![]() ![]() Popcorn is naturally very low in fat, with 1.5 grams of fat in a 4-cup (32-gram) serve. Some preparation methods and toppings aren’t IBS-friendlyĪlthough popcorn itself is generally suitable for many people with IBS, certain preparation methods and toppings can make it less ideal. Popcorn is low in FODMAPs, making it a suitable food for those on a low FODMAP diet. summaryįODMAPs refers to a group of highly fermentable carbs found in wheat, dairy, and some fruits and vegetables that can trigger symptoms in people with IBS. It’s important to note that regular sweet corn is not a low FODMAP food, as it contains higher amounts of the sugar alcohol sorbitol, which gives it a sweeter taste than the type of corn used for popcorn ( 19). ![]() This is more than the 4–5 cups typically recommended as a standard serving size. ![]() Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms.Ī low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn. They aren’t well absorbed and cause an increase in water secretion and fermentation in the gut, which produces gas and can trigger symptoms in some people with IBS ( 1).įODMAPs are commonly found in wheat, some dairy, and some fruits and vegetables ( 1, 16).Ī low FODMAP diet has been shown to improve some symptoms, such as pain, bloating, gas, and stool consistency, in about 75% of people, particularly those with IBS-D and IBS-M ( 2, 6, 17, 18). These carbs are known as fermentable oligo-, di-, mono-saccharides, and polyols, or FODMAPs for short ( 15, 16). Recent research suggests that certain types of carbs aren’t well tolerated by people with IBS. If these symptoms are a problem, it may be better to choose foods high in soluble fiber, such as psyllium, oats, apples, and citrus fruits, instead. Popcorn is high in insoluble fiber, which can cause bloating, distension, and flatulence in some people with IBS. However, if you don’t have problems with foods high in insoluble fiber, you should be able to continue to enjoy popcorn. ![]() Therefore, if you experience such symptoms, it may be better to avoid foods high in insoluble fiber and include sources of soluble fiber, such as psyllium, oats, and citrus fruits, instead ( 8). However, studies in humans haven’t found it to have a significant effect ( 4, 8, 12, 13, 14).Īdditionally, insoluble fiber increases the formation of gas, which can lead to worse symptoms of bloating, distension, and flatulence in some people with IBS ( 4, 8). Higher intakes of insoluble dietary fiber were thought to benefit people with IBS-C. Insoluble fiber is a type of fiber that isn’t digested and draws water into the bowel, increasing stool volume and decreasing the time it takes for stools to move through the gut ( 4). The fiber in popcorn is made up primarily of hemicellulose, cellulose, and a small amount of lignan - meaning the majority of the fiber is insoluble ( 10, 11). Popcorn is very high in dietary fiber, with 1 cup (8 grams) of air-popped popcorn providing 1.16 grams of the nutrient ( 9). It’s been found to have both positive and negative effects on symptoms of IBS ( 4). Food is a common trigger for many people.ĭietary fiber is made up of complex carbs that are poorly digested, reaching the colon almost unchanged ( 8). It may be constipation or diarrhea dominant, or a combination of the two. IBS is a condition characterized by stomach pain related to bowel movements or changes to stool frequency or appearance. Research suggests that people with IBS often have increased gut sensitivity and changes to gut-brain interactions, gut motility, immune activity, and natural bacterial populations that make up the gut microbiome ( 1, 4, 5).Īdditionally, psychological and social stress, genetics, diet, and drugs could play a role ( 1).Ībout 70–90% of people with IBS find that specific foods or meals can trigger their symptoms ( 1, 6).Ĭommonly reported trigger foods include those high in dietary fiber, caffeine, spices, fats, lactose, gluten, certain types of fermentable carbs, and alcohol ( 7). The causes of IBS aren’t fully known and can differ from person to person ( 1). This type alternates between symptoms of diarrhea and constipation.Īlthough many people experience constipation or diarrhea at some point in their lives, people with IBS experience symptoms at least 1 day per week ( 3). The primary symptom is constipation, where the stool is hard, lumpy, and difficult to pass more than 25% of the time. The primary symptom is diarrhea, where the stool is mushy or watery more than 25% of the time. They’re classified by the most dominant symptom ( 3): It affects about 10–14% of the global population ( 1, 2, 3, 4). IBS is a common condition that causes stomach pain related to bowel movements or changes in stool frequency or appearance. ![]()
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