Is Corn Low FODMAP?
If you are following a low FODMAP diet, one typical food you may encounter on your journey is corn. Corn is a commonly eaten food and is in many different food products. Is corn low FODMAP? To answer this question, let’s examine how corn is found in grocery stores, including various corn products.
What are FODMAPs?
First, if you are unsure what FODMAPs are, they are fermentable carbohydrates that may cause digestive issues in people with gastrointestinal disorders such as Irritable Bowel Syndrome (IBS). FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Some foods high in FODMAPs include milk, onions, wheat, and legumes.
What is Corn?
Corn, also called Indian corn or maize, is a cereal plant of the grass family, Poaceae, and its edible grain. It was first domesticated in Mexico over 10,000 years ago. Different classifications of commercial corn depend on the kernel texture and include dent, flour, sweet, flint, and popcorn.Â
Corn is naturally gluten-free, high in antioxidants and fiber, but low in the B vitamin, niacin, compared with other grains.
Is Corn Low FODMAP?
To answer this question accurately, let’s look at fresh corn versus canned versus frozen. Then, also review the other types of products corn is found. The FODMAP serving sizes are from the information provided by the Monash University app.
Fresh corn on the cob
Corn on the cob is a delicious summertime food in the United States. However, if you follow a low FODMAP diet, you will want to limit your serving to ½ cob per meal or 38 grams to be low in FODMAPs. A moderate size serving of sweet corn is ¾ of a cob or 63 grams and has a moderate level of sorbitol. One full cob contains high amounts of sorbitol.
Canned corn
If you love to eat corn, canned corn may be the best option because you can have up to 1 cup per meal. This equals 75 grams per serving and is considered low in FODMAPs. A moderate serving is 3 â…“ cups per meal and gets “yellow light” for the oligosaccharide fructan. A high FODMAP serving is four cups per meal.
Canned creamed corn
Canned creamed corn, a commonly eaten food in the Midwestern and Southern United States, contains no cream or milk. Pulped corn kernels scraped from the cob and combined with whole sweetcorn create a milky appearance. Homemade versions of creamed corn may contain milk or cream.
When following a low FODMAP diet, limit canned creamed corn to ÂĽ cup per meal or 60 grams. A moderate serving is 1 â…“ cups per meal (330 grams) and contains a moderate level of fructans, and a high FODMAP serving is 1 Âľ cups per meal or 420 grams, with a high amount of fructans.
Frozen corn
Frozen corn is typically sweet corn, so the exact serving sizes for fresh corn on the cob apply here. For example, a “green light” serving, or low FODMAP, is 38 grams or 1.34 ounces, a moderate serving is 63 grams or 2.22 ounces, and a high serving is 75 grams or 2.65 ounces.
Corn Products
- Corn flour or corn starch is safe to consume on a low FODMAP diet. Monash gives it the green light with 2/3 cup (100 grams) for one serving.
- Cornbread is also low in FODMAPs, with an appropriate serving size of 1 slice or 35 grams. However, a large serving of 200 grams/7.1 ounces has high amounts of fructans, so this amount should be avoided.
- Corn flakes are a popular cereal, but should be limited to ½ cup (15 grams) to limit FODMAPs. One cup of cornflakes or 30 grams has a moderate amount of fructans. However, gluten-free cornflakes are safe for up to 1 cup per meal. And the brand Kellogg’s corn flakes was tested by Monash and is Monash University Low FODMAP certified. So you can have up to 1 ½ cups or 42 grams per meal.
- Plain corn chips get the green light and are safe to eat, with a recommended serving size of 50 grams. A large serving of corn chips is 250 grams or 8.8 ounces and is high in fructans and Galactooligosaccharides (GOS).
- Plain corn thins are low in FODMAPs in 1 biscuit or 12 grams serving. Two biscuits have a moderate amount of fructans.
- Corn tortillas with added gums or fiber are low in FODMAPs but should be limited to 2 per meal. A large serving of about six tortillas contains a moderate amount of fructans. If there are no added gums or fiber, three corn tortillas are safe to eat per meal.
- Hard corn taco shells are also low in FODMAPs, with two shells per meal or 28 grams.
- Polenta or cornmeal gets the green light approval from Monash and is safe to eat up to 1 cup cooked per meal or 255 grams.
- Corn syrup is considered low in FODMAPs. However, high fructose corn syrup (HFCS), which is more processed, is high in FODMAPs. But, some products containing HFCS may be low FODMAP. The Monash University app or Fig app can help you identify which food products are low in FODMAPs.
How to Prepare Corn
Here are a few simple steps to help you prepare corn for a delicious meal:
- First, select corn by looking for bright green husks and plump kernels. You can do this by gently peeling back the husk to check for plump and juicy kernels at the store or farmer’s market.
- When you cook the corn, remove the husk and silk completely. To do this, use a soft brush or your hand under running water.
- There are various methods to cook corn, depending on your preference. In addition, keep in mind cooking times may vary depending on the corn’s size and freshness.
- Boil in a large pot for 5-7 minutes until tender.
- Grill on medium-high heat for 10-12 minutes. Brush the corn with olive oil or butter before grilling, and sprinkle with your desired seasonings.
- Steam in a steamer basket over boiling water for about 5-7 minutes.
- You can use a variety of seasonings such as melted butter, salt, pepper, or fresh herbs like parsley or cilantro to flavor the corn once it is cooked. Or try adding a sprinkle of chili powder. You can enjoy corn as a side dish or add it to salads, salsas, tacos, or burrito bowls.
How to Store Corn
Properly storing corn is essential to maintain its freshness and flavor for as long as possible. Here are some guidelines to help you store corn:
- To preserve its quality, you should refrigerate corn immediately after purchasing it. Keep the corn in its husk and place it in a perforated plastic bag to maintain humidity while allowing for airflow. This will also prevent the corn from drying out. Store it in the vegetable in the vegetable crisper drawer of your refrigerator.
- Plan to eat the corn within a day or two? Remove the husk and silk before refrigerating.
- Want to store for a longer period? Then freezing is an excellent option. To do this, blanche the corn by placing it in boiling water for a couple of minutes, then transfer it to an ice bath to stop the cooking process. Next, drain the corn, pat it dry, and remove the kernels from the cob. Place the kernels in freezer-safe storage bags, remove any excess air, and seal tightly. Label the bags with the date and store them in the freezer for up to 6 months.
- Another option is to can or jar corn. Follow proper canning procedures to preserve the corn safely.
Conclusion
Limiting portions of corn to prevent digestive symptoms is essential when following a low FODMAP diet. Also, food products made with corn will vary in FODMAP amounts, so remember to use the apps such as the Monash University app. Also, work with a Registered Dietitian trained in the low FODMAP diet to help guide your food choices for optimal health.
