Q. Can I eat corn on a low-FODMAP diet?

A. The answer depends on the variety of corn, processing, and portions.

Some speciality and fad diets omit any and all products in the corn family with a very black and white rule. The FODMAP approach is more nuanced. What matters here is how many grams of FODMAPs the food contains, not the fact that the food is based on, or derived from, corn.

Sweet corn: The variety of corn matters. Sweet corn is prized for its sweet taste, which is provided by the natural sorbitol content in varieties grown to be eaten as a vegetable. A standard 1/2 cup portion of sweet corn has too much sorbitol to be suitable for a low-FODMAP diet, so I have omitted it from the Low-FODMAP pantry in The IBS Elimination Diet and Cookbook, but you can probably get away with just a few bites.

Sweet corn is one of top problem foods reported to me by my patients, and not just because of FODMAPs. Many people report “it comes out the same way it goes in”. This is not a sign of a medical problem! It is a sign that you are are swallowing your food whole! If you don’t grind those corn kernels up with your teeth before you swallow them, you should expect to see them again in the toilet bowl. The “pericarp” or tough outer coating of each corn kernel, is not digestible.

Cornmeal: Also known as polenta, cornmeal is made from varieties of corn which are grown for their starch content rather than for sweetness. Cornmeal is low-FODMAP. Foods made of cornmeal, such as cornmeal mush (polenta), tortillas, and tortilla chips are low in FODMAPs. Masarepa is a precooked finely ground cornmeal that is also low in FODMAPs.

Cornstarch: Starch is never a FODMAP, no matter what base plant it is made from, including corn; cornstarch is low in FODMAPs.

Corn oil: Oil is never a FODMAP, no matter what base plant it is made form; corn oil is low in FODMAPs.

Hominy: Hominy has recently been analyzed in the FODMAP lab at Monash University. Apparently, it is low FODMAP in a 1/2 cup portion, however the raw data has not been published.

Corn flakes: Breakfast cereal made of corn is difficult to generalize about. Something about processing grains into puffs or flakes seems to increase their oligosaccharide content. To be on the safe side, in my book, I recommend limiting portions of corn-based breakfast cereal to 1/2 cup.

Is there another food family that you find confusing on the low-FODMAP diet? Comment here or visit me on Facebook or Twitter so I can address your questions in a future blog post.

Baked Polenta and Eggs

This hearty recipe serves a crowd! Serve it with lactose-free yogurt and berries for a complete breakfast.

Ingredients:

7 large eggs
2 cups milk
½ teaspoon salt
1 cup coarsely ground cornmeal
½ cup grated cheddar cheese
1 tablespoon butter
½ cup scallions, green part only, thinly sliced
freshly ground pepper

Procedure:

Place the eggs in a large bowl of warm tap water. Set aside.
Bring the milk and salt to a boil in a medium saucepan. Add the cornmeal in a thin, steady stream while whisking briskly. Sir in the optional crushed red pepper. Turn the heat down to low and simmer for 5-10 minutes until chickened. Remove polenta from the stove, stir in the cheddar cheese and allow it to cool for a few minutes.
Preheat the oven to 350°F. Measure butter into a large iron skillet and place in the preheating oven until butter melts. Remove the skillet to a heat-proof surface and spread the polenta mixture into it. Use the back of a spoon to form seven bowl-shaped depressions in the polenta, one in the middle and six around the edges. Crack one of the pre-warmed eggs into each depression. Place the skillet in the oven and bake until the eggs are cooked through, about 30 minutes. Garnish with sliced scallion greens and cracked pepper and serve immediately.

Serves: 7

For a printable PDF version of this recipe, click here.

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