corn syrup
Sweeteners
Is corn syrup high in polyols?
Is corn syrup high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
Related checkers
Compare corn syrup across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What corn syrup contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where corn syrup fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about corn syrup
Corn syrup and high fructose corn syrup get talked about as one ingredient, and for anyone tracking fructose they are not. Plain corn syrup is glucose based and grades moderate for excess fructose and moderate for FODMAPs, while HFCS grades high on both plus fermentation. That does not make corn syrup a health food: it grades pro inflammatory and a poor fit for DASH and Mediterranean eating. It is clean on gluten, histamine, tyramine, sulfites and salicylates.
Watch for
- Moderate rather than high on excess fructose.Corn syrup is corn starch hydrolysed into glucose, and glucose actively helps the small intestine carry fructose across, which is why it sits well below high fructose corn syrup on the fructose malabsorption scale
- Still a moderate FODMAP by dose, and the dose is the point.Corn syrup shows up in fizzy drinks, sauces, sweets, cereal bars and baked goods, so the total across a day is what provokes symptoms rather than one spoonful
- Graded pro inflammatory and poor for both DASH and Mediterranean patterns.This is a refined sweetener with no fibre and no micronutrients, so the diet fit grades are about what it displaces
- Read the ingredient list rather than the front of pack.Many products list corn syrup and high fructose corn syrup together, and it is the HFCS that carries the high fructose, high FODMAP and poor fermentation grades
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is corn syrup high in Polyols?
Polyols: low signal for most people.
Can I still eat corn syrup if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check AIP, Specific Carbohydrate, and Paleo next for a fuller picture.