Corn fiber

Studies in people

• Benefit

  Blood sugar after meals²

  In people, corn fiber in drinks kept blood sugar and insulin lower than maltodextrin did.

• Open question

  Gut bacteria and colon health³

  In people, corn fiber with fish oil changed gut bacteria and gut cell signals, but the effect on cancer risk is unknown.

• Concern

  Gut comfort and regularity⁴

  In 36 healthy adults, 20 g daily of soluble corn fiber increased stool weight and caused more gas and stomach rumbling.

• Benefit

  Bone strength in girls⁵

  In girls, a year of eating corn fiber led to higher bone mass than a placebo.

• Benefit

  Attention and gut bacteria⁶

  In adults, corn fiber improved attention test speed and increased a gut bacterium, though how the two connect is not yet known.

• Open question

  Bone strength in teens⁷

  Scientists do not yet know whether corn fiber helps kids build stronger bones.

• Benefit

  Bone calcium retention⁹

  In postmenopausal women, eating corn fiber daily helped bones hold onto more calcium.

• Benefit

  Calcium absorption in teen girls¹⁰

  In teen girls, soluble corn fiber helped the body take in more calcium, though long-term bone effects are still unknown.

• Benefit

  Gut bacteria balance¹¹

  In people, soluble corn fiber raised helpful Bifidobacterium and improved stool, while helping body fat drop.

Animal and lab studies only

• Benefit

  Gut bacteria growth¹²

  In lab studies, corn fiber helped gut bacteria grow and make helpful acids in baby, adult and elderly samples.

How it’s made and used

• Gut bacteria mix⁸

  In people, eating corn fiber changed the mix of gut bacteria, raising some kinds and lowering others.

• Starch digestion in pasta¹³

  In lab studies, corn fiber added to pasta slowed starch breakdown, though taste dropped at higher amounts.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.