Short answer
Yes — corn is Low FODMAP, but only in small portions. Monash University rates a ¼ cup (38 g) of canned, drained sweetcorn as Low FODMAP. Larger servings — or fresh corn on the cob — become high in sorbitol and fructans, two FODMAPs that commonly trigger IBS bloating and diarrhoea.
Monash portion chart
| Form of corn | Low FODMAP serving | High FODMAP at |
|---|---|---|
| Canned sweetcorn (drained) | ¼ cup (38 g) | ½ cup (75 g+) |
| Fresh corn on the cob | ½ cob (38 g kernels) | 1 full cob |
| Baby corn | 2 cobs (33 g) | 4 cobs |
| Popcorn (air-popped) | 7 cups (56 g) | — generous serve, generally safe |
| Cornflour / cornstarch | 2 tbsp | Generally safe in normal cooking amounts |
| Polenta (cooked) | 1 cup (255 g) | Generally well-tolerated |
| Corn tortilla | 2 small tortillas (62 g) | 3+ tortillas |
Source: Monash University FODMAP Diet App.
Why corn turns high FODMAP in larger portions
A small serve of corn contains trace amounts of sorbitol (a polyol) and fructans (a fermentable fibre). At ¼ cup canned corn these stay below Monash's symptom threshold. Double the serve and both FODMAPs cross the line — at the same time. This is called FODMAP stacking and it's a common reason people think they "can't tolerate" a food they actually can in normal portions. Read our full FODMAP Stacking Guide for examples.
Practical examples
- ✅ ¼ cup canned corn stirred through a salad — Low FODMAP
- ✅ 2 small corn tortillas for tacos — Low FODMAP
- ✅ A handful of air-popped popcorn as a snack — Low FODMAP
- ❌ A whole cob of corn at a BBQ — High FODMAP
- ❌ A cup of corn in a salad bowl — High FODMAP
Check any ingredient in seconds with our Low FODMAP Food Checker.
Best Low FODMAP swaps for high-corn dishes
| Skip | Use instead |
|---|---|
| Whole corn on the cob | ½ cob or a side of roasted low FODMAP vegetables |
| Big scoop of corn salsa | Diced tomato + green spring onion + lime |
| Creamed corn (often onion-based) | Homemade with lactose-free milk + 2 tbsp corn kernels |
What about corn syrup and HFCS?
High-fructose corn syrup (HFCS) is high FODMAP — it's the "excess fructose" category. Standard corn syrup (glucose-based) is generally tolerated in small amounts, but always check labels. Avoid HFCS-sweetened sodas, sauces, and breakfast cereals during the elimination phase.
FAQs
Is popcorn Low FODMAP? Yes — up to 7 cups air-popped per serve. Skip buttery, garlic, or onion-flavoured varieties.
Is corn tortilla Low FODMAP? Yes — 2 small (62 g) tortillas are Low FODMAP per Monash.
Is sweetcorn safe on elimination? Stick to ¼ cup canned, drained sweetcorn. Avoid whole cobs.
Is creamed corn Low FODMAP? Most store brands add onion or garlic. Make it at home with ¼ cup corn + lactose-free milk.
Bottom line
Corn is conditionally safe: ¼ cup of canned kernels, half a cob, 2 baby cobs, or 7 cups of popcorn fits the Low FODMAP diet. Larger portions stack sorbitol + fructans and may trigger symptoms.
For more "Is X Low FODMAP?" guides, browse our Low FODMAP Vegetables Guide with 32 vegetables and their safe portions.
Sources
- Monash University FODMAP Diet App — monashfodmap.com
- Monash blog: Vegetables and the Low FODMAP diet — monashfodmap.com/blog/vegetables-low-fodmap-diet
Medical disclaimer: This article is for informational purposes only and is not a substitute for personalised advice from a FODMAP-trained dietitian.