Our Low FODMAP Blue Cornbread has low FODMAP serving sizes! As easy to make as the more common yellow cornbread, our blue cornmeal version is tender, gluten-free, simple to make – and an intriguing color.
Blue corn has not been lab tested as a standalone item and reported in either the Monash University app or the FODMAP Friendly app, but we have determined how to incorporate it into your low FODMAP diet, even during Elimination. Read on!
Frequently Asked Questions
Neither blue corn, nor blue cornmeal, are listed on either the Monash University app or the FODMAP Friendly app. But blue corn tortillas have been lab tested by Monash University and they are low FODMAP at 44 g servings.
Sometimes we can make extrapolations from published FODMAP information, if we are careful with our deductions.
Tortillas are primarily cornmeal and water. If there are additional ingredients, they are usually less than 2%. (Ingredients in amounts less than 2% are not likely to trigger symptoms; you can read more in this article here).
Most tortillas are made with masa flour, which is flour that has been processed via nixtamalization. This simply means the corn is exposed to an alkaline solution. Masa harina, which is yellow cornmeal treated in this fashion, has also been lab tested by Monash University and has a very generous serving size of 100 g, or 2/3 cup.
Blue corn is about 20% to 30% higher in protein than yellow or white corn. So, since FODMAPs are carbohydrates, if blue corn is significantly higher in protein, it is therefore lower in carbohydrates, so even though we do not know the exact FODMAP load of blue cornmeal, we know it will be less than yellow cornmeal, which has been lab tested.
Therefore, I based our recommended serving sizes for our Low FODMAP Blue Cornbread on what we do know about blue tortilla serving sizes, the masa harina information, and the high protein statistics of blue corn in general.
Read our article, How To Tell If Anything Is Low FODMAP.
Yes, you can. I have made this recipe with almond milk, and it worked quite well.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- Cornmeal: Monash University has lab tested cornmeal, which they list as “Polenta (cornmeal)” and a low FODMAP serving size is 255 g, but that is for cooked. They also have a listing for “Flour, corn (masa harina/masa lista)”, and that low FODMAP serving size is 100 g. Masa harina is cornmeal that is treated with lime (calcium hydroxide), a process called nixtamalization. In personal conversations with Monash, we were told that “regular” cornmeal would be the same as the masa, FODMAP-wise, and that the process of using the lime alkaline solution would not affect FODMAPs.
- Dairy: The low FODMAP diet is not a dairy-free diet. It is, however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome
Low FODMAP Blue Cornbread
Our Low FODMAP Blue Cornbread has low FODMAP serving sizes! As easy to make as the more common yellow cornbread, our blue cornmeal version is tender, gluten-free, simple to make – and an intriguing color.
Low FODMAP Serving Size Info: Makes 16 squares; 16 servings; 1 square per serving
Ingredients:
- 1 cup (140 g) fine stoneground blue cornmeal
- 1 cup (145 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- 2 tablespoons sugar
- 1 tablespoon plus 2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- 1/4 teaspoon salt
- 1 cup (240 ml) lactose-free whole milk, 2%, 1% or fat free, at room temperature
- ½ cup (113 g; 1 stick) unsalted butter, melted
- 2 large eggs, at room temperature
Preparation:
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Position rack in center of oven. Preheat oven to 350°F (180°C). Coat a 9-inch (23 cm) square metal baking pan with nonstick spray. You can also line it with parchment, if you like.
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Whisk together the cornmeal, flour, sugar, baking powder and salt in a large mixing bowl to aerate and combine. Make a small well in the center and set aside.
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Whisk together the milk, melted butter and eggs in a small bowl until well combined. Pour this wet mixture into the well of the dry mix and whisk together just until combined. Scrape into prepared pan.
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Bake for about 25 to 30 minutes or just until a toothpick inserted in the center comes out clean. Cool pan on rack until cooled, or you can serve your cornbread when slightly warm. Store at room temperature for up to 2 days wrapped in plastic wrap. Cornbread squares may also be frozen in heavy zip-top bags for up to 1 month. Defrost at room temp and re-warm in toaster oven, if you like.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Cornmeal: Monash University has lab tested cornmeal, which they list as “Polenta (cornmeal)” and a low FODMAP serving size is 255 g, but that is for cooked. They also have a listing for “Flour, corn (masa harina/masa lista)”, and that low FODMAP serving size is 100 g. Masa harina is cornmeal that is treated with lime (calcium hydroxide), a process called nixtamalization. In personal conversations with Monash, we were told that “regular” cornmeal would be the same as the masa, FODMAP-wise, and that the process of using the lime alkaline solution would not affect FODMAPs.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is, however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
