After a one-week experiment, Dr. Patricia Varacallo found that corn provides many nutritional benefits but may also cause bloating and gas.

Patricia Varacallo is an American physician with experience in primary healthcare. She is also a certified lifestyle coach and has presented numerous studies at national conferences.

Recently, she shared the changes she experienced after eating corn every day for a week in an article for The Healthy.

According to Statista, corn is the world's most important grain crop in terms of production. During the 2022–2023 growing season, global corn production reached 1.15 billion metric tons.

Although I occasionally enjoy eating corn, I was initially hesitant when my editor suggested that I eat it every day. Then I remembered the viral video of a young boy enthusiastically expressing his love for corn. If he could be that excited about it, I figured I could give it a try too. So, I set out to discover corn's true potential.

The U.S. Department of Agriculture recommends that adults consume about 200 grams of grains per day (depending on age, sex, and physical activity level), with at least half coming from whole grains. Since corn is also considered a starchy vegetable, it can contribute toward the recommended daily vegetable intake of 300–450 grams.

I decided to eat one ear of corn every day while maintaining a balanced diet that included a variety of vegetables, grains, proteins, and healthy fats. Registered dietitian Elyse Homan from the noted that corn can be eaten fresh, frozen, or canned, but added ingredients such as butter and excess salt should be limited.

The Pros and Cons of Corn

After eating corn daily for a week, I noticed several benefits.

First, I was able to incorporate corn into many of my favorite meals without any issues. I also felt energized, thanks to the carbohydrates in corn, which provide a steady source of energy. And let's not forget the fiber. My digestion remained regular, although I did notice some bloating, which led me to consider some of corn's drawbacks.

While corn contains fiber, it is also relatively high in starch. This may be a concern for people with sensitive stomachs or those who need to monitor their carbohydrate intake. Corn also contains less protein than beans and some other grains, which may be a disadvantage for individuals trying to increase their protein consumption.

Additionally, corn is one of the most genetically modified crops in the world. Research on the safety of genetically modified corn has produced mixed findings. If this is a concern for you, look for products labeled “non-GMO.”

How Corn Affects the Stomach

The answer largely depends on how much corn you eat and the overall balance of your diet. If you consume corn as part of a varied and nutritious eating plan, digestive problems are less likely to occur.

After a week of eating corn, I noticed several positive effects on gut health, largely due to its insoluble fiber content. According to nutrition experts, this type of fiber helps prevent constipation. Corn also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy digestive environment.

However, the experience was not entirely problem-free. While the digestive system can break down the nutrients inside the corn kernel, it cannot fully digest the outer shell, which is made of cellulose. This cellulose can ferment in the gut, potentially causing gas and bloating.

Should You Eat Corn Every Day?

Whether or not you should eat corn every day depends on your personal preferences and how your body responds to it.

Corn contains many beneficial nutrients, but its fiber and starch content may not agree with everyone's digestive system.

If you enjoy corn and do not experience any negative side effects, eating it several times a week can be a healthy choice.

However, as with any food, moderation is key. Listening to your body and maintaining a balanced diet will help you enjoy the benefits of corn while minimizing potential drawbacks.