Are carrots low FODMAP?

Published on: 07/10/2023

If you’re following a low FODMAP diet due to digestive issues, you may be wondering whether carrots fit into your dietary plan. Carrots are widely loved for their crunchy texture, vibrant color, and numerous health benefits.

In this article, we’ll delve into the world of FODMAPs and discuss whether carrots can be enjoyed as part of a low FODMAP diet. We’ll also explore the recommended serving sizes and highlight other low FODMAP vegetables to diversify your meals.

Can you have carrots on a low FODMAP diet?

When it comes to low FODMAP diets, it’s crucial to understand the concept of FODMAPs. FODMAPs are fermentable carbohydrates that can trigger digestive symptoms in some individuals, particularly those with irritable bowel syndrome (IBS) or other gut disorders. However, not all carbohydrates are considered high in FODMAPs.

Fortunately, carrots are low FODMAP and can be included on a low FODMAP diet.

How many carrots are low FODMAP?

It’s important to note that portion size plays a significant role when following a low FODMAP diet. At the time of writing, up to 500g of carrots is considered low FODMAP. This is equivalent to approximately 5 carrots. 

Carrots are actually one of the vegetables with the lowest amount of FODMAPs. This makes them an excellent choice and a great vegetable to help bulk up meals whilst undertaking the elimination phase of the diet. 

What are the lowest FODMAP vegetables? 

Carrots are just one of several low FODMAP vegetables that can be incorporated into your diet. It is important to add a variety of vegetables to your diet, not only for a nutritionally balanced diet but also for optimal gut health.

Here are some other vegetables that are low FODMAP: 

  • Parsnip
  • Kale 
  • Endive
  • Collard greens 
  • Iceberg lettuce
  • Red coral lettuce
  • Rocket
  • Radish
  • Spinach
  • Swiss chard
  • Mung bean sprouts
  • Choy sum
  • Bitter gourd
  • Callaloo, canned in brine, drained
  • Bamboo shoots 

These vegetables are very low in FODMAPs and as such can be enjoyed freely on a low FODMAP diet. 

Final thoughts 

In conclusion, carrots are low FODMAP up to a serving size of 500g therefore they can be enjoyed on a low FODMAP diet. 

If you are feeling overwhelmed navigating a low FODMAP diet alone and would like support and guidance from a FODMAP trained dietitian, book a Free Discovery Call to find out how I could help you.


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Daniela is a dietitian passionate in helping those with gut issues. 

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