Corn can be low or high FODMAP depending on the type and portion size. Sweet corn, especially when eaten off the cob, is generally considered high FODMAP in larger amounts due to its sorbitol and oligosaccharide content. However, small portions (about 1/2 cob or 38 grams) may be tolerated by some individuals during the reintroduction or personalization phase of the low FODMAP diet.
Canned corn (drained and rinsed) may contain fewer FODMAPs due to water-soluble oligosaccharides being reduced in the brine, but it should still be eaten in moderation. Popcorn, made from corn kernels, is low FODMAP in moderate portions (about 7 cups or 56 grams) and generally well tolerated.
Cornmeal and polenta are typically low FODMAP if consumed in small portions, but it’s essential to check for added high-FODMAP ingredients in processed products. Corn tortillas made with 100% corn are also usually low FODMAP.
As individual tolerance can vary, it’s best to test corn in small amounts and observe symptoms. For those following a strict low FODMAP diet for managing IBS or SIBO, working with a dietitian can help tailor intake to personal tolerance levels and ensure nutritional balance.
April, 2025
