Are Cornflakes Low FODMAP? What You Need to Know Before Pouring a Bowl

The short answer is: Yes, cornflakes can be low FODMAP — but only in small servings and if you choose the right brand. Let’s unpack what that means so you can confidently enjoy your morning bowl without the unwanted side effects.

What Are Cornflakes Made Of?

At their core, cornflakes are typically made from:

• Milled corn
• Sugar
• Salt
• Malt flavoring or barley extract (sometimes)
• Added vitamins or preservatives

Seems simple enough, right? But a few of those ingredients can be problematic for those with IBS — especially malt extract, which is usually made from barley and may contain small amounts of fructans, a type of FODMAP.

So... Are Cornflakes Low FODMAP?

According to Monash University — the gold standard for FODMAP testing — regular cornflakes are low FODMAP in a serving of ½ cup (15g).

Yes, that’s a small portion, and definitely less than what most people pour into a bowl without thinking. But if you stick to this serving size and pair it with a low FODMAP milk option (like lactose-free cow’s milk, almond milk, or rice milk), cornflakes can be a quick and IBS-friendly breakfast choice.

What to Watch Out For

When shopping for cornflakes, be sure to check the ingredient label carefully. Some brands may include:

• Malt extract or barley malt: High in fructans
• Honey or fruit juice concentrate: Can introduce excess fructose
• Inulin or chicory root: Common high FODMAP additives for added fiber
• Wheat or gluten-containing additives: Not always high FODMAP, but worth noting if you’re sensitive

✅ Look for:

• Plain cornflakes with minimal ingredients
• No added sweeteners or fiber-enhancing additives
• Gluten-free versions (not required for FODMAP, but may be gentler for some)

How to Eat Cornflakes on a Low FODMAP Diet

To make cornflakes work for your gut, here are a few expert-approved tips:

1. Stick to the portion size: Keep your serving to ½ cup (15g)
2. Use a low FODMAP milk: Like lactose-free cow’s milk or almond milk (unsweetened)
3. Add toppings carefully: Try banana slices (unripe only — ⅓ banana is low FODMAP), strawberries, or chia seeds
4. Avoid stacking FODMAPs: If you’re having cereal in the morning, keep the rest of your meal low FODMAP to avoid cumulative effects

Are Cornflakes Low FODMAP?

• ✅ Yes — in small servings (½ cup or 15g)
• ⚠️ Watch out for malt extract, honey, or inulin in the ingredients
• ✅ Best when paired with lactose-free or plant-based milk
• 🥣 Great for a quick breakfast — just keep the portion under control

Final Thoughts

Cornflakes don’t have to be off-limits on a low FODMAP diet — you just need to be mindful about the portion and ingredients. When chosen carefully, they can be a fast, convenient breakfast option that doesn’t leave you feeling bloated or uncomfortable.

So go ahead — pour yourself a modest bowl, top it with some FODMAP-friendly fruit, and enjoy a little morning crunch that works with your gut, not against it.

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