Is Corn Okay for a Gluten-Free Diet?

by Sunny Yingling, M.S., R.D., C.S.S.D.
Go ahead and enjoy corn while on a gluten-free diet.


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Following a gluten-free diet is essential for those with celiac disease or gluten intolerance. The good news is that corn and corn products can be included in a healthy, gluten-free diet as a rich source of nutrients and antioxidants. If you are a person who loves grilled corn on the cob with drizzled butter or a hearty corn salsa, feel confident in consuming these foods you enjoy.

Gluten Free Diet

A gluten-free diet requires you to avoid consuming wheat, barley, rye and related grains, such as triticale. Each of these grains contains a specific gluten protein fraction that creates an autoimmune response for those with celiac disease. This response includes inflammation and atrophy, or flattening, of the lining of the small intestine. Wheat contains glutenin and gliadin, while rye contains secalin and barley contains hordein. These damaging proteins also contain a specific sequence of amino acids -- the building blocks of protein -- that cannot be fully broken down in the digestive system. If you have not been diagnosed with celiac disease or gluten intolerance, you will not have an adverse reaction to this sequence of amino acids.


Corn contains a protein fraction called zein, comprised of a different amino acid sequence from wheat, barley and rye. Therefore, it does not create the same autoimmune response or intestinal damage if you have celiac disease. Corn and its by-products, such as cornstarch, cornmeal, corn flour, and corn bran, are recommended as carbohydrate substitutions for gluten-containing grains. Adequately substituting these grains allows you to meet the dietary reference intake recommendations for carbohydrate intake -- 45 to 65 percent of your total calories.

Nutritional Value

Corn, as with other vegetables, has considerable nutritional value. It is a significant source of dietary fiber, vitamin C, and the B vitamins folate and thiamine. Corn also contains the phytochemicals lutein and zeaxanthin. These phytochemicals are beneficial for eye health, decreasing the risk for age-related macular degeneration and cataracts, according to the American Optometric Association. Corn is an antioxidant-rich vegetable as well, meaning it plays a role in sequestering free radicals that cause damage to your cells.

Checking Labels

If you have celiac disease, be sure to check your food labels, even in corn-based products. For example, corn tortillas may contain wheat flour to obtain a desired structure and texture. Additionally, corn-based cereals may have added wheat- or barley-derived ingredients, including wheat flour, wheat starch, hydrolyzed wheat protein, barley malt flavoring and barley malt extract.

About the Author

Sunny Yingling earned her Bachelor of Science in physical education from Biola University and her Master of Science in nutrition science from San Jose State University. Since becoming a registered dietitian, she's been providing nutrition counseling, presentations and articles for various audiences. Specializing in weight loss and eating disorders, Yingling is also a board-certified specialist in sports dietetics.

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