Seeing what look like whole corn kernels after a meal is not a sign that something is wrong with your digestion. Cleveland Clinic says your body does break down the fleshy inside of the kernel, which holds the nutrients, vitamins and fiber.

What passes through is the waxy, tough outer shell, which is made of cellulose. Your body cannot digest these fibrous shells, Cleveland Clinic explains. They ferment in your intestines, which is why a big helping of corn can leave you feeling gassy.

The rest of the kernel earns its keep. Cleveland Clinic says corn is high in insoluble fiber, which bulks up stool and helps prevent constipation. A half cup of corn, about one medium ear, has approximately 2 grams of fiber. Corn fiber also acts as a prebiotic that feeds healthy bacteria in your gut, according to registered dietitian Elyse Homan of Cleveland Clinic. As those bacteria work, they turn corn into short-chain fatty acids, which the clinic says may lower your risk of colorectal cancer.

Corn's low-sugar, high-fiber, complex-carb profile places it low on the glycemic index, so it does not cause a sudden spike in blood sugar, the clinic says. A medium ear has 4 grams of natural sugar, less than a third of the sugar in a Red Delicious apple.

Cleveland Clinic says fresh, frozen or canned corn can all be part of a healthy diet. Its advice is to go easy on butter and salt and try olive oil, lime juice or salsa instead, and to avoid products made with corn syrup.