Are Carrots Low FODMAP? Raw, Cooked & Carrot Juice Guide
Carrots are low FODMAP and safe for IBS. Learn about raw, cooked, baby carrots, and carrot juice on the low-FODMAP diet, plus serving sizes and cooking tips.
Yes, carrots are low FODMAP. Carrots are one of the safest and most versatile vegetables on the low-FODMAP diet. Whether raw, cooked, roasted, or steamed, carrots are confirmed low in all FODMAP groups at standard serving sizes. They are an excellent source of beta-carotene, fiber, and vitamin K, and they work in everything from soups and stir-fries to snacks and baked goods. If you are looking for vegetables you can eat confidently on a low-FODMAP diet, carrots should be at the top of your list.
Carrots are one of those reassuring foods that make the low-FODMAP diet feel less restrictive. They are affordable, widely available, keep well in the refrigerator, and can be prepared in dozens of ways.
Why Are Carrots Low in FODMAPs?
Carrots are low in FODMAPs because they contain only small amounts of the fermentable carbohydrates that cause problems for people with IBS. Specifically, carrots are low in fructose, fructans, GOS (galacto-oligosaccharides), lactose (which is only found in dairy), and polyols (sorbitol and mannitol).
The sugars in carrots are primarily sucrose and glucose, with relatively balanced fructose-to-glucose ratios. This balance is important because excess fructose — fructose that exceeds glucose — is what makes a food high in the fructose FODMAP category. Carrots do not have this imbalance.
Carrots also contain moderate fiber, mostly in the form of cellulose and pectin. While fiber can cause some gas in large amounts, it is not classified as a FODMAP and is generally beneficial for gut health.
FODMAP Breakdown: Carrots
| Form | Serving Size | FODMAP Level | Notes |
|---|---|---|---|
| Raw carrot | 1 medium (75g) | Low | Safe for snacking and salads |
| Cooked/steamed carrot | 75g | Low | Softening does not increase FODMAPs |
| Roasted carrot | 75g | Low | Caramelization does not affect FODMAPs |
| Baby carrots | 8-10 pieces (75g) | Low | Same as regular carrots |
| Carrot juice | 100ml (small glass) | Low | Larger glasses may concentrate sugars |
| Carrot juice | 250ml (large glass) | Moderate | Multiple carrots concentrated |
| Shredded/grated carrot | 75g | Low | Great for salads and baking |
What About Raw Versus Cooked Carrots?
Both raw and cooked carrots are low FODMAP. Cooking does not increase or decrease the FODMAP content of carrots in any meaningful way. However, there are practical differences worth noting.
Raw carrots are crunchy, refreshing, and make excellent snacks. Baby carrots with a low-FODMAP dip (like a small portion of peanut butter or a FODMAP-friendly hummus alternative) are a convenient grab-and-go option. Raw carrots do require more chewing and digestive effort, which means they take longer to break down in the gut.
Cooked carrots are softer and may be easier to digest for people whose IBS symptoms include discomfort after eating raw vegetables. Steaming, roasting, boiling, and sauteing are all fine. Roasted carrots develop a natural sweetness through caramelization that makes them particularly appealing when you are trying to make low-FODMAP meals more satisfying.
If you find that raw vegetables in general tend to bother you, this is likely a texture and fiber issue rather than a FODMAP issue. Cooking vegetables breaks down cell walls and makes them easier for the gut to process.
Is Carrot Juice Low FODMAP?
This is where carrots require a bit more caution. A small glass of carrot juice (about 100ml) is generally considered low FODMAP. However, a large glass (250ml or more) concentrates the natural sugars from several carrots into a single serving and removes the fiber that would normally slow absorption.
Juicing effectively changes the serving dynamics. One glass of carrot juice might represent three or four whole carrots’ worth of sugar without the corresponding fiber. While carrots individually have balanced sugar ratios, this concentration effect means that very large servings of carrot juice could potentially reach moderate FODMAP levels.
If you enjoy carrot juice, stick to small servings and consider diluting it with water. Blending whole carrots into a smoothie (which retains the fiber) is generally a better option than extracting juice.
How to Use Carrots in Low-FODMAP Cooking
Carrots are incredibly versatile in a low-FODMAP kitchen. Here are some practical ways to use them.
As a flavor base: When you cannot use onion freely, carrots become even more valuable as a base for soups and stews. Saute diced carrots with celery, the green tops of spring onions, and a little ginger for a FODMAP-friendly mirepoix.
Roasted: Toss carrot sticks with olive oil (or garlic-infused oil for extra flavor), salt, pepper, and cumin. Roast at 200C/400F for 25-30 minutes. They pair beautifully with roasted bell peppers and quinoa.
In soups: Carrot and ginger soup is a classic low-FODMAP option. Simmer carrots with ginger, vegetable stock (check for onion and garlic), and a pinch of cumin, then blend until smooth.
In baking: Grated carrots add moisture and natural sweetness to muffins and cakes. Carrot cake can be made low FODMAP by using gluten-free flour and checking that spices are garlic-free.
As snacks: Baby carrots are one of the easiest low-FODMAP snacks. Keep them in the fridge for when you need something quick.
Carrots Compared to Other Root Vegetables
Not all root vegetables share carrots’ favorable FODMAP status. Here is how they compare.
Regular potatoes are low FODMAP — another reliable staple. Sweet potatoes are low FODMAP at half a cup but become moderate at larger servings. Beets (beetroot) are low FODMAP at about 20g (two slices) but become moderate at larger serves due to fructans and GOS. Parsnips are low FODMAP at 75g. Turnips are low FODMAP in moderate portions.
Carrots stand out because they have a generous safe serving size and are consistently low across all FODMAP groups. This makes them one of the most worry-free vegetables available.
Nutritional Benefits of Carrots
Beyond being FODMAP-safe, carrots are nutritionally valuable.
- Beta-carotene: Carrots are one of the richest sources of beta-carotene, which the body converts to vitamin A. This supports eye health, immune function, and skin health.
- Fiber: A medium carrot provides about 2g of fiber, contributing to the 25-30g daily target that supports healthy bowel function.
- Vitamin K1: Important for blood clotting and bone health.
- Potassium: Supports heart and muscle function.
- Antioxidants: Carrots contain various antioxidant compounds including lutein and polyacetylenes.
Cooking carrots actually increases the bioavailability of beta-carotene by breaking down cell walls. So while raw carrots are nutritious, cooked carrots may deliver more of this key nutrient.
Reintroduction and Personalization
Because carrots are already low FODMAP, they do not need to be eliminated or formally reintroduced during the FODMAP protocol. You can eat carrots throughout all three phases — elimination, reintroduction, and personalization.
Carrots are actually a useful “anchor” food during reintroduction. When you are testing a potentially triggering food, pairing it with known safe foods like carrots and rice helps you isolate whether symptoms are coming from the test food rather than from something else on the plate.
Tracking your meals and symptoms with FODMAPSnap can help you confirm that carrots remain comfortable for you and identify which other foods pair well with them in your personal diet.
Key Takeaways
- Carrots are low FODMAP at a standard serving of 75g (one medium carrot)
- Raw, cooked, roasted, and baby carrots are all safe
- Carrot juice is fine in small amounts but larger servings may concentrate sugars
- Carrots are an excellent base for low-FODMAP soups and stews when garlic and onion are restricted
- They provide valuable beta-carotene, fiber, and vitamins
- No reintroduction is needed — enjoy carrots throughout all phases of the diet
Related Reading
- Is Ginger Low FODMAP? — Ginger and carrot make a classic low-FODMAP soup
- Is Spinach Low FODMAP? — Another safe green vegetable for your FODMAP toolkit
- Are Peppers Low FODMAP? — Combine with carrots for colorful roasted vegetables
- Is Rice Low FODMAP? — A reliable grain to pair with carrot-based dishes
This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.
Track Your Personal FODMAP Triggers
Everyone's gut is different. FODMAPSnap uses AI to analyze your meals for FODMAP content and learns your unique sensitivities over time — so you can eat with confidence.
Frequently Asked Questions
How many carrots can I eat on a low-FODMAP diet?
One medium carrot (about 75g) is confirmed low FODMAP by Monash University. You can eat this amount freely at each sitting. Larger portions have not been tested to show a high FODMAP threshold, making carrots one of the more generous low-FODMAP vegetables. However, as with any food, extreme quantities may cause digestive discomfort simply due to fiber content.
Is carrot juice low FODMAP?
Carrot juice becomes more concentrated when juiced, and large glasses may accumulate enough polyols or fructose to become moderate FODMAP. A small glass (about 100ml) is generally considered safe, but larger servings should be approached with caution. Juicing removes fiber, which changes how quickly sugars are absorbed, and concentrates the natural sugars from multiple carrots into a single serving.
Are baby carrots low FODMAP?
Yes, baby carrots are low FODMAP. Baby carrots are simply regular carrots that have been cut and peeled into smaller pieces. Their FODMAP content per gram is identical to regular carrots. A standard snack serving of about 8-10 baby carrots (roughly 75g) is safe on the low-FODMAP diet.
Can carrots cause bloating even though they are low FODMAP?
In rare cases, people may experience mild bloating from carrots due to their fiber content rather than FODMAPs. Raw carrots in particular require more digestive effort. If you notice discomfort, try switching to cooked carrots, which are softer and easier to digest. True carrot intolerance unrelated to FODMAPs is uncommon but possible.