Is Corn Low FODMAP? Here's What You Need to Know

The answer? It depends on the type and portion. Some corn products are perfectly fine on a low FODMAP diet, while others are best avoided—especially during the elimination phase.

Let’s break down the different types of corn and how they fit (or don’t fit) into a low FODMAP lifestyle.

Whole Corn: Fresh or Canned

Starting with the basics—fresh corn on the cob. According to Monash University, sweet corn (cooked) is low FODMAP in a serving size of ½ cob or about 38g. Eat more than that, and the sorbitol (a polyol) content rises, potentially causing symptoms like gas or bloating.

Canned corn kernels, if drained and rinsed, are also considered low FODMAP in servings of 1 tablespoon (15g). Just be sure they’re not sweetened or mixed with high FODMAP ingredients like onion or garlic.

Cornmeal, Polenta, and Grits

Great news here: cornmeal and polenta are naturally low FODMAP. These ground forms of corn are well-tolerated in moderate amounts, making them an excellent base for savory dishes or even low FODMAP baking.

Polenta can be a great alternative to pasta or mashed potatoes. Just watch your toppings—skip the garlic butter and opt for garlic-infused oil or lactose-free cheese.

Popcorn

Popcorn is low FODMAP and can be a gut-friendly snack—as long as you stick to about 7 cups (56g) of air-popped popcorn. That’s a generous serving! Just be careful with added butter, sweeteners, or seasonings. Look out for onion powder, which is a sneaky high FODMAP ingredient in many pre-flavored popcorns.

Air-popped or lightly salted popcorn is your safest bet.

Corn Tortillas and Corn Chips

Plain corn tortillas made with 100% corn (masa harina) are generally low FODMAP in servings of 2 small tortillas (about 47g). They’re a great option for tacos, quesadillas, or wraps.

Corn chips, like tortilla chips, are also low FODMAP in servings of about 50g—but be cautious with flavored varieties. Avoid chips seasoned with onion, garlic, or cheese powders that contain lactose.

Corn Syrup and High Fructose Corn Syrup (HFCS)

Here’s the tricky part: regular corn syrup (made from glucose) is generally low FODMAP, but high fructose corn syrup (HFCS) is high FODMAP and should be avoided. HFCS contains excess fructose, which is poorly absorbed and can trigger symptoms in people with IBS.

Always check labels—HFCS is commonly used in sodas, candies, condiments, and even some breads.

Final Thoughts: Can You Eat Corn on a Low FODMAP Diet?

Yes—but it depends on the form and the amount. Corn isn’t a one-size-fits-all food when it comes to FODMAPs. Stick to:

✅ ½ cob of sweet corn (38g)
✅ 1 tbsp of canned corn kernels (15g)
✅ Polenta, cornmeal, and grits in moderate servings
✅ Plain popcorn, corn chips, and corn tortillas in proper portions

And avoid:

❌ Large servings of sweet corn
❌ HFCS or corn-based processed foods with added FODMAPs

By paying attention to portions and labels, you can enjoy corn without upsetting your gut.

‍