There are a few different foods that are super confusing when it comes to their FODMAP content. Wheat, soy, coconut and corn are the first ones that come to mind. What it usually comes down to is the form that they are in (i.e. whole vs. processed into a flour/milk/etc) and the portion size. Today we’re going to dive into all things corn!
What’s been tested
Table of Contents
If you’re curious about how we know what foods are high and low FODMAP, then look no further than Monash University. They are the ones who did all of the initial research on FODMAPs and created the three phase Low FODMAP diet protocol. With that, they are the ones I turn to when trying to figure out whether a food or product contains FODMAPs. If you check out their app, you can see what items have been tested.
Let’s take a look to see what they have to say about corn. Like I said above, FODMAP content often comes down to whether it is a whole food (ex: corn on the cob) or a processed food (ex: corn tortillas). That along with the portion size will determine whether it is low, moderate or high in FODMAPs.
- Corn on the cob, or corn kernels is considered Low FODMAP at a ½ cob serving. It doesn’t differentiate between small, medium or large cobs, so I would recommend starting with one on the smaller side. As you increase in size, corn on the cob becomes high in sorbitol, which is one of the sugar alcohols. So, avoid whole corn on the cob during the elimination phase of the diet or if you find out you are highly sensitive to sorbitol containing foods.
- Canned corn: these are also corn kernels, but the canning process usually alters the FODMAP content. You can consume much higher portions of canned corn (1 cup) before it becomes high in FODMAPs.
- Corn flour: this includes products like tortillas, chips, cereal and bread. You can consume 2-3 corn tortillas, a serving of corn chips and a bowl of corn cereal without issue. Blue corn tortillas (and likely blue corn chips) are also ok in a portion size of 2.
What FODMAP does it contain?
This is slightly confusing. Corn on the cob is high in sorbitol, but canned corn and corn flour products contain Fructans. How a food is processed (ex: canned) and the portion size will play a significant role in its FODMAP content.
Some of these products have been certified by Monash as Low FODMAP, while others are likely Low FODMAP because of their ingredient list and my FODMAP knowledge.
- Good Thins Gluten Free Corn Crackers
- Tortilla Chips (Trader Joe’s, 365, Tostitos). I would say most brands are Low FODMAP, but be sure that it does not contain seasoning blends (i.e. garlic and onion) or high fructose corn syrup.
- Kellogg’s Corn Flakes (Monash Certified)
- Corn Pops
- EnviroKids Organic Corn Puffs Cereal
- Cap ‘N Crunch
- Mission White Corn
- Mission Gluten Free Extra Thin Yellow Corn
- Mission Corn Super Size
- Old El Paso Gluten Free Stand ‘N Stuff
*Be sure to read the label or use a FODMAP scanning app (like Spoonful). Some tortillas that are labeled gluten free (like corn is) may contain additional fibers or ingredients that make it high in FODMAPs.
- Barilla Gluten Free Corn & Rice
- Ancient Harvest Supergrain Pasta
- Delallo Gluten Free COrn & Rice
- Good and Gather Penne Rigate Corn & Rice Blend
- Bob’s Red Mill GF Cornbread Mix
- Krusteaz GF Cornbread mix
- Pamela’s Cornbread and Muffin Mix
- King Arthur Gluten Free Cornbread Mix
- Glutino Yankee Cornbread
- Cup 4 Cup Cornbread Mix
I hope you’ve found answers to your burning questions about FODMAPs and corn! Be sure to check out my Amazon store for my favorite Low FODMAP corn products.
*This post contains affiliate links. If you buy something through one of my links, I will earn a small commission.