Corn is a grain that came from southern Mexico. It has seeds, also called kernels, and these are the most commonly consumed parts. There are a few varieties of corn, and the nutritional content of each varies slightly. Sweetcorn, for example, has a sweeter flavor, and contains more sugar than some of the other varieties. There’s many things that you can do with corn, but is corn low FODMAP?
Most types of corn, and corn products are low FODMAP, although there are a few exceptions.
Sweetcorn is one of the exceptions. A full serve is considered to be a cob of sweetcorn, or 75 grams by the Monash University, and this serve is high FODMAP. Even at a lower serve of 3/4 of a cob, or 63 grams, it’s medium FODMAP. Although, it is low FODMAP at a half serve of half a cob, or 38 grams.
Corn bread may be slightly different in different countries, but generally a serve of corn bread is 1 slice and is low FODMAP. Even a double serve of corn bread is low FODMAP.
There are two types of corn tortilla. First, there’s corn tortilla without added fiber, or gums. This tortilla is low FODMAP in a serve of 3 tortillas. The second type has added fiber, or gums, and is low FODMAP in a serve of 2 tortillas.
Corn starch can be used in cooking and baking. It’s low FODMAP in a serve of 2/3 cup. This may be called corn flour in some countries.
Corn flour is another flour alternative, and is low FODMAP in a serve of 2/3 cup.
Canned Creamed Corn
Canned creamed corn is low FODMAP in a serving size of 1/3 cup, or 90 grams.
Canned Corn Kernels
Canned corn kernels are high FODMAP in a full serve of 1 cup, or 75 grams. It’s medium FODMAP in a serve of 1 tablespoon, or 15 grams. It is low FODMAP in a serving size of 2 teaspoons, or 10 grams.
Canned Baby Corn
Canned baby corn is low FODMAP in a serve of 1 cup.
Corn flakes in the USA are high FODMAP in a serve of 1 cup, but they are low FODMAP in a half serve of 1/2 cup. The FODMAP content in other countries is different, and a serve of 1 cup is medium FODMAP, and a half serve of 1/2 cup is low FODMAP. Gluten free cornflakes are low FODMAP in a serve of 1 cup.
Some couscous contains rice and corn. These are high FODMAP in a full serve of 1/2 cup, or 77 grams, of cooked couscous. A moderate serve is 1/3 cup, or 51 grams, of cooked couscous, and is medium FODMAP. A half serve of half a cup, or 37 grams, of cooked couscous is low FODMAP.
Polenta is low FODMAP in a serve of 1 cup of cooked polenta.
Plain flavored corn chips are low FODMAP in a single serve of one small packet.