Popcorn is an excellent source of fiber and antioxidants. It can be a healthy snack, especially for those who aren’t getting enough of these nutrients from their daily diet. However, there are some downsides to eating popcorn, and you should be aware of them before you decide to indulge.
Processed popcorn has a lot of sodium. According to the USDA, adults should consume no more than 2,300 milligrams of sodium each day. Eating excessive amounts of salt can cause bloating, fluid retention, and elevated blood pressure. If you are sensitive to sodium, you may experience abdominal pain, burping, and other symptoms.
Popcorn also contains high levels of insoluble fiber. Fiber is known to improve the health of the digestive system. This type of fiber makes the stool more solid and less likely to become bloated. Soluble fiber, on the other hand, can be a problem if you have a sensitive digestive tract. You should avoid popping popcorn with toppings such as nuts or seeds, as these may cause complications.
Aside from its high amount of insoluble fiber, popcorn is also a good source of potassium and magnesium. These two nutrients help control blood pressure and heart disease. Additionally, one cup of popcorn has 31 calories, 1.16 grams of fiber, and 35mg of magnesium.
In addition to its nutrient content, popcorn is a low-FODMAP food. This means it is an option for those who have trouble digesting other types of foods, including vegetables. While popcorn is a great source of fiber, it shouldn’t replace a balanced diet of fruits and vegetables.
The amount of time it takes to digest popcorn depends on a number of factors. For example, it can take up to twenty-four hours to break down a single serving. Also, if you have a sensitive digestive tract, the insoluble fiber in popcorn can make you feel full or bloated.
Another reason popcorn isn’t ideal for those with inflammatory bowel disease or other digestive problems is that its insoluble fiber can get caught in a diverticula. Diverticula are small pouches in the intestine. When these pouches get too large, they can cause a painful condition called diverticulitis. Luckily, this doesn’t happen often. But if it does, you might find yourself suffering from diarrhea, constipation, or an abscess.
People with inflammatory bowel disease are especially at risk for popcorn-related gastrointestinal problems. Toxins can get into the gut through popcorn, causing abdominal pain and bloating. That’s why you should avoid eating it if you’re not sure if you’re allergic to it.
Unprocessed popcorn isn’t an ideal choice, either. Those with a sensitive digestive tract can suffer from indigestion, gas, and bloating after consuming unprocessed popcorn. Adding salt and other additives to processed popcorn may make it more difficult to digest.
One study found that people with diverticulosis were advised not to eat popcorn. However, it’s unclear if this advice actually helped. Since popcorn has been linked to worsening diverticulosis, you should avoid this snack if you are worried.