Is Corn Low FODMAP? Sweet Corn, Popcorn, Cornmeal, and Polenta Guide
Sweet corn is low FODMAP at half a cob. Learn about corn on the cob, canned corn, popcorn, cornmeal, polenta, and corn flour for people with IBS on a low-FODMAP diet.
Yes, sweet corn is low FODMAP at half a cob (about 38g of kernels) and is a safe option for most people with IBS. Corn products like popcorn, cornmeal, polenta, and corn flour are also generally low FODMAP, making corn one of the more versatile grains available during the elimination phase. The main consideration is portion size — going beyond half a cob of sweet corn pushes the sorbitol content into moderate territory.
Corn is naturally gluten-free, making it a valuable carbohydrate source for people following a low-FODMAP diet who are also avoiding wheat-based products.
Why Is Sweet Corn Low FODMAP at Small Serves?
Sweet corn contains small amounts of sorbitol, a sugar alcohol (polyol) that is one of the FODMAP groups. At half a cob, the sorbitol level stays below the threshold that typically triggers symptoms. At a full cob, the sorbitol accumulates to moderate levels.
Sweet corn also contains some fructans (oligosaccharides), but these are present in lower concentrations than the sorbitol. The combined effect of sorbitol and trace fructans is what makes portion control important with sweet corn.
Interestingly, corn products that are more heavily processed — like cornmeal, corn flour, and popcorn — often have different FODMAP profiles than fresh sweet corn because the processing changes the carbohydrate composition.
FODMAP Breakdown: Corn Products
| Corn Product | Serving Size | FODMAP Level | FODMAP Type | Notes |
|---|---|---|---|---|
| Sweet corn (on cob) | 1/2 cob (38g kernels) | Low | Sorbitol | Safe portion |
| Sweet corn (on cob) | 1 full cob (75g kernels) | Moderate | Sorbitol | May trigger symptoms |
| Canned corn (drained) | 1/2 cup (75g) | Low | Sorbitol | Drain and rinse |
| Popcorn (air-popped) | 7 cups popped | Low | None significant | Very generous serving |
| Cornmeal/polenta | 1 cup cooked (180g) | Low | None significant | Great grain alternative |
| Corn flour | 1/2 cup (65g) | Low | None significant | Safe for baking |
| Corn tortillas | 2 small | Low | None significant | Check for wheat blends |
| Corn chips (plain) | ~50g | Low | None significant | Check seasoning |
| Baby corn | 75g | Low | None significant | Safe in stir-fries |
Popcorn: One of the Best Low-FODMAP Snacks
Popcorn is a standout in the low-FODMAP world. Monash University has found it to be low FODMAP at a very generous serving of up to 7 cups of popped corn. This makes popcorn one of the easiest and most satisfying snacks available during the elimination phase.
Keys to keeping popcorn low FODMAP:
- Air-pop or stove-pop with a small amount of oil
- Season with butter, salt, and pepper — all FODMAP-free
- Try garlic-infused oil drizzled over popcorn for a garlic flavor without the fructans
- Avoid flavored popcorn varieties — many contain garlic powder, onion powder, cheese flavoring with lactose, or honey
- Movie theater popcorn butter topping is usually FODMAP-safe (it is primarily oil and flavoring), but ask about seasoning
Microwave popcorn is generally fine if the ingredients are just corn, oil, and salt. Check the packaging for added flavors or sweeteners.
Cornmeal and Polenta
Cornmeal and polenta (which is essentially coarsely ground cornmeal) are low FODMAP at generous servings and serve as excellent alternatives to wheat-based grains.
Polenta can replace many wheat-based dishes:
- Creamy polenta as a base for braised meats and vegetables (instead of pasta or couscous)
- Grilled polenta cakes as a side dish
- Baked polenta topped with tomato sauce and cheese
Cornmeal is useful in baking:
- Cornbread (use a recipe without wheat flour and with lactose-free milk)
- Coating for fried chicken or fish (instead of wheat breadcrumbs)
- Corn muffins as a breakfast option
Both cornmeal and polenta are naturally gluten-free, though some brands process them in facilities that also handle wheat. If you have celiac disease in addition to IBS, look for certified gluten-free varieties.
Corn Flour and Corn Starch
Corn flour (finely ground corn) is low FODMAP and can be used in baking, as a thickener, and in gluten-free flour blends. It is one of the key ingredients in many gluten-free pasta products.
Corn starch (the pure starch extracted from corn) is also low FODMAP and useful as a thickener for sauces, soups, and gravies — a great alternative to wheat flour-based roux when you need to thicken a dish.
Corn Tortillas and Corn Chips
Corn tortillas made from corn flour (masa harina), water, and lime are low FODMAP and provide a safe alternative to wheat tortillas. Two small corn tortillas per serving is a standard safe amount.
Watch out for:
- “Corn” tortillas that also contain wheat flour — read the label
- Flavored tortilla chips with garlic, onion, or high-FODMAP seasonings
- Salsa served alongside (almost always contains onion and often garlic)
Plain corn chips with salt and a FODMAP-safe dip make a satisfying snack. Try them with a small amount of tomato salsa made without onion and garlic, or with cheese dip.
Baby Corn
Baby corn (the small, immature cobs used in Asian cooking) is low FODMAP at about 75g. It has a different texture and flavor from mature sweet corn and is a great addition to stir-fries with rice and chicken.
Corn and Insoluble Fiber
Even when corn is consumed within low-FODMAP portions, some people with IBS find it irritating. This is usually due to the insoluble fiber in the corn kernel hull, which passes through the digestive system largely intact. You may have noticed whole corn kernels in your stool — this is normal and demonstrates how resistant the hull is to digestion.
For people whose IBS is aggravated by insoluble fiber, processed corn products (polenta, cornmeal, corn flour) may be better tolerated than whole kernel corn because the hull is broken down during processing.
If you find that corn consistently triggers symptoms at recommended FODMAP portions, try tracking the specific form with FODMAPSnap to determine whether it is whole corn or processed corn products that cause issues.
Reintroduction of Sweet Corn
During the reintroduction phase, sweet corn can be used to test your tolerance to sorbitol:
- Day 1: 1/4 cob of sweet corn (about 19g kernels)
- Day 2: 1/2 cob of sweet corn (about 38g kernels)
- Day 3: 1 full cob of sweet corn (about 75g kernels)
Monitor symptoms for 24-48 hours after each test. If you tolerate a full cob, you can enjoy more generous corn servings going forward.
Key Takeaways
- Sweet corn is low FODMAP at half a cob (38g kernels) but moderate at a full cob
- Popcorn is one of the best low-FODMAP snacks — safe at up to 7 cups popped
- Cornmeal and polenta are low FODMAP at generous portions and make excellent grain alternatives
- Corn flour and corn starch are FODMAP-safe for baking and thickening
- Corn tortillas and plain corn chips are safe — watch for wheat blends and FODMAP-containing seasonings
- Some people react to corn’s insoluble fiber rather than its FODMAP content
Related Reading
- Is Rice Low FODMAP? — Another safe grain staple
- Is Potato Low FODMAP? — One more reliable carbohydrate option
- Is Pasta Low FODMAP? — Corn pasta as a wheat-free alternative
- Is Chicken Low FODMAP? — Pair with polenta for a safe dinner
This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.
Track Your Personal FODMAP Triggers
Everyone's gut is different. FODMAPSnap uses AI to analyze your meals for FODMAP content and learns your unique sensitivities over time — so you can eat with confidence.
Frequently Asked Questions
How much corn on the cob can I eat on a low-FODMAP diet?
Half a cob of sweet corn (about 38g of kernels) is low FODMAP. A full cob moves into moderate territory for sorbitol. If you love corn on the cob, cut half a cob's worth of kernels off for your plate, or simply eat half and save the rest. This is one food where the portion difference between low and moderate is quite clear.
Is popcorn low FODMAP?
Yes, popcorn is low FODMAP at up to about 7 cups of popped corn. It is one of the most generous low-FODMAP servings of any food. Plain air-popped popcorn with butter and salt is perfectly safe. Avoid flavored varieties that may contain garlic powder, onion powder, or high-FODMAP seasonings.
Is canned corn low FODMAP?
Canned corn is low FODMAP at about half a cup (75g, drained). Check that the only ingredients are corn, water, and salt. Some canned corn products add sugar or other ingredients that could affect the FODMAP content. Drain and rinse canned corn before using to remove any excess sugars in the canning liquid.
Can corn cause IBS symptoms even if it is low FODMAP?
Yes. Corn contains insoluble fiber that some people with IBS find irritating to the gut, independent of FODMAP content. The hull of each corn kernel is particularly hard to digest. If you notice symptoms from corn at low-FODMAP portions, the insoluble fiber may be responsible. Cornmeal and polenta, which are ground and processed, may be better tolerated.