One of the most common questions I get asked from readers is whether a certain item is actually low-FODMAP. They are confused about the accuracy of information, and want to ensure their symptoms are not triggered.
I completely understand this question and concern!
The low-FODMAP diet can be confusing, and overwhelming, especially at first.
Plus, to add to this issue, there is a lot of misinformation out there.
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
Accurate FODMAP diet food lists are an ever-evolving project. They are constantly being modified, with new foods being tested and added all the time. Some foods have even changed in their reported FODMAP quantities, by having increases, or decreases made to their suggested portion sizes.
As frustrating as it is, this is the reality. For a person like me, that tends to see things very black-and-white, the changing nature of FODMAP data was a source of frustration. However, I now simply cross-check what I think I know, with the most up to date sources (see more on the apps below).
The only true way we have to check FODMAP food data is to use one, or both, of the scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need.
Check out these other great posts:
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
Many people learn of the FODMAP diet from a provider that will give them a FODMAP list, with a minuscule listing of acceptable foods. These lists are often woefully out of date, and incorrect. Several posts and forums also exist online, with inaccurate information. Do not assume that these are the limitations you must abide by.
For some foods, FODMAP values could change between a cooked food and a raw food, or a canned food and a fresh food. That should also be taken into an account when interpreting what you are going to eat.
“Corn is a food with one name, but many variations”
Corn is a food with one name, but many variations. That was super confusing to me, at first.
Sweet corn is different than Dent/Field corn, and will have a different profile of starch, and sugar. Popcorn is another variety. Just because they are all called ‘corn’ does not mean they will react the same when you digest them!
Trust that when you are reading my blog, you are getting medically-accurate, doctor-researched information.
Feel free to test your own tolerances and experiment with a variety of foods once your symptoms are stable. Food variety and diversity is necessary for a healthy gut microbiome.
There are Six Types of Corn
Corn varies in FODMAP content, depending on the type of corn you consume. There are actually SIX types of corn.
Here’s a more detailed look at each:
- Dent corn: Also known as ‘field corn’. Dent corn is the most common type grown in the U.S.. It is used for industrial purposes (like livestock feed), and is included in many processed foods. This form of corn can be ground into cornmeal, or polenta, made into corn syrup, and processed into coarse corn flours.
- Flint corn: Known as “Indian corn,” it consists of ears of varied color. This corn is more commonly used as decoration (think Hallowe’en, or hayrides), although it may also be incorporated into some food products.
- Pod corn: This corn is not used for food production. It is a mutant form of corn, where leaves grow instead of kernels.
- Popcorn: A familiar corn variety with hardy kernels that expand and ‘pop’ with heat. Popcorn kernels are starchier than other varieties of corn.
- Flour corn: Flour corn has a different composition from Dent corn, and the kernels are softer. Finely ground corn flour is made from this type of corn.
- Sweet corn: The type most often eaten without processing. Can be enjoyed on the cob, fresh-frozen, or canned.
Importantly for a FODMAP follower, canning vegetables like corn will alter the FODMAP level. In the case of sweet corn, the liquid from canning will leach away some of the carbohydrates. If you rinse and drain canned corn, it will be lower in FODMAPs than the fresh, sweet variety.
CORN, POPCORN AND THE LOW-FODMAP DIET
Below is based on FODMAP data at time of posting
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
Sweet Corn (fresh, fresh-frozen)
MONASH FODMAP DATA:
- Low-FODMAP serving size of 75g
- Moderate low-FODMAP serving of 163g
- Higher amounts contain fructans
FODMAP FRIENDLY DATA:
- Maximum low-FODMAP serving size of 46g
- Higher amounts contain fructans
Sweet Corn (canned & drained)
MONASH FODMAP DATA:
- Low-FODMAP serving size of 75g
- Moderate serving of 244g
- Higher amounts contain fructans
FODMAP FRIENDLY DATA:
- Maximum low-FODMAP serving size portion size of 19g
- Higher amounts contain fructans
- *Given this large discrepancy from Monash, I am suspicious that FODMAP Friendly did not rinse and drain their canned corn, and I stick to the Monash recommendation
Creamed Corn (canned)
MONASH FODMAP DATA:
- Low-FODMAP serving size of 100g
- Moderate serving of 325g
- Higher amounts contain fructans
FODMAP FRIENDLY DATA:
- Maximum low-FODMAP serving size of 123g
- Higher amounts contain fructans
Corn Meal
MONASH FODMAP DATA (maize, cooked):
- Low-FODMAP serving size of 100g
- Moderate serving of 425g
- Higher amounts contain fructans
FODMAP FRIENDLY DATA (‘maize’ flour, image appears uncooked):
- Low-FODMAP serving size of 100g
- Maximum low-FODMAP serving of 333g
- Higher amounts contain fructans
Corn Flour
MONASH FODMAP DATA:
- Low-FODMAP serving size of 100g
- ‘tend to be low in FODMAPs’
FODMAP FRIENDLY DATA (corn flour):
- Low-FODMAP serving size of 100g
- Maximum low-FODMAP serving of 2000g
Polenta
MONASH FODMAP DATA (cooked):
- Low-FODMAP serving size of 255g
- ‘low in FODMAPs’
FODMAP FRIENDLY DATA (image appears cooked):
- Low-FODMAP serving size of 100g
- Maximum low-FODMAP serving of 333g
Corn Tortilla
MONASH FODMAP DATA (no added gums or fiber):
- Low-FODMAP serving size of 42g
- Higher amounts contain fructans
FODMAP FRIENDLY DATA:
- Nil FODMAPs detected, eat freely
- *Discrepancy may be due variations in tested products
Corn Chips
MONASH FODMAP DATA:
- Low-FODMAP serving size of 30g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 28g
- Maximum low-FODMAP serving of 93g
Corn Tacos (hard)
MONASH FODMAP DATA:
- Low-FODMAP serving size of 28g
- ‘low in FODMAPs’
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 32g
- Maximum low-FODMAP serving of 320g
Flakes of Corn (cereal)
MONASH FODMAP DATA (varies between products, may be due to added fruit syrups or honey):
- Low-FODMAP serving size of 50g for gluten-free corn flakes
- Low-FODMAP serving size of 42g for Kellogg’s corn flakes
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 30g
- Maximum low-FODMAP serving of 200g
Corn Starch
MONASH FODMAP DATA (maize):
- Low-FODMAP serving size of 100g
- ‘tend to be low in FODMAPs’
FODMAP FRIENDLY DATA (maize starch, and corn starch):
- Nil FODMAPs detected, eat freely
‘Masa’ Corn Flour
MONASH FODMAP DATA:
- Low-FODMAP serving size of 100g
- ‘tend to be low in FODMAPs’
FODMAP FRIENDLY DATA:
- Not tested
Baby Corn (canned)
MONASH FODMAP DATA:
- Low-FODMAP serving size of 75g
- Low-FODMAP up to 500g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 80g
- Maximum low-FODMAP serving of 267g
- Higher amounts contain fructans
Popcorn
MONASH FODMAP DATA:
- Low-FODMAP serving size of 120g
- ‘low in FODMAPs’
FODMAP FRIENDLY DATA:
- Nil FODMAPs detected, eat freely
The foods I chose for this listing are not comprehensive for all corn products. I chose not to include ‘corn bread’, because I believe that products in the USA may be different from those that the Monash and FODMAP Friendly groups have tested.
I also recognize that there are many different variations of corn flour/meal/starch globally. Therefore, there are multiple categories for similar sounding items. Reassuringly, almost all of these corn meals, flours and starches are low in FODMAPs and should be tolerated in standard portion sizes.
“It is important to recognize that foods in the FODMAP databases are not guaranteed to be the same food you will buy and consume“
Be aware that many of the foods we buy at the store could contain additives, preservatives, and seasonings. Pay attention to your ingredient lists when you select products. It is important to recognize that foods in the FODMAP databases will not necessarily be the same food you will buy and consume.
You will also note some discrepancies between the 2 common databases for FODMAP data. This happens, not infrequently. Foods vary in their geographic origin, quality, ripeness, and other factors. Processed foods may be different in their additives, and it is impossible to test every option for each category. Both groups will test an array of a food, and obtain an ‘average’ to yield their results. This may lead to differences in the reported amounts.
The FODMAP friendly app often provides a ‘maximum allowed serving’, and for an item like corn tortillas, it may be more than you plan to eat. Eating large amounts of food at one time, causes overdistention of the gut, and that can be an IBS trigger.
Regardless, personal tolerances are variable. Since I am in the personalization FODMAP stage, I enjoy fresh corn, in a larger serving than above. You can choose to learn your tolerance, and adjust accordingly!
Here are some delicious low-FODMAP recipes that use corn:
- ‘Southern Favorite’ Low-FODMAP Corn Pudding Casserole; Gluten-free
- Low-FODMAP Slow-Cooker Vegan ‘Meatless’ Chili with Quinoa; Gluten-free
- Low-FODMAP Chicken Tamale Skillet with Cornmeal Crust; Gluten-free
- Delightful Low-FODMAP Cornbread / Corn Muffins; Gluten-free, Dairy-free
- Low-FODMAP Braised Beef Ragu over Polenta using Slow-Cooker; Gluten-free, Dairy-free
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Be healthy and happy,
Rachel Pauls, MD
