FODMAP/SIBO Rating
Serving Size Consideration: One medium cob or 1/2 cup kernels
Safe Serving Size: 1/3 cup kernels or half a small cob
Active Compounds: Polyols, Fructans, and Oligosaccharides
Digestive Impact
Why it's problematic: Can be problematic in larger portions
Specific symptoms: Bloating, gas, and abdominal discomfort
Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly between individuals
Canned corn may have slightly lower FODMAP content due to the canning process
Frozen corn maintains similar FODMAP levels to fresh
Dried corn products may concentrate FODMAPs
Avoid combining with:
- green peas
- sweet potatoes
- wheat bread
Safe complementary foods: Can be safely combined with proteins like chicken, fish, and most leafy greens
- Start with 1/4 cup of corn kernels
- Wait 24 hours to assess tolerance
- If well-tolerated, increase to 1/2 cup
- Maximum test portion should not exceed 1 cup
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- corn syrup
- cornstarch
- corn flour
- corn chips
- tortillas
- popcorn
Alternative names: maize, corn kernels, sweet maize
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Preparation method
Tip: Keep a food diary to track your individual tolerance levels