Can corn cause constipation? (3 Digestive Benefits)

In this brief guide, we will answer the question, can corn cause constipation? We will discuss the health benefits of eating corn, including preventing constipation and digestive problems. We also discussed the difference between soluble and insoluble fibers and their contribution toward good health.

Can corn cause constipation?

Corn can not cause constipation. Corn has a moderate amount of fiber which aides a person in causing bowel movements. When eaten either as part of a balanced diet or as a staple has plenty of health benefits to offer.

Many other grains and legumes contain fiber. However, relying on corn alone to provide you with the day’s requirement of fiber is not possible. An ear of corn has only 2 grams of fiber. An adult needs a minimum of 25 grams of fiber. IF you rely on an ear or two of corn to fulfill your fiber requirement for the day, then you will end up constipated. Throughout the day, you need at least five to seven servings of fresh fruits and vegetables. 

Cellulose occurs naturally in plant cells and is a crucial part of the diet. Cellulose is crucial not only for digestion but for gut health as well. Cellulose or fiber, in general, protects against heart diseases, cancer, cholesterol, and diabetes. It also protects against ailments like colon cancer, piles, and even respiratory diseases. Sufficient fiber in the diet has been linked to a longer life and a reduced risk of premature death. 

What is the difference between soluble and insoluble fibers?

There are two kinds of fiber, both of which work in harmony to ensure that the digestive system runs smoothly. There are either soluble fibers or insoluble fibers; corn has higher insoluble fibers.

Soluble Fibers compose of gums and pectin, which dissolve in water, as opposed to insoluble fibers. As soluble fiber dissolves, it forms a gel in the colon while insoluble fibers stay undissolved and attract water to the stool. The water makes the stool soft and evacuates at a fast pace. Also, fibers have a probiotic effect and strengthen good bacteria.

Insoluble Fibers

Insoluble fibers should be a significant chunk of your diet. The main cause of constipation stems from inadequate insoluble fibers in the diet, which you need to get from plant-based foods or supplements, if necessary.

Cellulose or insoluble fiber is not digested by the body but plays an active role by keeping the gut and bowel movements healthy. Insoluble fibers bind themselves to the gastrointestinal tract and moisten the stool which, helps the bowels to move quickly and smoothly. It absorbs fluid and attracts the toxins and waste toward the bulk, hence hasten the ejection process. 

Insoluble fiber prevents diverticular diseases such as hemorrhoids and colorectal cancer. 

Soluble Fibers

Soluble fiber helps to lower fat by making a barrier and preventing fat from being absorbed. It lowers cholesterol and prevents heart diseases. Soluble fibers maintain blood sugar levels by slowing down the digestion speed. The soluble fibers also provide sustenance to the gut bacteria and strengthen our digestive system.

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What are some health benefits of eating corn?

Corn has Vitamin B1, Folate, and Vitamin C. Corn is also packed with lots of fiber, which aids digestion. Corn provides a person with essential nutrients such as Manganese, potassium, zinc, copper, and iron. Corn plays a role in preventing weight gain, cancer, and digestive-related ailments.

Corn has a role in the rejuvenation of muscle tissues, preventing iron deficiency, controlling heart health and blood pressure.

Corn is a starchy grain which means it can fill you up for a long time. The higher than the usual amount of carbohydrates means that they are eaten as a staple rather than a vegetable.

Corn is also one of the few vegetables that have proteins called zeins. 

Corn possesses the antioxidants; carotenoids, lutein, and zeaxanthin, which are particularly good for eye health. 

Most of the corn grown in the US is used for non-food purposes. Around 90 percent is used to make biofuel. Corn is not a wildly eaten grain; only a handful of countries eat maize as a staple. Corn that is produced through genetic engineering is used to produce High-fructose Corn Syrup. Sweet corn, on the other hand, is used as food and is not a Genetically Modified Organism

High-fructose corn syrup may be a derivative of corn, but it has the opposite effect on health. HFSC is usually present in processed foods as a sweetener. However, there is no fructose present in corn, only starches.

In this brief guide, we answered the question, can corn cause constipation? We discussed the health benefits of eating corn including, preventing constipation and digestive problems. We also discussed the difference between soluble and insoluble fibers and their contribution toward good health.

Citations

https://www.medicalnewstoday.com/articles/324199#tips-for-eating-and-preparing-corn
https://www.healthline.com/health/soluble-vs-insoluble-fiber#soluble-fiber-sources
https://www.medicalnewstoday.com/articles/319176#what-are-the-benefits-of-fiber
https://www.healthline.com/nutrition/foods/corn#plant-compounds

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.