Understanding the low FODMAP diet and corn chips
For individuals with Irritable Bowel Syndrome (IBS) or other digestive sensitivities, the low FODMAP diet is a common and effective approach to symptom management. FODMAPs are short-chain carbohydrates that can ferment in the gut, leading to bloating, gas, and discomfort. While many foods containing FODMAPs are off-limits, others can be enjoyed in moderation. Corn is a food that exists in a gray area, with its FODMAP content depending on the variety and how it's processed.
The surprising truth about corn
While sweetcorn on the cob is high in the polyol sorbitol and should be limited, the corn used for many processed products, like corn chips, is from a different variety. This type of corn, often dent or flint corn, is higher in starch and lower in the fermentable sugars that cause issues for sensitive guts. The processing of grinding the corn into flour also impacts the final FODMAP content.
How to choose low FODMAP corn chips
When you're at the grocery store, the key to finding a suitable corn chip is to become an expert label reader. The ingredients list is your most important tool. Look for products with simple ingredient lists that only include corn, oil, and salt. Flavored varieties are often the main culprits for hidden FODMAPs, as they frequently contain high FODMAP seasonings.
Common high FODMAP additives to avoid:
- Onion powder: A concentrated source of fructans.
- Garlic powder: Another concentrated source of fructans.
- Molasses: A high-fructose sweetener often used for flavor.
- High Fructose Corn Syrup: Contains excessive fructose and should be avoided.
- Wheat flour: Some tortilla chips use a mix of corn and wheat flour, which contains fructans.
- Inulin: A common high FODMAP fiber added to many processed foods.
The importance of portion size
Even with a safe brand, portion control is vital on a low FODMAP diet. The Monash University Low FODMAP app is an invaluable resource for checking specific portion sizes. Monash has tested and confirmed that plain corn chips are low FODMAP in a serving size of about 50 grams, or approximately one handful. Consuming larger portions may increase the FODMAP load and could trigger symptoms, even if the individual ingredients are safe. It is also important to consider the fat content of chips, as high fat intake can exacerbate IBS symptoms.
Corn chip comparison: low vs. high FODMAP
| Feature | Low FODMAP Corn Chips | High FODMAP Corn Chips |
|---|---|---|
| Flavoring | Plain, salted | Seasoned (e.g., nacho cheese, ranch) |
| Ingredients | Corn, oil, salt, sometimes calcium hydroxide | Onion powder, garlic powder, whey, honey |
| Portion Size | Limited to around 50g (1 handful) to stay safe | Can exceed low FODMAP limits quickly |
| Best Practice | Check labels for simple ingredients | Avoid, or read labels very carefully |
| Example Brands | Fritos Original, many plain tortilla chips | Doritos, Cool Ranch flavored chips |
What to pair with low FODMAP corn chips
Chips are often a vehicle for dips, which can also be high in FODMAPs. Stick to low FODMAP-friendly options to avoid unwanted symptoms.
- Salsa: Choose a plain tomato salsa without onion or garlic. Many store-bought low FODMAP salsas are available, or you can make your own.
- Guacamole: Enjoy in small, controlled portions. Avocado is high in sorbitol, but a small amount (1/8 of an avocado) is considered low FODMAP.
- Lactose-free sour cream: A great topping for nachos, just ensure it's a certified lactose-free product.
- Melted cheddar cheese: Aged cheeses are naturally low in lactose and are generally safe.
Conclusion
In summary, yes, you can eat corn chips on a low FODMAP diet, but with important caveats. The key is to choose plain, unflavored corn chips with a simple ingredient list of corn, oil, and salt. Always check the ingredients to avoid hidden high FODMAP additives like onion and garlic powder. Portion control is equally important, so be mindful of serving sizes. By following these guidelines and pairing your chips with safe dips, you can enjoy a satisfying and gut-friendly snack without compromising your dietary goals. For personalized advice, it is always best to consult with a registered dietitian specializing in the low FODMAP diet.
This article is intended for informational purposes and is not a substitute for professional medical or nutritional advice.
Visit Monash University's FODMAP resources for the latest information and certified products.
