Key points:
- Corn is low FODMAP when eaten in small serves so it’s really dependent on your portion size.
- Corn comes in a variety of forms which means they’re all going to have different FODMAP levels. So it matters whether you’re eating corn cobs, canned corn or creamed corn.
- The FODMAP culprit in corn is sorbitol, a naturally occurring polyol, a type of short-chain carbohydrate found in some fruits and vegetables that for some, is poorly absorbed in the digestive system.
Corn, or what we commonly refer to as “corn on the cob” is low FODMAP in small serves, but it does become high FODMAP in larger serves. Half a corn cob (38g) is considered a small serve, whereas one cob (75g) is considered high FODMAP.
Like any food, determining its FODMAP level depends on the form it comes in and how much of it (or portion size) you’re going to be eating, so other variations of corn and corn-based products are going to have different FODMAP levels.
But first, what makes corn high FODMAP?
The main FODMAP culprit in corn is sorbitol, a naturally occurring polyol. Polyols are a type of short-chain carbohydrate found in some fruits and vegetables that can trigger symptoms of medically diagnosed Irritable Bowel Syndrome (IBS), which is why it’s no surprise that corn is considered high FODMAP in moderate and large serving sizes.
What about frozen corn?
Frozen produce is nutritionally similar to fresh produce, so frozen corn is likely to be high FODMAP in portions similar to fresh corn. Stick to the serving size of 38 grams (or half a cob) when eating frozen corn.
Other types of corn
- Canned corn kernels - a convenient way to enjoy corn and to add extra veggies to a salad or stir-fry. One cup of canned corn is considered one serve and is low FODMAP. It should be tolerated by most individuals with medically-diagnosed Irritable Bowel Syndrome (IBS).
- Canned baby corn - a popular ingredient in Thai cuisine and stir fries, canned baby corn is low FODMAP. One cup is considered one serve.
- Canned creamed corn - ¼ cup is considered one serve and is low FODMAP.
Low FODMAP corn products
- Plain corn chips - good old corn chips are FODMAP-friendly! One small packet of plain corn chips (50g) is considered low FODMAP. Large servings (250g) contain high amounts of fructans and galacto-oligosaccharides so intake should be limited.
- Popcorn - another much-loved snack, popcorn is low FODMAP up to seven cups!
- Corn flour (corn starch) - ⅔ cup, or 100g, is considered low FODMAP.
- Corn tortillas - two corn tortillas (with added gums or fibre) are low FODMAP. If you’re eating the ones without added gums or fibre, then three tortillas are low FODMAP.
- Corn thins - while it can be an addictive snack, intake should be limited. One plain corn thin (12g) is considered low FODMAP. Two thins are a moderate serve.
- Polenta - also known as cornmeal, one cup of cooked creamy polenta is considered low FODMAP, which is a decent portion size for one meal.
- Cornflakes - one cup of a gluten-free version, purely made of corn, is low FODMAP. Kellogg’s cornflakes are certified low FODMAP at 1 ½ cups.
- Corn Cruskits - Arnott’s Corn Cruskits are certified low FODMAP at 2 Cruskits.
Summary
Corn can be enjoyed on a FODMAP diet, however portion size is important. If you’re eating corn on the cob, limit your serving to half a cob as one cob is high FODMAP. A lot of corn products and snacks are low FODMAP at one serving.
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a healthcare professional, get started with the manage your gut symptoms program.
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Reviewed by healthylife health experts January 2023.
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