Popcorn is a whole grain, and whole grains are essential sources of complex carbohydrates that most Americans don’t get enough of, according to a study published in February 2022 in The Journal of Nutrition. Whole grains offer significant amounts of fiber and other important nutrients. But just because popcorn itself is nutritious, that doesn’t mean it suits every person’s diet.
There are several reasons why eating popcorn might be causing you pain. And you can use that information to help guide your dietary and lifestyle decisions.
Medical Causes
If you have a condition that affects your digestive system, for example, eating popcorn might cause abdominal pain and other symptoms. Because popcorn is a rich source of fiber, it promotes digestive activity. That might worsen the stomach pain and diarrhea linked with irritable bowel syndrome (IBS), says Kirsten Jackson, a registered dietitian in the United Kingdom.
If you cook popcorn in oil or add butter, this might also trigger diarrhea and the stomach pain that comes with it, since fat can affect the movement of food through your digestive system.
Using other toppings, such as onion or garlic powders, can trigger IBS symptoms, because both are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). FODMAPs are carbohydrates that are hard for anyone to digest, but they’re especially difficult for people with IBS and can cause symptoms, Cleveland Clinic says. Fatty foods like butter can also trigger IBS symptoms, according to research published in June 2022 in The American Journal of Gastroenterology.
Symptoms of an inflammatory bowel disease (IBD) can also potentially be triggered by eating popcorn, Cleveland Clinic says. IBD causes swelling and inflammation in the digestive tract. The most common forms of it are ulcerative colitis (UC) and Crohn’s disease, Mayo Clinic says. The fiber in popcorn can trigger symptoms like diarrhea, cramping, and abdominal pain.
Pain from gastroparesis, or delayed gastric emptying, might be triggered by popcorn. The fiber in popcorn (especially when paired with high-fat toppings like butter) can cause symptoms like abdominal pain, heartburn, and spasms in the stomach area, says the University of California, San Francisco.
Other medical conditions may cause you to have symptoms when you eat popcorn or the ingredients you use to make it, though. Talk with your doctor if you suspect a food allergy, an immune system dysfunction that causes allergic symptoms (such as mast cell activation syndrome), or a food intolerance.
Dairy Products
The milk products found in some types of popcorn might also cause stomach pain or other digestive upset. Eating greasy, buttered, or cheese-topped popcorn might trigger pain related to the slowed digestion sometimes caused by fatty foods, according to the University of Michigan Health-Sparrow. Cheese and butter also contain lactose, which leads to stomach pain if you have lactose intolerance, Cleveland Clinic says.
Other Potential Causes
Abdominal pain is a common symptom of gas in your digestive tract; it’s both normal and common, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
While digesting carbohydrates — particularly starchy, fiber-rich ones like popcorn — the bacteria in your large intestine produce gas. Although different foods affect people’s gas symptoms differently, popcorn might cause pain in some people. If you eat popcorn quickly, excessive air swallowing also might cause gas, pain, and bloating.
Popcorn Preparation and Substitutes
If fatty popcorn toppings or preparation methods underlie your abdominal pain, eat air-popped popcorn seasoned with herbs or spices that are less likely to cause digestive issues. Cinnamon, gingerbread, or pumpkin-pie spice mixes, za’atar, smoked paprika, and Old Bay seasoning are all great options if you know you can tolerate the spices. Or try a microwave popcorn that’s lower in fat.
If the fiber in popcorn causes you problems, you can try eating smaller servings to see if you can tolerate moderate amounts of fiber. If you can’t, it's best to simply avoid popcorn.
Treatment
Mild or occasional abdominal pain after eating popcorn is very common, and it might not require medical treatment, says Jay Yepuri, MD, a gastroenterologist in Bedford, Texas. Changing your eating habits may resolve your symptoms.
For mild indigestion pain, over-the-counter antacids can help, Cleveland Clinic says. For more serious conditions, such as digestive diseases, treatment might involve medications as well as dietary and lifestyle changes. In severe cases, surgery might be needed.
To prevent more symptoms, avoid foods that seem to trigger or worsen your symptoms. And be aware that anxiety and stress can worsen abdominal pain in some cases. Techniques to manage these might also play a role in treatment, according to University of Chicago Medicine.
Talk with your doctor if you suspect a medical issue may be causing your popcorn-related stomach pain.
