Low FODMAP Corn On The Cob Recipe

This juicy, charred Low FODMAP Corn on the Cob is made with garlic-infused butter and fresh chives, ready in just 20 minutes. The savory herb mixture melts instantly into the hot kernels, creating a glossy coating that clings to every bite. I finally found a way to enjoy this summer staple by strictly managing the portion sizes.

The Secret To Getting It Right

Corn can be a confusing ingredient when you are navigating digestive issues, and I made the mistake early on of eating a whole large cob. I learned quickly that portion control is the absolute key; cutting the cobs into smaller halves or thirds before cooking makes it much easier to stick to the safe Monash University serving size of roughly 38g to 40g per person. This way, you get the experience without the overload.

Another lesson was flavoring without the fructans found in fresh garlic. Using garlic-infused oil mixed into the butter provides that essential savory punch that makes grilled corn so satisfying, completely skipping the digestive distress. It tastes just like the restaurant version but keeps things safe for sensitive stomachs.

Low FODMAP Corn on the Cob Ingredients

• 2 ears Fresh sweet corn, shucked and cleaned
• 2 tbsp Salted butter, softened
• 2 tsp Garlic-infused olive oil
• 1 tbsp Fresh chives, finely chopped
• 1/2 tsp Smoked paprika
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

How To Make Low FODMAP Corn on the Cob

1. Prep the Corn: Using a sharp chef’s knife, carefully cut each ear of corn in half or into thirds across the cob. This creates smaller portions that align better with low FODMAP serving suggestions.
2. Make the Herb Butter: In a small bowl, mash together the softened butter, garlic-infused olive oil, chopped chives, smoked paprika, salt, and pepper until well combined.
3. Grill the Corn: Preheat your grill to medium-high heat (about 400°F). Place the corn pieces directly on the grates and cook for 10-12 minutes, turning often, until the kernels are tender and charred in spots.
4. Season and Serve: Remove the corn from the grill and immediately brush generously with the prepared garlic herb butter while the corn is still steaming hot. Serve immediately.

Recipe Tips

• Watch the Portion: Monash University guidelines state that a safe low FODMAP serving of sweet corn is approximately 38g (about half a small cob). Stick to one piece to keep your sorbitol intake low.
• Garlic Oil Matters: Ensure your garlic-infused oil is free of actual garlic pieces. The fructans in garlic are water-soluble but not oil-soluble, so pure infused oil gives flavor without the symptoms.
• Boil Option: If you prefer softer kernels without char, boil the corn pieces in salted water for 5-7 minutes instead of grilling, then drain and butter.
• Dairy-Free Swap: For a dairy-free version, simply swap the butter for a vegan butter block or use extra olive oil for the baste.

What To Serve With This Dish

This corn makes a fantastic side for grilled proteins like steak or lemon-herb chicken breast, which contain no FODMAPs. It also pairs well with a potato salad made with mayonnaise and green onion tops for a complete, tummy-friendly barbecue feast.

How To Store

Store any leftover corn in an airtight container in the refrigerator for up to 3 days. To reheat, wrap the corn in a damp paper towel and microwave for 30-60 seconds, or warm it gently in a pan with a little extra butter.

FAQs

• Is sweet corn low FODMAP?
  Sweet corn is low FODMAP only in small servings, typically around 38g (less than half a cob). Larger servings contain high amounts of sorbitol, which can trigger symptoms in some people.
• Can I use canned corn instead?
  Yes, canned corn that has been drained and rinsed often has a lower FODMAP content because some sugars leach into the brine. A safe serving size for canned corn is slightly larger, around 75g.
• Why use garlic-infused oil instead of garlic powder?
  Garlic powder is high in fructans and is a common trigger. Garlic-infused oil captures the flavor but leaves the fermentable carbohydrates behind, making it safe for a low FODMAP diet.

Nutrition

• Calories: 95
• Total Fat: 7g
• Saturated Fat: 4g
• Cholesterol: 15mg
• Sodium: 160mg
• Total Carbohydrate: 9g
• Protein: 1g

Low FODMAP Corn on the Cob

Recipe by Sabrine Hajri

Servings

4

servings

Prep time

5

minutes

Cooking time

15

minutes

Total time

20

minutes

Juicy, charred Low FODMAP Corn on the Cob brushed with savory garlic herb butter, ready in 20 minutes for a perfect summer side. I use portion-controlled cobs, garlic-infused oil, and fresh chives to deliver big flavor that stays tummy-friendly.

Ingredients

• 2 ears Fresh sweet corn, shucked and cleaned

• 2 tbsp Salted butter, softened

• 2 tsp Garlic-infused olive oil

• 1 tbsp Fresh chives, finely chopped

• 1/2 tsp Smoked paprika

• 1/4 tsp Sea salt

• 1/4 tsp Black pepper

Directions

• Prep the Corn: Using a sharp chef’s knife, carefully cut each ear of corn in half or into thirds across the cob. This creates smaller portions that align better with low FODMAP serving suggestions.
• Make the Herb Butter: In a small bowl, mash together the softened butter, garlic-infused olive oil, chopped chives, smoked paprika, salt, and pepper until well combined.
• Grill the Corn: Preheat your grill to medium-high heat (about 400°F). Place the corn pieces directly on the grates and cook for 10-12 minutes, turning often, until the kernels are tender and charred in spots.
• Season and Serve: Remove the corn from the grill and immediately brush generously with the prepared garlic herb butter while the corn is still steaming hot. Serve immediately.