Is Corn Low FODMAP?

Is Corn Low FODMAP?

Corn is low FODMAP. At a serving of 1/2 cup (75g) of fresh or frozen corn kernels, it is safe for most people following a low FODMAP diet. However, at 1 cup (163g), the FODMAP content increases to moderate levels due to increased GOS (galacto-oligosaccharides) and fructans.

This makes corn a versatile and nutritious vegetable that can be enjoyed on a low FODMAP diet when portion sizes are respected. Whether fresh, frozen, or canned, corn adds sweetness, crunch, and valuable nutrients to meals without triggering IBS symptoms.

Safe Serving Size

According to Monash University, 1/2 cup of fresh or frozen corn kernels is low FODMAP. At 1 cup, the serving becomes moderate FODMAP as GOS and fructans increase.

Corn on the cob equivalent: 1/2 medium corn cob provides approximately 1/2 cup of kernels, making it a safe low FODMAP serving.

Why Is Corn Low FODMAP (in Moderation)?

Corn contains small amounts of two FODMAPs:

• GOS (galacto-oligosaccharides) - A type of oligosaccharide
• Fructans - Chains of fructose molecules

At small servings (1/2 cup), the levels of both GOS and fructans remain low enough that most people with IBS can tolerate corn without symptoms. However, as portion sizes increase, the FODMAP load increases, which is why 1 cup or more can trigger digestive issues.

The good news is that 1/2 cup of corn is a reasonable serving that allows you to enjoy corn’s natural sweetness and nutrition without going overboard on FODMAPs.

Types of Corn and FODMAP Status

Fresh Corn

Low FODMAP: Yes, 1/2 cup kernels or 1/2 cob Fresh sweet corn from the cob is low FODMAP at the tested serving. Choose corn that’s fresh, with bright green husks and plump kernels.

How to prepare:

• Boil, steam, or grill corn on the cob
• Cut kernels off the cob for salads, soups, or sides
• Season with low FODMAP herbs and butter

Frozen Corn

Low FODMAP: Yes, 1/2 cup Frozen corn kernels have the same FODMAP content as fresh corn. They’re convenient for year-round use and often picked and frozen at peak freshness.

Best uses:

• Add to stir-fries, soups, and stews
• Mix into salads or grain bowls
• Use in corn chowder or succotash

Canned Corn

Low FODMAP: Yes, 1/2 cup (drained) Canned sweet corn is low FODMAP when drained. Be sure to rinse to remove excess sodium.

Tips:

• Choose “no salt added” versions when possible
• Drain and rinse before using
• Check labels for added high FODMAP ingredients (onion powder, garlic)

Baby Corn

Low FODMAP: Yes, 4-5 pieces (canned) Baby corn (immature corn harvested early) is low FODMAP. It’s commonly found canned in Asian grocery stores.

Best uses:

• Asian stir-fries
• Thai curries
• Salads for crunch

Corn on the Cob

Low FODMAP: 1/2 cob One medium corn cob yields about 1/2 to 3/4 cup of kernels, so eating 1/2 cob keeps you safely within the low FODMAP serving.

Serving tips:

• Cut a whole cob in half to share or save half for later
• Measure kernels after cutting them off to ensure proper portion
• Enjoy at BBQs and summer gatherings with low FODMAP toppings

Corn Products and Low FODMAP Status

Cornmeal

Low FODMAP: Yes, in reasonable amounts Cornmeal (ground dried corn) is used for polenta, cornbread, and breading. While not specifically tested, it should be low FODMAP in typical cooking amounts (1/4 to 1/2 cup dry).

Uses:

• Polenta
• Cornbread (check other ingredients)
• Coating for fish or chicken

Corn Flour

Low FODMAP: Yes, in baking amounts Corn flour (finely ground cornmeal) is gluten-free and commonly used in baking. Use in small to moderate amounts in recipes.

Uses:

• Gluten-free baking
• Thickening sauces
• Tortillas and flatbreads

Corn Tortillas

Low FODMAP: Yes, 1-2 small tortillas Corn tortillas made from corn flour (masa) are low FODMAP and a great wheat-free alternative.

Tips:

• Check ingredients - should be just corn, water, lime
• Avoid flavored tortillas with garlic or onion
• Use for tacos, quesadillas, tostadas, or chips

Cornstarch (Corn Flour in UK)

Low FODMAP: Yes, in cooking amounts Cornstarch is pure corn starch used as a thickening agent. The small amounts used in cooking (1-2 tablespoons per recipe) are low FODMAP.

Uses:

• Thickening sauces, soups, and gravies
• Baking (improves texture in gluten-free goods)

Polenta

Low FODMAP: Yes, typical serving Polenta is cooked cornmeal, similar to a creamy porridge. A serving of 1/2 to 1 cup cooked polenta should be low FODMAP.

Best uses:

• Creamy side dish
• Grilled or baked polenta cakes
• Base for sauces and toppings

Corn Pasta

Low FODMAP: Yes, 1 cup cooked Gluten-free pasta made from corn is low FODMAP and a great wheat alternative. See our pasta guide for more details.

Popcorn

Low FODMAP: Yes, up to 7 cups popped (1 packet) Popcorn is low FODMAP in generous portions! See our popcorn guide for complete details.

Corn Chips/Tortilla Chips

Low FODMAP: Depends on ingredients and serving Plain corn chips or tortilla chips are likely low FODMAP at small to moderate servings (about 1 oz or 10-15 chips), but check for:

• Added onion or garlic powder
• High FODMAP seasonings
• Serving size

Stick to plain, lightly salted chips and watch portion sizes.

Corn Syrup / High Fructose Corn Syrup

High FODMAP: Avoid Despite being made from corn, corn syrup and high fructose corn syrup are high in excess fructose and should be avoided on a low FODMAP diet.

Tips for Eating Corn on a Low FODMAP Diet

1. Measure Your Portions

It’s easy to overeat corn, especially when it’s served on the cob or mixed into dishes. Use a measuring cup to portion out 1/2 cup of kernels.

Visual guide:

• 1/2 cup kernels ≈ 1/2 medium corn cob
• 1/2 cup ≈ size of a tennis ball
• About 80-90 kernels

2. Choose Fresh When Possible

Fresh corn (in season) has the best flavor and texture. Look for:

• Bright green husks
• Moist, golden silk
• Plump, tightly packed kernels
• No brown spots or worm damage

3. Prepare Corn Simply

Corn is naturally sweet and delicious with minimal preparation:

Boiling:

• Bring a large pot of water to a boil
• Add corn (husked)
• Cook 4-7 minutes until tender
• Season with butter, salt, pepper

Grilling:

• Leave corn in husks or wrap in foil
• Grill over medium heat, turning occasionally
• 15-20 minutes until kernels are tender
• Adds smoky flavor

Roasting:

• Toss kernels with olive oil
• Roast at 400°F (200°C) for 20-25 minutes
• Stir halfway through for even browning

4. Use Low FODMAP Seasonings

Enhance corn’s flavor without adding FODMAPs:

• Butter (lactose-free if needed)
• Lime juice and chili powder (Mexican street corn style)
• Fresh herbs - cilantro, parsley, basil, chives
• Garlic-infused oil (not garlic itself)
• Paprika, cumin, cayenne
• Parmesan cheese
• Salt and pepper

Avoid:

• Garlic butter (use garlic-infused oil instead)
• Onion powder
• High FODMAP seasoning mixes

5. Add Corn to Low FODMAP Meals

Corn works well in various dishes:

Salads:

• Mixed greens, corn, cherry tomatoes, cucumber, feta
• Quinoa salad with corn, bell peppers, cilantro, lime

Soups:

• Corn chowder with potatoes, lactose-free cream
• Chicken tortilla soup with corn and corn tortillas
• Vegetable soup with corn, carrots, zucchini

Grain Bowls:

• Rice or quinoa bowl with grilled chicken, corn, bell peppers, avocado (1/8)

Mexican-Inspired:

• Tacos with corn tortillas and corn salsa
• Burrito bowls with rice, corn, black beans (1/4 cup max)
• Quesadillas with corn and cheese

Sides:

• Grilled corn on the cob
• Corn succotash with bell peppers and green beans
• Roasted corn with lime and paprika

6. Watch for FODMAP Stacking

While 1/2 cup of corn is low FODMAP, combining it with other FODMAP-containing foods in the same meal can lead to stacking:

• Corn + black beans (GOS) + avocado (polyols) = Potential for stacking
• Keep meals balanced and space out FODMAP-containing foods

7. Be Cautious with Corn Products

Not all corn-based products are low FODMAP:

• Corn syrup - High FODMAP (excess fructose)
• Flavored corn chips - May contain onion/garlic
• Corn muffins/cornbread - Check for wheat flour, honey, or other high FODMAP ingredients

Always read labels on processed corn products.

Low FODMAP Corn Recipe Ideas

Low FODMAP Mexican Street Corn (Elote)

• 1/2 cup corn kernels (or 1/2 cob)
• Garlic-infused oil or lactose-free butter
• Lactose-free mayo
• Cotija cheese or parmesan
• Lime juice
• Chili powder, paprika
• Fresh cilantro

Low FODMAP Corn Salad

• 1/2 cup corn kernels
• Cherry tomatoes, halved
• Cucumber, diced
• Red bell pepper, diced
• Fresh cilantro
• Lime juice, olive oil, salt, pepper

Low FODMAP Corn Chowder

• 1/2 cup corn per serving
• Potatoes, diced
• Carrots, diced
• Low FODMAP vegetable broth
• Lactose-free cream or coconut milk
• Bacon (optional)
• Fresh thyme, bay leaf
• Salt, pepper

Low FODMAP Grilled Corn on the Cob

• 1/2 corn cob per person
• Brush with garlic-infused oil
• Grill until charred
• Top with lactose-free butter, lime, chili powder, parmesan

Low FODMAP Corn & Black Bean Salad

• 1/2 cup corn
• 1/4 cup black beans (max)
• Red bell pepper, diced
• Lime juice, cumin, cilantro
• Serve with corn tortilla chips

Low FODMAP Corn Fritters

• 1/2 cup corn kernels per serving
• Gluten-free flour blend
• Eggs
• Fresh herbs (chives, parsley)
• Pan-fry until golden

Nutritional Benefits of Corn

Corn offers several health benefits beyond being low FODMAP:

Rich in Fiber

Corn provides both soluble and insoluble fiber, which:

• Supports digestive health (good for IBS-C)
• Promotes regular bowel movements
• Feeds beneficial gut bacteria (in moderation)

Antioxidants

Corn contains:

• Lutein and zeaxanthin - Support eye health
• Ferulic acid - Anti-inflammatory properties
• Anthocyanins - In blue/purple corn varieties

Vitamins and Minerals

• Vitamin C - Immune support
• B vitamins (thiamin, folate) - Energy metabolism
• Magnesium - Muscle and nerve function
• Potassium - Heart health and blood pressure

Complex Carbohydrates

Corn provides sustained energy without rapid blood sugar spikes, making it a good carbohydrate source for balanced meals.

Corn Sensitivity vs. FODMAPs

Some people may react to corn even though it’s low FODMAP:

Corn Allergy

Rare but possible, causing:

• Hives or skin rash
• Difficulty breathing
• Swelling
• Anaphylaxis (severe cases)

If you suspect corn allergy, see an allergist for testing.

Corn Intolerance

Some people have difficulty digesting corn, experiencing:

• Bloating and gas (unrelated to FODMAPs)
• Stomach pain
• Diarrhea

Corn’s tough outer hull (cellulose) can be hard to break down for some people.

Corn in Stool

It’s normal to see corn kernels in stool - the outer shell is indigestible. This doesn’t indicate a problem or intolerance.

Frequently Asked Questions

Can I eat corn during the elimination phase?

Yes, 1/2 cup of corn kernels is safe during the strict elimination phase of the low FODMAP diet.

Is canned corn as nutritious as fresh corn?

Canned corn retains most nutrients but may be higher in sodium. Choose “no salt added” varieties and rinse before using. Fresh and frozen corn are slightly more nutritious.

Why does corn sometimes cause gas?

Corn contains fiber and small amounts of FODMAPs that can produce gas during digestion. This is normal and should be minimal at the 1/2 cup serving. If you experience excessive gas, you may be eating too much or have corn intolerance.

Is cornstarch the same as corn flour?

In the US, cornstarch is the pure starch extracted from corn (used for thickening), while corn flour is finely ground cornmeal (used in baking). In the UK, “corn flour” refers to what Americans call cornstarch. Both are low FODMAP in typical cooking amounts.

Can I eat corn if I have SIBO?

Corn is generally well-tolerated by those with SIBO at the low FODMAP serving size. However, some SIBO protocols recommend limiting all grains and starches. Consult your healthcare provider.

Is popcorn the same as corn on the cob for FODMAPs?

Popcorn is very low FODMAP and can be eaten in much larger quantities (up to 7 cups) compared to corn kernels (1/2 cup). The drying and popping process changes the structure and FODMAP content.

Should I avoid corn if I’m gluten-free?

No, corn is naturally gluten-free and a safe grain for those with celiac disease or gluten sensitivity. However, check processed corn products for cross-contamination or added wheat ingredients.

Does cooking corn reduce FODMAPs?

Cooking doesn’t significantly change FODMAP content. Whether corn is raw, boiled, grilled, or roasted, the FODMAP levels remain similar.

The Bottom Line

Corn is a low FODMAP vegetable at servings of 1/2 cup of kernels (or 1/2 cob). It’s versatile, naturally sweet, and adds valuable nutrients to meals without triggering IBS symptoms when portion sizes are respected.

Whether you enjoy fresh corn on the cob in summer, frozen corn year-round, or corn products like tortillas and polenta, corn can be a regular part of your low FODMAP diet. Just remember to measure your portions, avoid exceeding 1/2 cup of kernels per serving, and watch for high FODMAP ingredients in processed corn products.

With proper portion control and mindful preparation, corn can be a delicious, satisfying addition to your low FODMAP meal plan.