Carrots & IBS: Why They’re a Safe Low FODMAP Staple
Are Carrots Low FODMAP?
Yes, carrots are completely Low FODMAP in normal serves. They’re one of the safest and most flexible vegetables on the Low FODMAP diet, perfect for snacking, roasting, or adding crunch to salads.
Carrot FODMAP Profile
Both raw and cooked carrots are considered Low FODMAP up to at least 100 g per serve (roughly one large carrot). Tests by Monash University and FODMAP Friendly confirm they contain minimal fermentable sugars.
Nutrition Highlights
- High in beta-carotene → vitamin A for immune and eye health
- Natural sweetness adds flavour without onion or garlic
- Rich in fibre but gentle on digestion
Cooking Inspiration
Slice into sticks for a crunchy snack, roast with olive oil and Green Fusion Blend, or grate into sauces for natural sweetness. They’re also delicious glazed with maple syrup or tossed into rice bowls.
FAQs: Carrots & FODMAPs
Are purple or Dutch carrots Low FODMAP?
Yes, colour doesn’t affect FODMAP levels. All carrot varieties test Low FODMAP up to at least 100 g.
Are cooked carrots easier to digest?
Often yes. Lightly steaming or roasting breaks down fibre and makes carrots softer on sensitive stomachs.
Summary
Carrots are a true Low FODMAP hero, colourful, sweet, and versatile. Keep them in regular rotation for fibre and flavour without any gut drama.
Explore more Low FODMAP ingredients in our Low FODMAP Ingredients Guide for cooking confidence every day.
Explore More Low FODMAP Ingredients
Building your Low FODMAP kitchen? You don’t have to do it alone. Check out these other gentle-on-the-gut foods and learn how to cook with confidence:
- Bananas - the truth about ripeness and serving sizes.
- Pumpkin - hearty, sweet, and full of fibre.
- Broccoli - a green you can actually enjoy comfortably.
- Rice - a gentle grain that’s easy on digestion.
- Spinach - a leafy green packed with friendly fibre.
- Chia Seeds - a simple way to add fibre without the fallout.
- Zucchini - versatile, light, and perfect for Low FODMAP meals.
References: Monash University; FODMAP Friendly; USDA Food Data Central; GI Society Canada.