Corn is native to North America and has a long history in American cuisine but has recently been vilified by proponents of low-carbohydrate and primal diets alike. Corn provides multiple health benefits and nutrients, including plenty of fiber, which can affect your digestive process. Corn is a hardy vegetable that can be prepared in a variety of ways and works well with many different ingredients and dishes.
Corn is a staple in many Americans' diets, and the average American consumes 25 lb. of corn each year, according to the Centers for Disease Control and Prevention. You can buy fresh corn during the summer months, but canned and frozen corn are available year-round and match fresh corn in nutritional content. Store fresh corn in the refrigerator with its husk still on to preserve its freshness.
Corn contains fiber, protein, carbohydrates and several vitamins and minerals in a low-calorie package. A one-half cup serving of cooked corn provides 2 g of fiber and 3 g of protein. It also contains 8 percent of the recommended daily amount of vitamin C and 2 percent of the recommended daily amount of iron. As your body absorbs iron better in the presence of vitamin C, this combination is especially nutritious.
Digestion of Corn
Foods that contain fiber and carbohydrates can cause gas to form in the intestinal tract. Corn, like potatoes, wheat and pasta, can trigger gas formation in the large intestine. If you experience intestinal gas after eating corn, remember this is very common; the average person actually passes gas through flatulence 14 to 23 times a day, according to the National Institute of Diabetes and Digestive and Kidney Diseases. If you find the side effects of eating corn too uncomfortable, experiment with your diet.
Add corn to soups, stews and chilies to increase their protein and fiber content. Make a fresh corn salsa with tomatoes and green chilies and use it as a topping on grilled fish. Saute fresh corn with bell pepper and chopped ham. Saute fresh corn with chopped zucchini and beans, and serve with a flour tortilla or lettuce leaves to make a high-protein, high-fiber wrap.