Irritable bowel syndrome (IBS) is a common gastrointestinal disorder characterized by chronic abdominal pain, bloating, and changes in bowel habits. It affects approximately 10-15% of the population worldwide. The exact causes of IBS are unknown, but certain foods and ingredients are known to trigger IBS symptoms in some people. One such ingredient is corn syrup.
Corn syrup is a sweetener made from corn starch that is commonly added to processed foods and beverages. It is composed mostly of glucose but also contains trace amounts of fructose. There has been some speculation that corn syrup may contribute to IBS symptoms due to its high fructose content. This article will examine the evidence on whether corn syrup can trigger IBS flares.
What is IBS?
IBS involves chronic or recurrent abdominal pain and changes in bowel habits—either constipation, diarrhea, or both—without any underlying structural or biochemical abnormalities. It is classified into four main subtypes:
– IBS with constipation (IBS-C): hard, lumpy stools; straining during bowel movements
– IBS with diarrhea (IBS-D): loose, watery stools; urgent need to have a bowel movement
– IBS with mixed bowel habits (IBS-M): alternating constipation and diarrhea
– Unspecified IBS: insufficient abnormalities to meet criteria for other subtypes
Symptoms of IBS tend to wax and wane over time and can fluctuate in severity. Triggers for IBS flares may include stress, certain foods, hormonal changes, and gastrointestinal infections. IBS is diagnosed based on symptom history in the absence of other explanatory conditions.
Common triggers for IBS flares
The exact cause of IBS is unknown, but certain triggers are known to exacerbate symptoms in those with IBS. These include:
– Stress and anxiety
– Certain foods and beverages, such as alcohol, caffeine, dairy products, beans, gas-producing vegetables, and high-fat foods
– Hormonal changes related to menstrual cycles or oral contraceptives
– Gastrointestinal infections that may disrupt the gut microbiome
– Certain medications like antibiotics and NSAIDs
Dietary triggers vary between individuals, but there are some common food ingredients and compounds reported to worsen IBS:
– Fructose: a naturally occurring sugar found in fruits, honey, and corn syrup
– Lactose: the sugar found in dairy products
– Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs): certain short-chain carbohydrates that may ferment in the gut
– Fatty foods
– Gas-producing foods like beans and cruciferous vegetables
Identifying individual trigger foods is an important part of managing IBS. Elimination diets supervised by a registered dietitian are often used to pinpoint problematic foods.
What is corn syrup?
Corn syrup is a popular sweetener derived from corn starch. It consists mostly of glucose, with a small percentage of maltose and other sugars. There are different varieties of corn syrup:
– High fructose corn syrup (HFCS): Contains 42-55% fructose, in addition to glucose. The most commonly used form.
– Standard corn syrup: Contains no fructose, only glucose.
– Light corn syrup: Has about 20% less glucose than standard corn syrup.
HFCS and standard corn syrup are commonly added to processed foods and beverages like soft drinks, cereal, salad dressings, yogurt, bread, soups, and sauces. HFCS is attractive to food manufacturers because it is inexpensive, easy to use, extends shelf life, and mixes well with other ingredients.
The average daily intake of total fructose (both naturally-occurring and added) in the U.S. population is estimated to be around 49 grams. HFCS accounts for approximately 35% of total fructose consumption.
Does fructose trigger IBS?
There is some evidence that fructose may be a trigger for IBS symptoms in certain individuals. Fructose is a FODMAP, meaning it is poorly absorbed in the small intestine. When fructose reaches the large intestine, gut bacteria ferment it, producing gas, bloating, and diarrhea in some people.
Studies on fructose and IBS include:
– In a double-blind crossover study, patients with IBS were given either glucose or fructose solutions. fructose significantly increased symptoms of bloating, pain, gas, and diarrhea compared to glucose.
– A low-FODMAP diet reduced abdominal pain, bloating, flatulence, and stool consistency scores in patients with IBS. Following a low-FODMAP diet long-term also led to significant improvement in IBS symptom severity and quality of life.
– In a study of children with IBS, a fructose-restricted diet for 4 weeks significantly reduced abdominal pain frequency and severity compared to their usual diet.
– A meta-analysis of clinical trials found that fructose restriction in patients with IBS resulted in a significant decrease in abdominal pain, bloating, stool consistency, and flatulence.
Based on this evidence, some gastroenterology organizations, such as the American College of Gastroenterology, recommend a low-FODMAP diet for managing IBS symptoms. This diet restricts intake of fructose from foods like apples, pears, mangoes, and corn syrup.
However, fructose intolerance and response varies. Not all individuals with IBS are sensitive to the same FODMAP triggers. Working with a dietitian can help identify which specific carbohydrates may be problematic.
Does corn syrup worsen IBS symptoms?
There is limited evidence directly linking corn syrup to IBS flares. However, given its fructose content, corn syrup may trigger symptoms in fructose-sensitive individuals.
Some small studies suggest HFCS may exacerbate IBS:
– In one study, patients with IBS were randomized to receive fruit juice sweetened with either glucose, fructose, or HFCS. HFCS significantly increased symptoms of nausea, abdominal pain, bloating, and diarrhea compared to glucose.
– Another small study found that consumption of beverages sweetened with HFCS increased abdominal pain and bloating in patients with IBS compared to when they consumed glucose-sweetened beverages.
The fructose content of HFCS ranges from 42-55%, so its effects may depend on the individual’s tolerance level. More research is still needed specifically looking at standardized doses of HFCS in people with IBS.
Based on the limited evidence, some gastroenterologists advise restricting HFCS along with other dietary sources of fructose for patients who experience IBS flares after consuming high-fructose foods. However, HFCS tolerance depends on the individual.
Tips for managing corn syrup with IBS
If you suspect corn syrup may be triggering your IBS symptoms, here are some tips that may help:
– Try eliminating corn syrup and other forms of added fructose from your diet for 2-4 weeks to see if symptoms improve. Look for HFCS as an ingredient in processed foods and beverages.
– Read nutrition labels carefully and avoid products listing corn syrup, especially near the top of the ingredients list.
– Be aware of alternative names for corn syrup on labels, like glucose-fructose syrup or isoglucose.
– Avoid most sodas and fruit juices, as these often contain HFCS.
– Stick to whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, legumes, nuts and seeds. These don’t contain added fructose or corn syrup.
– If you find your symptoms improve after removing corn syrup, try reintroducing it in small amounts to see if you experience a flare-up. This can help determine your individual tolerance threshold.
– Work with a registered dietitian knowledgeable about the low-FODMAP diet to help properly restrict and reintroduce corn syrup and other FODMAPs.
– Consider underlying Small Intestinal Bacterial Overgrowth (SIBO) – a condition involving excessive bacteria in the small intestine that may contribute to carbohydrate intolerance. Discuss a hydrogen breath test for SIBO with your doctor.
– Identify other potential IBS symptom triggers like stress, medications, hormonal fluctuations, and eliminate them if possible.
– Take note of serving sizes – some people with IBS can tolerate modest amounts of corn syrup/fructose while larger servings provoke symptoms.
– Try an elimination diet under medical supervision to pinpoint your own personal trigger foods and customize your dietary approach.
The bottom line
IBS is a complicated disorder without a one-size-fits-all solution. Individual trigger foods vary based on each person’s unique gut sensitivities. While preliminary research suggests fructose and corn syrup may exacerbate symptoms in some IBS patients, more studies are needed looking specifically at dose response and individual tolerance thresholds.
If you have IBS, it is worth being mindful of corn syrup and other forms of added fructose in processed foods and restricting intake if you notice associations with flares. But the level of restriction needed should be determined on an individual basis. Working with both a knowledgeable gastroenterologist and dietitian can help tailor your diet appropriately to manage symptoms.
Frequently Asked Questions
Why might fructose from corn syrup trigger IBS?
Fructose is poorly absorbed compared to other sugars and can rapidly ferment in the large intestine, producing gas that causes cramping, pain and diarrhea in those with IBS. Some individuals lack the transporters needed to properly absorb fructose, making them more prone to these effects.
Are natural sources of fructose safer for IBS?
Fructose from whole fruits and vegetables may be better tolerated because it comes packaged with fiber, which slows digestion. The concentrated doses of unbound fructose in corn syrup likely hit the gut more rapidly. But natural sources can still be problematic in excess for some with IBS.
Is corn syrup worse than table sugar for IBS?
Table sugar (sucrose) is half fructose, half glucose. Corn syrup has similar fructose content by weight, but the free unbound fructose may make it slightly more likely to trigger symptoms. More research is needed comparing effects of various sugars.
What about organic corn syrup? Is that safer?
No, both conventional and organic corn syrup have similar fructose content. “Organic” refers to the way the corn was grown, not the nutritional composition of the finished product. So organic corn syrup would pose the same potential risks for those sensitive to fructose.
Can I have small amounts of corn syrup or will any trigger IBS?
It’s individual – some IBS patients are able to tolerate modest amounts of corn syrup with minimal issues. A “tolerance threshold” likely depends on the degree of fructose malabsorption present. Carefully testing personal limits is recommended.
