Written by Amy Kaczor MS RD LDN, Registered Dietitian
Is corn syrup a low FODMAP food?
Corn syrup, not to be confused with high fructose corn syrup, is a widely used naturally derived added sugar sweetener containing liquid glucose, the simplest sugar molecule that the body can easily break down. Corn syrup is a safe option for sweetening when used in appropriate amounts for an individual following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet. According to Monash University, 1/4 cup of sugar per meal is considered low FODMAP.
On the other hand, high fructose corn syrup, as its name suggests, typically contains higher amounts of fructose than glucose is, therefore, a high FODMAP food causing higher rates of gastrointestinal distress for individuals with IBS (irritable bowel syndrome) due to the osmotic effect of the fructose (Monash University, 2017).
Due to the significant FODMAP differences between corn syrup or glucose syrup and high fructose corn syrup, reading the ingredients list is essential for individuals on a low FODMAP diet. Check out this resource for a guide to reading nutrition facts labels.
What are the health benefits of corn syrup?
Corn syrup, entirely made of glucose, is a source of fuel and energy for the body. However, according to Harvard Medical School (2022), excessive sugar consumption has been associated with an increased risk of cardiovascular disease, obesity, and diabetes.
This post aims to answer your questions regarding the low FODMAP diet and corn syrup as a low FODMAP food.
Dwyer, E. (2017, September 18). Is high fructose corn syrup a fodmap? A blog by Monash FODMAP | The experts in diet for IBS - Monash Fodmap. Retrieved April 21, 2022, from https://www.monashfodmap.com/blog/is-high-fructose-corn-syrup-fodmap/
Leaf Group. (n.d.). Glucose Syrup vs. corn syrup. LIVESTRONG.COM. Retrieved April 21, 2022, from https://www.livestrong.com/article/444584-glucose-syrup-vs-corn-syrup/
Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 21, 2022, from https://www.hopkinsmedicine.org/health/wellness- and-prevention/fodmap-diet-what-you-need-to-know