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Is popcorn low FODMAP?
Yes, popcorn is low FODMAP! Monash University has tested popcorn and their FODMAP app states that popcorn is low FODMAP in a serving of 120 grams of 7 cups.
This equals a small popcorn at a movie theater. This means you can still enjoy this popular snack when watching a movie! π
Read on for more information about what popcorn to choose and whether different flavors are low FODMAP.
What flavors of popcorn are low FODMAP?
It is great to know that plain popcorn is low FODMAP. But what about the different flavors of popcorn that you can get?
When choosing flavored popcorn, always check the ingredients to see if the flavoring has any high FODMAP ingredients.
FODMAPs that you could find in the flavoring are things such as honey, high fructose corn syrup, fructose, onion powder, or garlic powder.
In general salted popcorn or sweet popcorn should be fine as long as it doesn’t contain any of the above ingredients.
What about buttered popcorn? Butter is low FODMAP.
So if the popcorn only contains butter and other low FODMAP ingredients, this popcorn should be safe to eat.
What brands of popcorn are low FODMAP?
Below you can find some examples of popcorn brands that are low FODMAP. Always make sure to double-check the ingredients yourself.
Because manufacturers sometimes randomly change the ingredients of a product.
These brands of popcorn are a few examples of low FODMAP popcorn options at this moment:
- Kirkland Signature Microwave Popcorn
- Skinny Pop popcorn
- 365 Organic salted popcorn
- Act II Butter lovers microwave popcorn
- Angie’s Boomchickapop Sweet & Salty Kettle Corn Popcorn
- Angie’s Boomchickapop Real Butter Popcorn
Is popcorn healthy?
Popcorn is relatively low in calories and high in fiber. So it can be part of a healthy diet and a nice snack.
A 100-gram serving of popcorn contains 387 calories, 13 grams of protein, 78 grams of carbs, 5 grams of fat, and 15 grams of fiber.
Popcorn is very high in insoluble fiber.
It is also helpful that popcorn is very light. You can eat a bowl of popcorn and still feel full. And you get in fewer calories than when you would eat a similar bowl of potato chips.
Whether popcorn is healthy or not also depends a lot on where you get it.
If the popcorn has a lot of toppings or butter on it, it usually contains a lot more calories.
So always check the ingredients and the calories in the popcorn if you want a low-calorie snack.
Can popcorn cause IBS complaints?
If the popcorn is high in saturated fat, this can cause IBS complaints in some people with IBS. High-fat foods can trigger IBS.
For some people, high-fiber foods can also cause symptoms. But fiber is also important for your gut.
If you feel like you react to high-fiber foods: try to build up your daily intake of fiber slowly, so your body can get used to it.
You can read more in this blog about the benefits of fiber.
I hope this blog has given you some information about popcorn and the low FODMAP diet!
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Are tomatoes low FODMAP?
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
- Is sweet potato low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?