Uncover the truth: is corn starch the secret to low fodmap dieting?
What To Know
- In this comprehensive guide, we will explore the FODMAP content of corn starch and provide practical advice for its use in a low FODMAP diet.
- In addition to corn starch, there are other low FODMAP starches that can be used in a low FODMAP diet.
- Corn starch is a versatile and low FODMAP ingredient that can be safely consumed in a low FODMAP diet.
For individuals following the low FODMAP diet, navigating food choices can be a complex endeavor. One common question that arises is whether corn starch is a low FODMAP ingredient. In this comprehensive guide, we will explore the FODMAP content of corn starch and provide practical advice for its use in a low FODMAP diet.
What is Corn Starch?
Corn starch is a white powder derived from the endosperm of corn kernels. It is a common thickener and stabilizer used in various food products, including sauces, gravies, and baked goods.
Is Corn Starch Low FODMAP?
The answer to this question is yes, corn starch is considered low FODMAP. The Monash University FODMAP app lists corn starch as low FODMAP in servings of up to 2 tablespoons (30g). This means that individuals following a low FODMAP diet can safely consume corn starch within this serving size.
Why is Corn Starch Low FODMAP?
Corn starch is low in FODMAPs because it is primarily composed of amylopectin, a starch that is not fermentable by gut bacteria.
How to Use Corn Starch in a Low FODMAP Diet
Corn starch can be a valuable ingredient in a low FODMAP diet. Here are some tips for using it:
- As a Thickener: Corn starch can be used to thicken sauces, gravies, and soups. Simply mix 1 tablespoon of corn starch with 2 tablespoons of cold water to form a slurry. Bring the liquid to a simmer while whisking in the slurry. Continue whisking until the liquid thickens.
- As a Binder: Corn starch can be used to bind ingredients in meatballs, burgers, and other dishes. Add 1-2 tablespoons of corn starch to the ground meat or other ingredients before mixing.
- As a Coating: Corn starch can be used as a coating for fried foods. Dip the food into a mixture of corn starch and water before frying.
Other Low FODMAP Starches
In addition to corn starch, there are other low FODMAP starches that can be used in a low FODMAP diet:
- Potato starch
- Arrowroot starch
- Tapioca starch
What to Avoid
While corn starch is low FODMAP, there are some corn-based products that are high in FODMAPs and should be avoided:
- Corn syrup
- High fructose corn syrup
- Cornmeal
In a nutshell: Embracing Corn Starch in a Low FODMAP Diet
Corn starch is a versatile and low FODMAP ingredient that can be safely consumed in a low FODMAP diet. By understanding its FODMAP content and using it appropriately, individuals can enjoy the benefits of this common thickener without compromising their digestive well-being.
Information You Need to Know
Q: Can I eat corn starch every day on a low FODMAP diet?
A: Yes, you can safely consume corn starch every day on a low FODMAP diet, as long as you stay within the recommended serving size of 2 tablespoons (30g).
Q: What are some low FODMAP recipes that use corn starch?
A: Here are some examples of low FODMAP recipes that use corn starch:
- Low FODMAP Gravy
- Low FODMAP Meatballs
- Low FODMAP Fried Chicken
Q: Can I use corn syrup instead of corn starch in low FODMAP recipes?
A: No, corn syrup is high in FODMAPs and should be avoided on a low FODMAP diet.
