What To Know
- It is low in FODMAPs and can be used in small amounts on a low-FODMAP diet.
- It is low in FODMAPs and can be used in place of corn flour in baked goods and desserts.
- While raw corn flour is high in FODMAPs, degermed corn flour and masa harina are low in FODMAPs and can be used in small amounts.
FODMAPs, short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates that can cause digestive distress in people with Irritable Bowel Syndrome (IBS). Corn flour, a common ingredient in many foods, is often questioned for its FODMAP content. This article aims to shed light on the FODMAP status of corn flour and provide guidance for individuals following a low-FODMAP diet.
What are FODMAPs?
FODMAPs are carbohydrates that are poorly absorbed in the small intestine. They pass into the large intestine, where they are fermented by bacteria, producing gas and other compounds that can trigger IBS symptoms such as bloating, gas, abdominal pain, and diarrhea.
Is Corn Flour Fodmap?
The FODMAP content of corn flour varies depending on the processing method.
Raw Corn Flour: Raw corn flour is high in FODMAPs, particularly fructans. It should be avoided on a low-FODMAP diet.
Degermed Corn Flour: Degermed corn flour has had the germ and bran removed, which reduces the FODMAP content. It is low in FODMAPs and can be used in small amounts on a low-FODMAP diet.
Masa Harina: Masa harina is a type of corn flour made from nixtamalized corn. Nixtamalization is a process that involves soaking corn in limewater, which reduces the FODMAP content. Masa harina is low in FODMAPs and can be used in small amounts on a low-FODMAP diet.
How Much Corn Flour Can I Have on a Low-FODMAP Diet?
The recommended serving size for degermed corn flour or masa harina on a low-FODMAP diet is 1/4 cup (30g). This amount provides approximately 1g of FODMAPs, which is within the tolerable range for most people with IBS.
Corn Flour Substitutes
If you are avoiding corn flour due to its FODMAP content, there are several alternatives you can use:
- Rice Flour: Rice flour is a gluten-free flour that is low in FODMAPs. It can be used in place of corn flour in many recipes.
- Potato Starch: Potato starch is another gluten-free flour that is low in FODMAPs. It can be used as a thickener in soups, sauces, and gravies.
- Tapioca Flour: Tapioca flour is a starch extracted from the cassava root. It is low in FODMAPs and can be used in place of corn flour in baked goods and desserts.
Summary: Navigating Corn Flour on a Low-FODMAP Diet
Understanding the FODMAP content of corn flour is essential for individuals following a low-FODMAP diet. While raw corn flour is high in FODMAPs, degermed corn flour and masa harina are low in FODMAPs and can be used in small amounts. By using corn flour substitutes such as rice flour, potato starch, or tapioca flour, individuals with IBS can enjoy a variety of dishes without triggering digestive symptoms.
Basics You Wanted To Know
Q: Can I eat corn tortillas on a low-FODMAP diet?
A: Corn tortillas are typically made with masa harina, which is low in FODMAPs. However, it is important to check the ingredient list to ensure that no high-FODMAP ingredients have been added.
Q: Is popcorn high in FODMAPs?
A: Air-popped popcorn is low in FODMAPs. However, buttered, flavored, or microwave popcorn may contain high-FODMAP ingredients.
Q: Can I use cornstarch on a low-FODMAP diet?
A: Cornstarch is a highly processed form of corn flour that is low in FODMAPs. It can be used as a thickener in soups, sauces, and gravies.
