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. Thereās many things that you can do with corn, but is corn low FODMAP?
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Yes
Most types of corn, and corn products are low FODMAP, although there are a few exceptions.
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Sweetcorn
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, itās medium FODMAP. Although, it is low FODMAP at a half serve of half a cob, or 38 grams.
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Corn Bread
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.
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Corn Tortilla
There are two types of corn tortilla. First, thereās 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.
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Corn Starch
Corn starch can be used in cooking and baking. Itās low FODMAP in a serve of 2/3 cup. This may be called corn flour in some countries.
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Corn Flour
Corn flour is another flour alternative, and is low FODMAP in a serve of 2/3 cup.
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Canned Creamed Corn
Canned creamed corn is low FODMAP in a serving size of 1/3 cup, or 90 grams.
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Canned Corn Kernels
Canned corn kernels are high FODMAP in a full serve of 1 cup, or 75 grams. Itās 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.
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Canned Baby Corn
Canned baby corn is low FODMAP in a serve of 1 cup.
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Corn Flakes
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.
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Couscous
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.
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Polenta
Polenta is low FODMAP in a serve of 1 cup of cooked polenta.
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Corn Chips
Plain flavored corn chips are low FODMAP in a single serve of one small packet.