Is corn low FODMAP?
It depends on the form. Popcorn, corn tortillas, polenta and corn pasta are low FODMAP. Sweet corn on the cob is low only in a small portion.
Corn shows up in many forms, and they are not all rated the same. Corn-based grain foods are generally low FODMAP, while sweet corn eaten as a vegetable needs more care with portions.
Grain vs vegetable
Corn tortillas, polenta, plain popcorn and cornflour (cornstarch) are low FODMAP staples, and Monash University lists corn pasta as a low FODMAP pasta. Fresh sweet corn, such as corn on the cob, is low FODMAP only in a small portion, and a whole cob is more than that. Check the Monash University FODMAP app for tested portions.
High fructose corn syrup is not corn
High fructose corn syrup is a sweetener with more fructose than glucose, and Monash lists it as high FODMAP. It is found in soft drinks, sauces and sweets, so read labels even when the food has nothing to do with corn.
Easy uses
Swap wheat wraps for corn tortillas, use polenta instead of couscous, or snack on plain popcorn. See also rice and pasta.
Low FODMAP swaps
- Popcorn
- Corn tortillas
- Polenta
- A smaller portion of sweet corn