Low FODMAP Maple-Dijon Corn Polenta

Total time40 min

Prep time10 min

Cook time30 min

4.8

(26)

Creamy, cheesy polenta topped with a sweet-smoky maple-Dijon drizzle sounds indulgent, but every ingredient here is carefully chosen to keep things gut-friendly. The base is stone-ground cornmeal cooked low and slow until it's thick, velvety, and finished with butter and Parmesan — pure comfort in a bowl. The maple-Dijon sauce comes together in minutes with just a whisk and a small bowl, balancing tangy mustard, a touch of apple cider vinegar, and smoked paprika against the gentle sweetness of maple syrup. Maple syrup can be a tricky one, but at only 3 tablespoons spread across four servings, each portion stays well within the threshold that makes it safe for sensitive digestion. Scallion greens scattered on top add a fresh, mild bite — and yes, it's the green tops only, which is the part that plays nicely with a low-FODMAP approach. The whole dish comes together in about 30 minutes and serves four, making it an easy weeknight dinner or a satisfying side that doesn't feel like a compromise. It's the kind of recipe that proves eating for your gut doesn't have to mean giving up anything worth craving.

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Ingredients

4 servings

For the polenta

4 cups water
1 cup stone-ground cornmeal (polenta-style, coarse or medium grind)
½ tsp salt
2 tbsp butter
½ cup finely grated parmesan cheese
¼ tsp black pepper

For the maple-Dijon sauce

3 tbsp maple syrup
2 tbsp dijon mustard
1 tbsp olive oil
1 tsp apple cider vinegar
¼ tsp smoked paprika

For serving

3 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.

Instructions

1
Bring 4 cups of water to a boil in a medium saucepan over high heat. Add the salt, then reduce the heat to medium-low.
2
Slowly pour the cornmeal into the simmering water in a thin, steady stream, whisking constantly to prevent lumps from forming.

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