Leena Watts
Corn syrup is a sweet, thick syrup made by breaking down corn to produce its naturally occurring sugars. It is predominantly made of glucose and is considered low FODMAP. However, it is often confused with high-fructose corn syrup (HFCS), which is highly processed and used as a sweetener in food production. HFCS is considered high FODMAP and should be avoided by those on a low FODMAP diet. This article will explore the differences between corn syrup and HFCS and provide guidance on their suitability for the FODMAP diet.
| Characteristics | Values |
|---|---|
| Is corn syrup ok on a FODMAP diet? | Yes, regular corn syrup is considered low FODMAP. |
| Why is corn syrup considered low FODMAP? | Corn syrup is predominantly made of glucose. |
| What is corn syrup? | A sweet thick syrup made from breaking down corn to produce naturally occurring sugars. |
| What is the difference between corn syrup and high fructose corn syrup? | High fructose corn syrup is typically about 55% fructose and 40% glucose, making it high FODMAP. |
| Is high fructose corn syrup ok on a FODMAP diet? | No, it is not recommended while following the low FODMAP diet. |
| What is the difference between regular corn syrup and high fructose corn syrup? | High fructose corn syrup begins as corn syrup but is further processed and modified to create two different forms of sweeteners: fructose and glucose. |
| What are some examples of products that contain high fructose corn syrup? | Soft drinks, breakfast cereals, lollies, breads, and muesli bars. |
| What are some low FODMAP sweeteners? | Maple syrup, table sugar, glucose, stevia, aspartame, and rice malt syrup. |
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What You'll Learn
Corn syrup is low FODMAP
Corn syrup is made by breaking down corn to produce the naturally occurring sugars from inside. Manufacturers make corn starch from corn kernels, which is then mixed with water and amylase enzymes. These enzymes break down the starch into sugars, and with the addition of the enzyme glucoamylase, the mixture becomes glucose sugar, forming corn syrup.
High fructose corn syrup (HFCS), on the other hand, is not recommended for a low-FODMAP diet. HFCS is made by further processing corn syrup to create two different forms of sweeteners: fructose and glucose. This results in a higher proportion of fructose, making it harder to absorb in the intestine and leading to potential IBS symptoms.
It is important to distinguish between regular corn syrup and HFCS when following a low-FODMAP diet. Regular corn syrup, such as the Karo brand, contains no HFCS and is considered safe for the low-FODMAP diet. However, it is still recommended to consume it in moderation due to its high sugar content.
In summary, corn syrup is low FODMAP, but it should be consumed in moderation as part of a healthy diet. It is important to be aware of the potential confusion between regular corn syrup and HFCS, with the latter being high FODMAP and not recommended for the low-FODMAP diet.
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High-fructose corn syrup is high FODMAP
High-fructose corn syrup (HFCS) is a highly processed liquid sweetener often used in food production instead of sugar. It is made up of two sugar molecules: fructose and glucose. The human intestine lacks the enzymes to digest and transport fructose, so it relies on ''piggybacking' on a glucose molecule to be absorbed. However, when there is more fructose than glucose, the excess fructose is unabsorbed, potentially leading to IBS symptoms.
HFCS typically contains about 55% fructose and 40% glucose, making it high in FODMAPs. FODMAPs are a group of carbohydrates that can trigger IBS symptoms, and a low FODMAP diet is recommended for those with IBS. While regular corn syrup is low FODMAP, HFCS is not recommended for those following a low FODMAP diet. This is because the higher proportion of fructose in HFCS compared to regular corn syrup makes it harder to absorb in the intestine, potentially causing gastrointestinal symptoms.
The term 'high-fructose corn syrup' covers several varieties, such as HFCS-42, HFCS-55, and HFCS-95, which indicate the percentage of fructose in the syrup. HFCS-42, for example, contains 42% fructose and could potentially be FODMAP-friendly, as it contains more glucose than fructose. However, food labels do not specify which type of HFCS is used, so it is recommended to avoid all products containing HFCS when following a low FODMAP diet.
HFCS is commonly used in processed foods, including soft drinks, breakfast cereals, breads, and snack foods. It is often used in commercial food production because it is cheaper and sweeter than sucrose, and it helps prevent crystallisation in confectionery and candy. Therefore, those on a low FODMAP diet should be cautious and read food labels carefully to avoid consuming hidden sugars.
While HFCS is generally considered high FODMAP, there is some controversy regarding certain products containing HFCS. For example, ketchup containing HFCS has been given a Green Light by Monash, indicating a low FODMAP serving size. This discrepancy may be due to the serving size or other ingredients in the product that minimise the FODMAP content.
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Glucose is low FODMAP
Glucose is a monosaccharide, a simple form of carbohydrate. FODMAPs are also carbohydrates, but they are not simple—they are chains of bonded monosaccharides. Glucose is not a FODMAP because it is a single molecule, not a chain.
Glucose is well tolerated by people with IBS, and it can even help with the absorption of fructose, which is a FODMAP. Fructose is poorly absorbed by the body, but when it is consumed with glucose, the fructose can "piggy back" on the glucose to be absorbed via a glucose transporter (GLUT-2). This is why glucose-fructose syrups are low FODMAP: as long as there are enough glucose molecules, all the fructose molecules can be absorbed properly.
However, if there is more fructose than glucose, the excess fructose will be unabsorbed. This may lead to water being drawn into the bowels and the production of gas, resulting in IBS symptoms. Therefore, glucose-fructose syrups with a higher percentage of fructose than glucose are considered high FODMAP.
Corn syrup is low FODMAP because it is made up of almost 100% glucose. It is created by breaking down cornstarch into glucose using amylase enzymes. High-fructose corn syrup (HFCS), on the other hand, is made by further processing corn syrup to create two different forms of sweeteners: fructose and glucose. HFCS typically contains about 55% fructose and 40% glucose, making it high FODMAP.
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Fructose intolerance and FODMAP
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, which are types of carbohydrates that can trigger IBS symptoms. Fructose is the 'M' in the FODMAP acronym and is a monosaccharide. It is a single sugar unit found in foods like fruit, fruit products such as juice and blueberry jam, and sweeteners like agave nectar or high-fructose corn syrup (HFCS).
Fructose intolerance is a common dietary intolerance, along with fructan intolerance and FODMAP intolerance. It is often poorly recognized and managed. People with fructose intolerance may experience symptoms such as bloating, belching, gas, abdominal pain, or diarrhoea. Breath testing for carbohydrate intolerance is considered essential for the diagnosis and management of these conditions, especially in the Western population.
The low FODMAP diet is often recommended for people with fructose intolerance. This diet involves eliminating high-fructose foods, such as high-fructose corn syrup, honey, and excess fructose fruits and vegetables. During the reintroduction phase, individuals can test their tolerance to different foods and regain their food freedom. It is important to note that not all foods containing fructose need to be avoided, only those with high FODMAP content.
Regular corn syrup, on the other hand, is considered low FODMAP because it is made up of 100% glucose. Glucose has not been found to produce symptoms of IBS when consumed. However, it is still recommended to consume corn syrup in moderation as it is still a form of sugar and excess consumption can contribute to health problems such as diabetes and tooth decay.
In summary, fructose intolerance is a common condition that can be managed through dietary strategies, such as the low FODMAP diet. This involves eliminating high-fructose foods and gradually reintroducing them to test tolerance levels. Regular corn syrup is considered low FODMAP, but it should still be consumed in moderation.
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FODMAP-friendly sweeteners
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are all types of carbohydrates that can cause digestive issues, such as irritable bowel syndrome (IBS), in some people. A low-FODMAP diet is often recommended for managing IBS symptoms.
When it comes to sweeteners, there are several options that are considered FODMAP-friendly and can be consumed in moderation as part of a low-FODMAP diet:
Corn Syrup
Regular corn syrup is low FODMAP because it is made up of 100% glucose. Glucose has not been found to produce IBS symptoms when consumed. However, it is still recommended to consume corn syrup in moderation as it is a form of sugar and excess sugar intake can contribute to health problems such as diabetes and tooth decay.
It is important to distinguish regular corn syrup from high-fructose corn syrup (HFCS), which is high FODMAP and should be avoided on a low-FODMAP diet. HFCS has a higher fructose content, which can be difficult to absorb in the intestine and may trigger IBS symptoms.
Maple Syrup
Maple syrup is made from the boiled-down sap of sugar maple trees. According to Monash University research, two tablespoons of pure maple syrup are considered low FODMAP. It is important to avoid imitation maple syrup, which contains a different mix of sugars.
Rice Malt Syrup
Rice malt syrup is derived from fermenting brown rice with enzymes to break down the starch. It is a low-FODMAP sweetener that can be used in snacks and desserts.
Palm Sugar
Palm sugar is made from the sap of various types of palm trees, such as the Palmyra palm, date palm, and sugar date palm. It has lower fructose levels compared to common table sugar, and a 1/4 cup serving is considered low FODMAP by Monash University.
Granulated Sugar
Granulated sugar, whether derived from cane or beets, is crystallized sucrose that contains equal parts fructose and glucose. While excessive sugar consumption is not healthy, moderate portions are generally considered low FODMAP.
It is important to note that individual tolerance may vary, and it is always recommended to consult with a healthcare professional or registered dietitian before making significant dietary changes.
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Frequently asked questions
Regular corn syrup is considered low FODMAP as it is made up of 100% glucose. However, high fructose corn syrup (HFCS) is high FODMAP and should be avoided.
Corn syrup is made by breaking down corn to produce the naturally occurring sugars from inside. High fructose corn syrup is a highly processed liquid sweetener often used instead of sugar in food production. It is made up of two sugar molecules – one being fructose and the other being glucose.
Low FODMAP sweeteners include maple syrup, table sugar, glucose, stevia, aspartame, and rice malt syrup.
High FODMAP sweeteners include honey, agave syrup, and yacon syrup.
