Is Soluble Corn Fiber Good for You? Benefits and Side Effects

Soluble corn fiber is a nondigestible carbohydrate utilized in many food items.

Besides adding sweetness while lowering sugar and calorie content in various processed foods, it’s employed to enhance texture and thickness.

Moreover, some research indicates soluble corn fiber may be linked to a number of health advantages.

This article reviews the possible benefits, adverse effects, and common applications of soluble corn fiber.

What is soluble corn fiber?

Soluble corn fiber, also called resistant maltodextrin, is a form of dietary fiber derived from cornstarch.

It’s manufactured through enzymatic hydrolysis, a technique that breaks molecular bonds using enzymes (1).

Soluble corn fiber is commonly added to processed foods such as cereals, baked items, dairy products, protein bars, and salad dressings to thicken or stabilize them.

It’s also used as a sugar substitute because of its low glycemic index, which indicates how much a food raises blood glucose (1).

Because it does not markedly raise blood glucose, it’s frequently included in low-carb and keto-friendly formulations to help people maintain ketosis.

In addition to being lower in calories and sugar than many sweeteners, soluble corn fiber contains a high amount of soluble fiber. This fiber type soaks up water in the gut to form a viscous, gel-like substance (2, 3).

Soluble fiber has been associated with various health benefits and may support regular digestion, lower cholesterol and blood sugar, and aid weight management (4).

Summary: Soluble corn fiber is a dietary fiber made from cornstarch. It’s high in fiber and low in calories and sugar and is frequently used to enhance the taste and texture of processed foods.

Benefits of soluble corn fiber

Soluble corn fiber may provide several potential health benefits, chiefly related to gut health and blood sugar control.

Supports gut health

Soluble corn fiber functions as a prebiotic, meaning it nourishes beneficial gut bacteria (5).

Multiple studies indicate prebiotics can promote digestive well-being (6).

For example, a study of 20 healthy men found that consuming 21 grams per day of soluble corn fiber raised levels of certain beneficial gut microbes (7).

The makeup of your gut microbiota influences many facets of health and may affect immune responses, digestive function, cancer risk, and more (8).

May stabilize blood sugar levels

Soluble corn fiber has a low glycemic index, so it doesn’t raise blood glucose as much as regular sugar (1).

An older animal experiment showed that consuming soluble corn fiber with a high-fat meal prevented spikes in triglycerides and insulin, the hormone that moves sugar from the blood into cells (9).

In another trial with 22 men, a drink containing soluble corn fiber had much smaller effects on blood glucose and insulin than a drink made with maltodextrin, a processed carbohydrate from corn, rice, or potato (1).

Additional research suggests raising soluble fiber intake could help manage blood sugar and reduce the risk of insulin resistance, a problem that impairs insulin’s effectiveness (10, 11).

Helps promote bone health

Some evidence indicates soluble corn fiber might benefit bone health.

For instance, a small study of 14 postmenopausal women reported that taking 20 grams of soluble corn fiber daily for 50 days improved bone calcium retention by 7% (12).

Another 4-week trial in 28 healthy adolescent females found that consuming 10–20 grams of soluble corn fiber per day notably increased calcium absorption (13).

This is believed to stem from the prebiotic action of soluble corn fiber and its capacity to boost mineral uptake by enhancing gut health (14).

Summary: Soluble corn fiber may support blood sugar management as well as gut and bone health.

Potential downsides

Although soluble corn fiber is tied to several possible health advantages, it’s mainly present in highly processed and refined foods.

Frequent consumption of processed foods has been linked to a greater risk of various health problems, including heart disease, some cancers, and type 2 diabetes (15).

Like other fibers, soluble corn fiber can cause mild digestive complaints such as gas and bloating when eaten in large amounts (16).

Drinking sufficient water and increasing fiber intake gradually can help reduce unwanted digestive effects from higher fiber consumption.

Finally, be aware that soluble corn fiber is often sourced from genetically modified crops. In 2010, it was estimated that roughly 86% of corn grown in the U.S. and Canada was genetically modified (17).

Available research indicates genetically modified corn is safe to eat and unlikely to cause health problems or increase food allergy risk (18).

Nevertheless, people who wish to avoid GMOs due to concerns about potential long-term effects can choose non-GMO corn fiber products or supplements (17).

Summary: Soluble corn fiber is predominantly found in processed foods and is often derived from genetically modified corn. Rapid increases in fiber intake may also produce digestive symptoms.

The bottom line

Soluble corn fiber is a fiber used to thicken or sweeten many processed items, especially those marketed as low-carb or keto-friendly.

Beyond being rich in fiber and lower in calories and sugar, it has a lower glycemic impact than many sweeteners and is associated with benefits like improved gut and bone health.

However, it’s commonly made from genetically modified sources and appears in numerous processed foods. Additionally, large intakes can cause gastrointestinal discomfort.

Choosing healthier foods that contain soluble corn fiber, such as whole-grain cereals, soups, or dairy items, can help you capture its potential benefits.

People who want to limit genetically modified ingredients can pick non-GMO soluble corn fiber supplements or products. For more on related ingredients, see cornstarch vs corn flour.