Can I Eat Corn If My Stomach Is Upset?

November 23, 2025 •

4 min read

With approximately 160 pounds of corn consumed per American each year, it's a popular food, but the question remains: Can I eat corn if my stomach is upset? The simple answer is that due to its high fiber content and indigestible components, corn is often not the best choice when dealing with digestive distress.

Quick Summary

Due to its high insoluble fiber, corn can be hard to digest and may aggravate symptoms like gas and bloating. Bland, easily digestible foods are better for soothing digestive issues.

Key Points

Indigestible Fiber: The outer shell of a corn kernel contains cellulose, a fiber that the human body cannot fully digest, which can worsen upset stomach symptoms like bloating and gas.
Gas and Bloating Risk: For those with a sensitive digestive system, the fermentation of corn's undigested components by gut bacteria can lead to increased gas and discomfort.
Better Alternatives Exist: Bland, easily digestible foods such as bananas, white rice, applesauce, and toast (the BRAT diet) are recommended for a sensitive stomach.
Processed Corn May Be Easier: Corn products like grits or cornmeal, where the fibrous hull has been processed, may be less problematic than whole kernels.
Underlying Conditions: Individuals with conditions like IBS or specific carbohydrate intolerances may find that corn consistently triggers or worsens their symptoms.
Proceed with Caution: The best practice is to avoid corn altogether when your stomach is upset and to reintroduce it in small amounts once you are feeling better.

Understanding the Digestive Challenge with Corn

When your stomach is upset, your digestive system is already in a state of sensitivity and irritation. Introducing foods that are difficult to break down can exacerbate symptoms like gas, bloating, cramps, and diarrhea. Unfortunately, for many people, corn falls into this category, primarily because of its unique fiber content.

The Role of Indigestible Insoluble Fiber

Corn kernels are encased in a tough, fibrous outer layer known as the pericarp. This shell is composed of cellulose, a type of insoluble fiber that the human body lacks the enzymes to fully digest. While the body does break down the starchy, interior part of the kernel, the pericarp often passes through the digestive tract largely intact. This indigestible bulk can be problematic for an already sensitive digestive system. As the insoluble fiber moves through your intestines, it can cause increased gas and bloating. For someone with an upset stomach, this can lead to significant discomfort and a worsening of their symptoms.

Fermentation and Carbohydrate Intolerances

Beyond the insoluble fiber, the carbohydrates in corn, including starch and sucrose, can also contribute to digestive upset for some individuals. The normal bacteria in the colon ferment these undigested carbs, a process that produces gas. Furthermore, certain underlying health conditions can make corn particularly troublesome. Individuals with congenital sucrase-isomaltase deficiency (CSID), for instance, are unable to properly break down the sucrose in sweet corn, leading to gastrointestinal problems. Those with irritable bowel syndrome (IBS) or celiac disease may also find that corn triggers or worsens their symptoms, even though corn itself is gluten-free.

Safer Alternatives to Corn for an Upset Stomach

When experiencing digestive issues, it is best to opt for bland, easily digestible foods that will not put additional strain on your system. This often includes foods low in insoluble fiber, fat, and sugar. The BRAT diet, which includes bananas, rice, applesauce, and toast, is a classic example of this approach.

Foods recommended for an upset stomach

Bananas: Easy to digest and provides potassium, an important electrolyte.
White Rice: Bland and low in fiber, making it easy on the stomach.
Applesauce: A simple, cooked fruit option that is gentler than raw, high-fiber fruits.
Plain Toast or Crackers: Helps absorb stomach acid and is generally well-tolerated.
Ginger: Can help alleviate nausea and has anti-inflammatory properties.
Broth: Provides hydration and electrolytes without being harsh on the digestive system.
Oatmeal: A source of soluble fiber, which can be soothing to the gut.

Foods to avoid with an upset stomach

Corn: Especially whole kernels, due to indigestible fiber.
Fatty and Fried Foods: Slow down digestion and can irritate the stomach lining.
Spicy Foods: Can worsen heartburn and acid reflux.
High-Fiber Vegetables: Such as broccoli, cauliflower, and cabbage, which can cause excess gas.
Acidic Fruits and Juices: Can further irritate a sensitive stomach.
Full-Fat Dairy: Can be difficult to digest for some people.
Caffeine and Alcohol: Both can irritate the digestive tract.

Comparison of Corn vs. Bland Foods


Feature	Corn (Whole Kernel)	Bland Alternatives (e.g., White Rice, Bananas)
Digestibility	Challenging due to indigestible outer shell (cellulose).	Easy to digest; low-fiber and low-fat.
Fiber Type	High in insoluble fiber, which adds bulk but can cause gas.	Low in insoluble fiber; some contain soluble fiber (e.g., bananas, oatmeal).
Risk of Bloating/Gas	High risk, especially with an upset stomach.	Low risk; designed to minimize gastric distress.
Nutrients	Good source of fiber, vitamins, and antioxidants when well-tolerated.	Provides essential nutrients while soothing the digestive system.
Best for Upset Stomach	Generally not recommended due to high fiber and indigestible parts.	Recommended to settle and calm the stomach.

Conclusion: Navigating Corn with Digestive Distress

Ultimately, the decision to eat corn when you have an upset stomach should be approached with caution. While a small amount of well-cooked or processed corn might be tolerated by some, the high insoluble fiber content and tough outer casing make it a risky choice. For most, prioritizing bland, easily digestible foods like those found in the BRAT diet is a safer and more effective strategy for soothing digestive symptoms. By giving your stomach a rest from high-fiber, gas-producing foods, you can help it recover more quickly and minimize discomfort. If you suspect a specific intolerance or your symptoms persist, it is always best to consult a healthcare provider for personalized advice and diagnosis. For further reading on dietary choices for better digestion, resources like those from the Cleveland Clinic offer extensive information.

Cleveland Clinic on Gas and Gas Pain

The Bottom Line on Corn for an Upset Stomach

Fiber is the Issue: Corn contains high levels of indigestible insoluble fiber (cellulose) in its outer shell, which can cause gas, bloating, and cramps in a sensitive stomach.
Risk vs. Reward: For many people, eating corn with an upset stomach is likely to cause more discomfort than benefit. It is not considered a soothing food.
Consider Processed Forms: Processed corn products like cornmeal or tortillas, where the tough outer shell is removed or broken down, may be easier to digest for some.
Choose Bland Alternatives: The BRAT diet (bananas, rice, applesauce, toast) and other low-fiber, low-fat options are generally safer and more effective for digestive relief.
Listen to Your Body: If you know you have a sensitivity to corn or other foods, it's best to avoid them entirely until your digestive system has recovered.

Frequently Asked Questions

Corn can cause gas and bloating because its outer shell is made of cellulose, an insoluble fiber that the human body cannot fully digest. The undigested fiber is fermented by gut bacteria, which produces gas as a byproduct.

Yes, corn is generally considered bad for an upset stomach. Its high fiber and starch content, particularly the indigestible outer layer, can be difficult to process and may worsen symptoms like cramps, gas, and bloating.

The tough, yellow outer casing, known as the pericarp or hull, is the main indigestible part of the corn kernel. While the starchy inside is broken down, the cellulose in this outer layer passes through the digestive system mostly intact.

Corn tortillas, made from processed cornmeal (masa harina), are often easier to digest than whole corn kernels because the processing removes and breaks down some of the tough cellulose. However, if your stomach is very sensitive, it may still be best to stick with very bland foods like white rice or toast.

Good alternatives for an upset stomach include bananas, plain white rice, applesauce, and plain toast or crackers. These foods are bland, low in fiber, and easy for the digestive system to handle.

Besides corn, you should avoid spicy, fatty, or fried foods, acidic fruits, full-fat dairy products, and high-fiber vegetables like broccoli and cabbage, as these can all irritate a sensitive stomach.

If you choose to eat corn, chew it very thoroughly to help break down the outer shell. Opting for processed forms like cornmeal or hominy, which have undergone treatments to enhance digestibility, can also help.