If you follow a low FODMAP diet to help with digestive problems such as irritable bowel syndrome (IBS), so you may wonder, “Corn is low FODMAP?” Corn comes in many forms, like whole kernels, cornbread, corn syrup, and cornstarch. In this guide, we’ll explain which corn products best work for low FODMAP diets.
What are FODMAPS?
Before getting into the corn, it helps to understand what FODMAPS are. FODMAPS are types of carbohydrates that can be difficult to digest. They are found in many foods and can cause gas, bloating, and abdominal pain in people with sensitive stomachs or IBS. A low FODMAP diet helps to reduce these symptoms by avoiding foods high in FODMAPS.
Is Corn Low-FODMAP?
Corn comes in many forms, and its FODMAP content can vary depending on the type and portion size. For example, FODMAPS is high in sweet corn, so it is not the best choice for everyone. However, other types of corn or corn-based products may be low in FODMAPS and may be safe to eat when consumed in small amounts. Let’s look at some common corn products and their FODMAP levels.
Is Corn Syrup Low-FODMAP?
Corn syrup is just one sweetener found in many processed foods. Whether it’s a low FODMAP depends on the type of corn syrup:
- High fructose corn syrup is high in FODMAPS because it contains a lot of fructose. This type should be avoided.
- Regular corn syrup, which is mostly glucose, is a low FODMAP and is safe to eat in small amounts.
When buying products with corn syrup, check the label to see what type of syrup is used. If it contains high fructose corn syrup, it is better to leave it out.
Is Cornbread Low FODMAP?
Cornbread can be your part of low FODMAP if you make it with the right ingredients. Traditional cornbread often contains wheat flour, which is high in the FODMAPS. Follow these tips to make low-FODMAP cornbread:
- Use gluten-free flour instead of regular wheat flour.
- Avoid dairy milk if sensitive to lactose. Use lactose-free milk or plant-based milk, like almond milk.
- Stick to small portion sizes. A small piece of low-FODMAP cornbread is usually fine for most people.
By making these changes, you can enjoy cornbread without worrying about compounding your symptoms.
Is cornstarch low FODMAP?
Cornstarch is a common ingredient used to thicken sauces, soups, and baked goods. The good news is that cornbread is low FODMAP. You can use it in your cooking and baking without concern as long as you stick to normal serving sizes.
How is Canned Corn Low FODMAP?
Canned corn is low FODMAP in small amounts, like 1 tablespoon. The canning process reduces FODMAP levels, especially if you drain and rinse it. Larger portions can have more FODMAPs and might cause symptoms.
To keep canned corn:
- Wash the corn thoroughly before eating. It helps reduce the FODMAP content.
- Measure your portion carefully. Stick to about a tablespoon per serving.
By following these steps, you can enjoy canned corn as part of your diet.
Tips include Corn in a IBS Diet
Here are some general tips to help you include corn in your IBS meal plan:
- Watch your portion: The amount you eat matters. Even low FODMAP foods can cause problems if eaten in large amounts. Stick to the recommended serving size.
- Checkout food labels: processed foods like corn syrup, cornbread, and canned corn may have included ingredients that are high in FODMAP. Always read the label to make sure.
- Test slowly: If you are not sure how a specific corn product affects you, start with a small portion. Gradually increase the portion to see how your body reacts.
- Cook at home: Making your meal at home gives you more control over ingredients. Use low FODMAP recipes to enjoy corn safely.
Low FODMAP Corn Recipe Ideas:
Here are some easy recipe ideas using low-FODMAP corn products:
Low FODMAP Cornbread
- 1 cup of gluten-free flour
- 1 cup of cornmeal
- 1 tablespoon of sugar
- 1 teaspoon of baking powder
- 1/2 teaspoon of salt
- 1 cup of almond milk
- 2 eggs
- ¼ cup of oil
Mix the dry ingredients in one bowl and the wet ingredients in another. Combine the two pour them into a greased baking dish and bake for 20-25 minutes.
Low FODMAP Cornstarch Pudding
- 2 cups of lactose-free milk
- ¼ cup of cornstarch
- ¼ cup of sugar
- 1 teaspoon of vanilla extract
Whisk the milk, cornstarch, and sugar in a saucepan over medium heat until it thickens. Remove from heat stir in vanilla and let it cool before serving.
Also read about: 30-days Low Fodmap Meal Plan
Benefits of Corn Low-FODMAP Diet
Corn can be a good choice for people on a low FODMAP diet when eaten in the right amount.
1. Loaded with nutrients
- Corn provides important vitamins such as B vitamins that help with energy and overall health.
- It also contains fiber which is good for digestion if eaten in adequate amounts.
2. Low-FODMAP in moderation
- Some corn starches, such as sweet corn, cornstarch, and corn tortillas, are considered low FODMAP in the right portions.
- Corn oil and cornstarch are also free of FODMAP.
3. Good source of energy
- Corn is a good source of carbohydrates that provide energy without causing metabolic problems when eaten in small portions.
4. Gluten-free
- Corn is naturally gluten-free, which is helpful for people with gluten sensitivity or celiac disease who are also on a low FODMAP diet.
5. Versatile for cooking
- You can use corn in many ways, like in polenta, cornflakes, popcorn, or corn tortillas, adding variety to meals and snacks.
6. Rich in Antioxidants
- Corn contains antioxidants like lutein that are good for eye health and reduce inflammation.
7. Help you feel full
- The fiber in corn can help you feel full and satisfied, which can help with appetite control.
Conclusion
Corn can be added to a low FODMAP diet, but it’s important to choose the right type and size for your portion. Although sweet corn and high fructose corn syrup are high in FODMAPS, other forms such as cornstarch, corn syrup, and small amounts of canned corn can be safe. Cornbread can also be corn without low FODMAP ingredients. By following these tips, you can enjoy corn without upsetting your stomach and be on track with your low FODMAP diet.
FAQs
1. Can I eat popcorn on a low-FODMAP diet?
Yes, plain popcorn is low FODMAP in moderate portions. Avoid flavored popcorn with high FODMAP ingredients like garlic or onion powder.
2. Are tortilla chips low-FODMAP?
Tortilla chips made from corn are typically low FODMAP. Check the ingredients list to ensure they do not contain high FODMAP additives.
3. Is corn flour Low in FODMAP?
Yes, corn flour is low FODMAP when used in small amounts. It is a good option for baking or thickening sauces.
4. What is the FODMAP content of baby corn?
Baby corn is low-FODMAP and can be enjoyed in reasonable servings. It is a great addition to salads.
5. Can I eat sweetcorn on a low-FODMAP diet?
Sweetcorn has high FODMAP in larger portions. A small serving may be tolerated by some people, but it’s best to test it gradually.