Yes, corn in its natural form is gluten-free. However, be on the lookout for gluten in corn that comes in a sauce or with any other ingredients, as they could contain the protein. Regardless of the type of corn you purchase, always double-check the ingredients label to make sure the product is truly gluten-free. Get help on reading food labels here.
Other variations of corn can be eaten on a gluten-free diet. Along with plain corn, people with celiac disease commonly ask if the following are gluten-free:
Cornstarch: Cornstarch is gluten-free in its natural form. Cornstarch is made by grinding up a corn grain’s starchy (carbohydrate) portion and turning it into a very fine powder. Cornstarch is a thickener for soups, sauces, gravy, and stews. It’s also used in pre-made gluten-free flour blends because it creates a smoother texture.
Corn Flour: Like corn starch, corn flour is gluten-free in its natural form. It has a light, finer texture when used in baked goods. Whenever possible, buy corn flour that is labeled gluten-free, as cross-contact may occur during the manufacturing process.
Cornmeal: Cornmeal is also gluten-free. Cornmeal is a coarse flour made from maize (i.e. corn). Like cornflour, looking for labeled gluten-free cornmeal whenever possible is essential, as cross-contact can occur during manufacturing.
Hominy: Hominy is a gluten-free corn product. Hominy is made from dried corn kernels, which are soaked in a lime or lye bath. It’s used in many different products, like tortillas, for example.
Popcorn: While popcorn is naturally gluten-free, it can contain additives or flavorings with gluten. Popcorn is made from corn kernels that are heated until they “pop.” Certain ingredients, such as butter, salt, and spices, are added, and some of these additives can contain malt flavorings, soy sauce, or spice blends that have gluten. Typically, it’s easy to read the ingredients and determine if the popcorn is gluten-free. However, if there is any confusion over items such as starches and flavorings, please call the manufacturer before consuming them.
Other times, such as at sporting events, movie theaters, fairs, or anywhere with a popcorn machine, it can be challenging to determine the exact ingredients. In these cases, it’s best to ask questions about how the popcorn is prepared, how often the machine is cleaned, and what the ingredients in the butter and other flavorings are before consuming. If you cannot obtain a clear answer, it’s often best not to eat—though that decision is yours.
Finally, popcorn can be made safely at home using your own machine and ingredients. Small popcorn machines are easily obtainable, and you can create interesting custom flavors or just good old butter and salt!
Do you feel like you’ve been glutened after you eat corn or corn products? If so, first check the products that you are eating. Is there a hidden source of gluten? What about the way it was prepared? Could cross-contact have occurred? If the answer is yes, stop eating that product, drink plenty of water, and rest as much as you can until you feel better. Be sure to check in with your doctor, especially if your symptoms don’t disappear.
If you are sure that the corn or corn product you ate did not contain gluten, you could have a corn allergy or sensitivity. Talk to your doctor or a registered dietitian who is knowledgeable about celiac disease. They can help you figure out if you are sensitive to corn.
A corn allergy can be challenging to diagnose since skin prick tests cannot tell the difference between allergies to grass pollens and other seeds or grains.
Corn allergy symptoms can include:
All of these symptoms can be caused by gluten exposure. That’s why it’s vital to have professional support in determining if your issues are coming from a corn allergy or gluten exposure. Gluten exposure over long periods of time can cause serious long-term health problems, such as osteoporosis, other autoimmune diseases, and even certain cancers. Your doctor can help you find out if you are being exposed to gluten by checking the same antibody levels that the celiac disease blood test checks. Learn more about celiac disease testing.
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