IBS and Popcorn: Will It Trigger Symptoms?


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Popcorn is a popular snack food that has been linked to gastrointestinal symptoms.

Food is one of the biggest triggers of IBS, so many people are often careful with what they eat to avoid triggering IBS symptoms

Unfortunately, there’s no clear-cut answer whether or not popcorn will trigger your IBS symptoms. Food is more specific to individual digestive tracts, so it’s a good idea to keep a food diary.

For most people with IBS, air-popped popcorn should not trigger any symptoms. You’ll want to keep an eye on the key points below when it comes to how you make the popcorn and any toppings you add on. 

Let’s discuss whether people with IBS (irritable bowel syndrome) can eat popcorn without feeling bad.

What is Popcorn Made Of?

Popcorn is made from corn kernels that pop when heated. The resulting air-popped popcorn contains dietary fiber and other nutrients that can be beneficial to your health. 

Air-popped popcorn contains: 

  • Proteins
  • Carbohydrates
  • Whole grains
  • Vitamins: A, B6, E, K, folate, niacin, riboflavin, thiamin, pantothenic acid
  • Lesser amounts of calcium, magnesium, phosphorus, potassium, zinc, copper, and manganese
  • Beta-carotene, lutein, and zeaxanthin for eye health
  • Polyphenols with antioxidant and anti-inflammatory benefits to protect from cancer and cardiovascular disease. 

Popcorn is high in insoluble fiber. Generally, fiber is a positive when it comes to treating IBS symptoms. Eating more fiber is a common dietary change that’s recommended, but that also doesn’t mean you should eat all the popcorn you want. 

The effects of eating more insoluble fiber is dependent on the individual. 

How Does Eating Popcorn Affect Your Digestive System?

The insoluble fiber in popcorn can cause gas production. The gas causes an increase in pressure inside your stomach, which may lead to bloating and abdominal discomfort. 

Popcorn can potentially help with constipation symptoms and increase bowel movement frequency. Insoluble fiber isn’t easily digested and attracts water into the colon where it helps soften stool. This makes it easier to pass through the intestines. 

It may take some time before this effect occurs. If you’re having trouble passing stools, try adding some popcorn to your diet. You might find yourself less likely to have constipation if you eat popcorn regularly. 

When you do eat popcorn, take note of how it affects your digestive system. Some people can feel stomach pains and gas. Some may notice symptom flare-ups immediately after consuming popcorn or days later in a delayed response. 

If you’re experiencing negative reactions to eating popcorn, stop eating popcorn. To help relieve your symptoms, eat foods with higher soluble fiber content instead, like black beans, avocados, broccoli, sweet potatoes, Brussels sprouts, and pears.  

The negative effects from eating popcorn could also be a result of how it’s being prepared. 

How to Eat Popcorn for People with IBS

Popcorn comes in many different varieties and toppings. There are different methods of cooking popcorn like using a microwave or on the stovetop with oil or butter. 

A box of popcorn at the movie theater can be highly buttered or sweetened. You can buy already prepared caramelized popcorn in grocery stores.

Preparing and topping popcorn with oil, butter, and sweeteners will increase the fat content of popcorn that could trigger IBS symptoms. 

When you want to eat popcorn, stick to air-popped popcorn. Add your own toppings onto the popcorn yourself, so you can control what goes into your body. 

You’ll want to be careful with what toppings you put on popcorn to avoid triggering symptoms. 

Avoid popcorn toppings that are high in FODMAPs, including: sweeteners, honey, high fructose corn syrup, garlic powder, and onion powder. 

Popcorn toppings that are more IBS-friendly include: salt, herbs, spices, cinnamon, and dark chocolate. Remember to use toppings in moderation. If any of those already trigger IBS symptoms, don’t use them. 

Alternatives to Popcorn for IBS Sufferers

If you experience symptoms when eating popcorn, there are many other alternatives as snacks. Here are some low FODMAP snack ideas: 

  • Nuts – Nuts in small amounts are great. Nuts include almonds, peanuts, pecans, macadamia nuts, walnuts, pumpkin seeds, and pistachios. 
  • Olives – Olives contain healthy fats and antioxidants. They’re also rich in vitamin E. Try olives without added salt or sugar. 
  • Celery sticks – Celery is a good vegetable option. Celery contains potassium, calcium, vitamins A and C, and dietary fiber.
  • Hard-boiled Eggs – Hard-boiled eggs have long been known to aid digestion. Egg yolks provide protein and minerals while whites add volume and texture. 
  • Low FODMAP Fruit – Bananas, citrus, cantaloupe, kiwi, strawberries, grapes, and blueberries or raspberries. 
  • Dark Chocolate – Dark chocolate provides nutrients such as fiber, calcium, copper, manganese, iron, and magnesium. Chocolate also helps reduce stress levels.

IBS and Popcorn Final Thoughts

Air-popped popcorn can be a good snack choice if you have IBS. It’s a good source of insoluble fiber and is low FODMAP.  

Be careful with which ingredients go into making popcorn. Avoid adding too much or any butter, oils, and sweeteners. These may cause bloating, gas, diarrhea, cramping, and abdominal pain. 

Choose healthier options like salt, pepper, herbs, or spices. Try not to overdo it with popcorn toppings either. Everything should be in moderation. 

Here are other related articles to check out regarding IBS and foods: