODMAPs, especially in sorbitol. This means it might trigger symptoms in sensitive individuals, especially if consumed in larger portions.

2. Canned Corn

Canned corn often comes packed in water and is more concentrated than fresh corn. In small servings—about 1/2 cup (75 grams)—it can be moderate in FODMAPs, particularly sorbitol and oligosaccharides. It's best to test your individual tolerance or limit your intake if you have IBS.

3. Corn Kernels (Frozen or Boiled)

Plain, boiled corn kernels are similar to sweet corn in FODMAP content. A small portion, such as 1/4 cup, might be tolerated by some individuals, but larger amounts are likely to cause symptoms.

4. Popcorn

Good news for snack lovers: plain popcorn is low-FODMAP! A serving size of up to 7 cups of popped popcorn is safe for most people with IBS. It's a great option for a crunchy snack—just avoid added butter or seasoning that could contain high-FODMAP ingredients like garlic or onion.

5. Cornmeal, Corn Tortillas, and Polenta

These products are typically made from ground corn and can be low-FODMAP in moderate portions. For example:

  • Corn tortillas (1–2 small tortillas) are considered safe.

  • Polenta is low-FODMAP when prepared with water and without high-FODMAP add-ins.

  • Cornbread, depending on the recipe, may or may not be suitable—watch out for milk or wheat flour.

IBS and Corn: Friend or Foe?

When it comes to IBS corn is a bit of a mixed bag. The type of corn product and the portion size are crucial in determining whether it will cause a reaction. Those with IBS should be cautious, especially with sweet corn and canned corn, as these forms tend to be higher in FODMAPs.

On the other hand, corn-based products like popcorn and corn tortillas can often be enjoyed without discomfort. Keeping a food diary and following guidance from a registered dietitian can help determine your personal tolerance.

Tips for Including Corn on a Low-FODMAP Diet

  • Start small: Try a small portion and observe how your body reacts.

  • Check labels: Avoid corn products with added high-FODMAP ingredients like onion or garlic powder.

  • Opt for whole grain: Whole grain cornmeal or masa harina may offer more fiber without added FODMAPs.

Conclusion

So, is corn low FODMAP? It depends on the type and the quantity. While sweet corn and canned corn can be problematic due to high sorbitol content, products like popcorn and corn tortillas are generally well-tolerated. For those navigating the challenges of IBS, corn can still be part of a healthy, satisfying diet when chosen wisely and consumed in moderation.

If you're managing IBS symptoms, always consult with a FODMAP-trained dietitian before making significant changes to your diet.