Corn flour is a popular thickening agent used predominantly in soups, sauces and gravy – but is corn flour low FODMAP?
If you’re wondering what FODMAP means, you’re not alone! FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – yes, quite a mouthful! These are short-chain carbohydrates that are said to be difficult for the small intestine to absorb. If you suffer from bowel conditions such as irritable bowel syndrome (IBS) or coeliac disease, you may find that high FODMAP foods are more likely to cause irritation and difficult symptoms such as bloating/gas.
You should only start following a low FODMAP diet via instruction from your medical physician – doctors may encourage you to follow a low FODMAP diet if you suffer from a sensitive bowel or conditions including coeliac disease.
So is corn flour low FODMAP?
The good news is that corn flour is considered to be low FODMAP, which is great news for those following a low FODMAP diet.
However, it is worth bearing in mind that corn flour is only considered to be low FODMAP if eaten in small quantities. For example, up to 2/3 of a cup of corn flour is considered low FODMAP.
Again, we only recommend eating corn flour as part of a low FODMAP diet once you’ve consulted with your medical practitioner.
Many types of flour are low FODMAP when eaten in the correct quantities. Take a look at our blog for information on 52 types of flour!
How corn flour is made
Corn flour is made from whole corn kernels, and can be purchased in most larger stores and retailers.
You can even make it at home if you have a blender/food processor. To make corn flour, you simply need to grind whole corn kernels for several minutes until you achieve a fine, smooth texture.
For the low-down on whether corn is a fruit, vegetable, or something else entirely, take a look at our blog.
Baking with corn flour
Corn flour is very popular in both baking and cooking as it’s a useful thickening agent. It is regularly used to help thicken sauces, soups, and gravies, to help improve the texture and to substantiate watery, thin recipes.
It’s also recommended as one of the best gluten-free alternatives to all-purpose flour. It’s similar in texture to wheat flour, but offers a lower glycemic index as well as being a gluten-free alternative. This can be useful if you’re monitoring your weight/blood sugar. Another gluten-free substitute for wheat flour is coconut flour – check out our blog for a comparison between coconut flour and corn flour!
Corn flour is particularly popular when making custards, pies, cakes, gravy, sauces, and tarts. However, it is very high in liquid absorbency. This means you may need to use more wet ingredients such as eggs to provide more moisture to a recipe.
| Per 1 Cup Serving | Corn Flour | All-Purpose Flour |
| Substitution Ratio | 1:2 | N/A |
| Gluten-Free? | Yes | No |
| Glycemic Index | 70 | 85 |
| Carbs | 117g | 95g |
| Keto friendly? | No | No |
| Paleo-Friendly? | No | No |
| Liquid Absorbency | High | Medium |
| Best for baking | Custard, pies, cakes, gravy, sauces, soups, tarts | Non-yeast recipes (cookies, biscuits, some breads) |
Diets that suit corn flour
The best diet for corn flour is a gluten-free diet, as corn flour is naturally gluten-free. If you’re looking for a gluten-free alternative to wheat flour, corn flour may be the answer you’ve been looking for, as it doesn’t contain any gluten plus is less inflammatory than all-purpose flour.
It’s also good for those monitoring their blood sugar, as corn flour has a lower glycemic index than wheat flour of 70. However, we recommend discussing different types of flour with your medical physician if you’re diabetic or considering switching from wheat flour to corn flour.
There are a number of diets that aren’t suited to corn flour. It isn’t suitable if you’re following a keto diet, as it contains 117g of carbohydrates per 1 cup serving, which is significantly more than the 95g of carbs found in wheat flour.
Corn flour also wouldn’t be allowed if you’re following a paleo diet, as corn is a grain, and grains are restricted on the paleo diet.
FAQs
Here are a few short frequently asked questions to further your understanding of corn flour, and its position as low FODMAP.
If you have IBS, corn flour is generally considered as safe to eat as it’s low FODMAP in small quantities. However, you should consult your physician before adding corn flour to your diet if you’re an IBS sufferer.
Corn flour shouldn’t upset your stomach if eaten in the correct quantities. 2/3 of a cup is considered to be a low FODMAP portion of corn flour – if more than this is eaten and you have a sensitive stomach, you may experience bloating, gas, or diarrhea.
Corn flour is generally considered easy to digest, as it’s low FODMAP and contains lots of fiber. This allows it to pass through the digestive system more easily, reducing the risk of stomach upset/irritation.
Corn flour can cause gas if eaten in large quantities. This is because corn flour contains a high amount of fiber, which if eaten in excess can move too quickly through the digestive system and ultimately cause gas, bloating, and abdominal pain.
Corn flour shouldn’t cause inflammation unless eaten in large quantities. If over 2/3 of a cup of corn flour is consumed, this would be considered high FODMAP and may increase inflammation in the digestive system.
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