Can People with IBS Eat Popcorn?

Popcorn is a widely enjoyed, flavorful snack that’s also rich in fiber.

It’s produced by heating kernels of a specific type of corn called Zea mays everta, which causes pressure to build inside the kernel until the starch expands and it bursts open.

Still, individuals with digestive conditions like irritable bowel syndrome (IBS) may be unsure whether popcorn is a suitable choice.

This article reviews whether people with IBS can safely include popcorn in their diets.

What is IBS?

IBS is a prevalent disorder that produces abdominal pain linked to bowel movements or alterations in stool frequency or form. It impacts roughly 10–14% of people worldwide (1, 2, 3, 4).

There are three main IBS subtypes, categorized by the predominant symptom (3):

• IBS-D. Diarrhea-predominant, where stools are loose or watery more than 25% of the time.
• IBS-C. Constipation-predominant, where stools are hard, lumpy, and difficult to pass more than 25% of the time.
• IBS-M. Mixed type, alternating between diarrhea and constipation.

While many people have occasional constipation or diarrhea, those with IBS experience symptoms at least 1 day per week (3).

The exact causes of IBS are not fully understood and can vary between individuals (1).

Evidence indicates that people with IBS often have increased gut sensitivity and altered gut–brain signaling, changes in gut motility, immune activation, and shifts in the gut microbiota composition (1, 4, 5).

Psychological and social stressors, genetics, dietary factors, and medications may also contribute (1).

Approximately 70–90% of people with IBS report that particular foods or meals provoke their symptoms (1, 6).

Frequently cited triggers include high-fiber foods, caffeine, spicy foods, fatty foods, lactose, gluten, specific fermentable carbohydrates, and alcohol (7).

Summary: IBS causes abdominal pain associated with bowel movements or changes in stool frequency or appearance. It can be mainly constipation- or diarrhea-predominant, or alternate between both. Many people find that food can trigger their symptoms.

Popcorn is rich in insoluble fiber

Dietary fiber consists of complex carbohydrates that resist digestion and arrive in the colon largely intact (8).

Fiber can have both helpful and adverse effects on IBS symptoms (4).

Popcorn contains a substantial amount of fiber — 1 cup (8 grams) of air-popped popcorn supplies about 1.16 grams of fiber (9).

The fiber in popcorn is mainly hemicellulose and cellulose, with a small portion of lignin, indicating most of the fiber is insoluble (10, 11).

Insoluble fiber isn’t digested; it attracts water into the intestine, boosts stool bulk, and shortens transit time through the gut (4).

Higher intake of insoluble fiber was once expected to help those with IBS-C, but human studies haven’t demonstrated a strong benefit (4, 8, 12, 13, 14).

Moreover, insoluble fiber can increase gas production, which may worsen bloating, abdominal distension, and flatulence for some individuals with IBS (4, 8).

Consequently, if these symptoms trouble you, it might be preferable to avoid high-insoluble-fiber foods and choose soluble fiber sources like psyllium, oats, and citrus fruits instead (8).

If you tolerate insoluble fiber without issues, popcorn can remain part of your snack choices.

Summary: Popcorn is rich in insoluble fiber, which can trigger increased gas, bloating, and distension in some people with IBS. If these are problematic, consider soluble fiber sources such as psyllium, oats, apples, and citrus fruits.

Low FODMAP food

Recent findings indicate that certain carbohydrates are poorly tolerated by many people with IBS. These carbs are grouped as fermentable oligo-, di-, mono-saccharides, and polyols — or FODMAPs (15, 16).

These sugars are poorly absorbed and increase water secretion and fermentation in the intestine, resulting in gas and potentially provoking symptoms in some people with IBS (1).

FODMAPs are frequently present in wheat, some dairy products, and certain fruits and vegetables (1, 16).

A low FODMAP eating plan has been shown to reduce symptoms such as pain, bloating, gas, and improve stool consistency in about 75% of people, especially those with IBS-D and IBS-M (2, 6, 17, 18).

Popcorn is naturally low in FODMAPs, which makes it an appropriate option for those following a low FODMAP approach to control symptoms.

A low FODMAP portion of popcorn is up to 7 cups (56 grams) of popped kernels — more than the typical 4–5 cups suggested as a regular serving.

Note that regular sweet corn is not considered low FODMAP because it contains more of the sugar alcohol sorbitol, giving it a sweeter flavor than the variety used for popcorn (19).

Summary: FODMAPs are highly fermentable carbs found in foods like wheat, dairy, and some fruits and vegetables that may provoke symptoms in people with IBS. Popcorn is low in FODMAPs and can be a useful snack for those on a low FODMAP diet. Read more on popcorn nutrition and health.

Certain cooking methods and toppings may not be IBS-friendly

While plain popcorn is typically acceptable for many people with IBS, how it’s prepared and what’s added to it can make a difference.

Plain popcorn is naturally low in fat — a 4-cup (32-gram) portion has about 1.5 grams of fat. However, popping in oil or adding butter can turn it into a high-fat snack, sometimes increasing fat content up to 12-fold for the same volume (9, 20).

Research indicates that high-fat foods can exacerbate symptoms like abdominal pain, gas, and indigestion in people with IBS. Therefore, air-popped popcorn is generally the better option (7).

Some individuals also report that spicy seasonings such as chili, cayenne, or curry provoke symptoms, particularly those with IBS-D. Although the data are limited, avoid these spices if they trigger you (7).

Similarly, certain homemade and store-bought toppings contain high-FODMAP ingredients like honey, high-fructose corn syrup, sugar substitutes, onion powder, and garlic powder. When purchasing prepared popcorn, check the label for these potential triggers.

IBS-compatible toppings include simple salt, fresh or dried herbs, non-triggering spices, modest amounts of dark chocolate (about 5 squares or 30 grams), and a sprinkle of cinnamon with sugar.

Summary: Making popcorn in oil or butter, adding spicy seasonings, or using high-FODMAP toppings can trigger IBS symptoms. Air-popped popcorn with IBS-friendly seasonings is a safer choice.

Popcorn alternatives

Many people with IBS tolerate popcorn well, but if it provokes symptoms for you, consider these low FODMAP, IBS-friendly snack options:

• Kale chips.Brush kale with olive oil and seasoning and bake until crisp for a crunchy alternative that’s rich in riboflavin, calcium, and vitamins A, C, and K (21).
• Edamame.Young soybeans are a protein-rich snack. A 1/2-cup (90-gram) portion is low in FODMAPs, though larger portions may contain more fructans that can bother some people with IBS.
• Roasted pumpkin seeds.Seasoned with salt or herbs, they provide a satisfying crunch and are high in copper, magnesium, phosphorus, and healthy fats (22).
• Olives.Black and green olives make a flavorful snack and offer vitamin E, copper, and fiber (23).
• Nuts.These can be enjoyed sweet or savory like popcorn but are higher in calories and some varieties contain FODMAPs in larger portions, so watch serving sizes.
• Fruit.Low FODMAP fruits make a sweet, low-calorie snack full of vitamins and minerals. Blueberries, raspberries, grapes, and strawberries are especially suitable for people with IBS.

Remember that tolerance varies between individuals, so choose foods based on your personal triggers, symptoms, and lifestyle.

Summary: If popcorn causes symptoms for you, other IBS-friendly snacks include kale chips, edamame, roasted pumpkin seeds, olives, nuts, and certain fruits.

The bottom line

Many people with IBS can enjoy popcorn because it is low in FODMAPs and provides dietary fiber.

However, if insoluble fiber worsens your symptoms by causing gas and bloating, you may wish to reduce or avoid popcorn.

Also be mindful of preparation — cooking with large amounts of fat or using toppings that aren’t IBS-friendly can provoke symptoms.

If popcorn is not well tolerated, there are several tasty alternatives for a snack, such as kale chips, edamame, roasted pumpkin seeds, olives, nuts, and certain fruits.