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Masa Harina and Gut Health

Masa harina is a traditional corn flour made by nixtamalizing dried corn kernels. It is a staple in Latin American cuisine, especially for making tortillas and tamales. Its unique processing method and fiber content influence its impact on gut health, FODMAPs, and histamine sensitivity.

  • Low in FODMAPs, generally well tolerated in IBS
  • Not a significant source of histamine or DAO blockers
  • Contains mostly insoluble fiber, supporting bowel regularity
  • Gluten-free, but corn allergies are possible
  • Nixtamalization process may improve digestibility
  • Moderate in nickel and salicylates, relevant for sensitive individuals

Masa Harina and FODMAP Content

Masa harina is considered low in FODMAPs, making it suitable for most people with irritable bowel syndrome (IBS) or those following a low-FODMAP diet. The nixtamalization process, which involves soaking corn in an alkaline solution, further reduces FODMAP content. Typical servings of masa harina-based foods like tortillas are generally well tolerated.

Masa Harina - FODMAP Profile
FODMAPs Level Portion Guidance
Monosaccharides (Fructose)
 Low
  • ≤ 100 g = Low
Disaccharides (Lactose)
 Low
  • ≤ 100 g = Low
Fructooligosaccharides (Fructans)
 Low
  • ≤ 100 g = Low
Galactooligosaccharides (GOS)
 Low
  • ≤ 100 g = Low
Polyols (Mannitol)
 Low
  • ≤ 100 g = Low
Polyols (Sorbitol)
 Low
  • ≤ 100 g = Low

Histamine and Masa Harina

Masa harina does not contain significant amounts of histamine or act as a histamine liberator or DAO blocker. It is not known to trigger histamine-related symptoms in most individuals. However, as with any processed food, improper storage or spoilage can lead to amine formation, so use fresh masa harina and store it in a cool, dry place.

Masa Harina — Histamine Profile
Histamine & Related Level Portion Guidance
Histamine Level
 Low
  • ≤ 100 g = Low
Other Biogenic Amines
 Low
  • ≤ 100 g = Low
Histamine Liberator
 Low —
DAO Blocker
 Low —

Fiber Content in Masa Harina

Masa harina contains about 7.3 grams of fiber per 100 grams, with the majority being insoluble fiber. Insoluble fiber helps promote regular bowel movements and supports overall digestive health. While masa harina is not as high in fiber as some whole grains, it can contribute to daily fiber intake when used in recipes like tortillas or tamales.

Masa Harina — Fiber Profile

Total Fiber

7.30 g per 100 g
Soluble: 0.80 g per 100 g (11%)
Insoluble: 6.50 g per 100 g (89%)
Resistant Starch
0.40 g per 100 g

Digestibility and Preparation

The nixtamalization process used to make masa harina improves the digestibility of corn by breaking down certain compounds and increasing nutrient availability. Foods made from masa harina are generally easy to digest for most people, especially when cooked thoroughly. However, large portions may cause bloating in sensitive individuals due to the fiber content.

Corn Allergy and Sensitivities

Masa harina is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance. However, corn allergies, though rare, can occur and may cause digestive or allergic symptoms. Individuals with known corn allergies should avoid masa harina and products made from it.

Masa Harina — Allergy Profile
EU Major Allergens
🌾
Cereals with Gluten
Absent
Details
  • Absent Wheat / Spelt
  • Absent Rye
  • Absent Barley
  • Absent Oats
🦐
Crustaceans
Absent
Details
  • Absent Crabs
  • Absent Prawns
  • Absent Shrimp
  • Absent Lobsters
  • Absent Crayfish
🥚
Eggs
Absent
🐟
Fish
Absent
🥜
Peanuts
Absent
🌱
Soy
Absent
🥛
Milk
Absent
🌰
Tree Nuts
Absent
Details
  • Absent Almonds
  • Absent Brazil Nuts
  • Absent Cashews
  • Absent Hazelnuts
  • Absent Macadamia Nuts
  • Absent Pecans
  • Absent Pistachios
  • Absent Walnuts
🍃
Celery
Absent
🧂
Mustard
Absent
🧈
Sesame
Absent
🧪
Sulphur Dioxide & Sulphites
Absent
🌼
Lupin
Absent
🐚
Molluscs
Absent
Details
  • Absent Clams
  • Absent Mussels
  • Absent Octopus
  • Absent Oysters
  • Absent Snails
  • Absent Squid
Other Allergens
🥥
Coconut
Absent
🍯
Honey
Absent
🧫
Yeast
Absent

Nickel and Salicylate Content

Corn products, including masa harina, can contain moderate amounts of nickel and low to moderate levels of salicylates. While most people tolerate these compounds well, individuals with nickel sensitivity or salicylate intolerance may experience symptoms and should monitor their intake of masa harina.

Frequently Asked Questions About Masa Harina and Gut Health

Is masa harina low FODMAP?

Yes, masa harina is low in FODMAPs and generally well tolerated by people with IBS.

Does masa harina cause histamine reactions?

No, masa harina is not a significant source of histamine or histamine liberators.

Is masa harina a good source of fiber?

Masa harina provides mostly insoluble fiber, supporting bowel regularity, but is not as high in fiber as some whole grains.

Can people with gluten intolerance eat masa harina?

Yes, masa harina is naturally gluten-free, but those with corn allergies should avoid it.

Is masa harina easy to digest?

The nixtamalization process improves digestibility, making masa harina-based foods easy to digest for most people.

Is masa harina high in nickel or salicylates?

Masa harina can contain moderate nickel and low to moderate salicylates, which may be relevant for sensitive individuals.