Can Carrots Help an Upset Stomach?

January 10, 2026 •

4 min read

According to a study on animal models, cooked carrots may enhance antiulcer properties and aid in ulcer healing. However, the effect of carrots on an upset stomach largely depends on how they are prepared and the cause of the discomfort. While raw carrots can be challenging for some to digest, cooked carrots are often recommended for their gentle, soothing properties.

Quick Summary

Cooked carrots can be beneficial for an upset stomach due to their high soluble fiber and nutrient content. Proper preparation, such as boiling or steaming, breaks down fibrous cell walls, making them easier to digest. Raw carrots, conversely, can be difficult for a sensitive gut to process and may exacerbate symptoms for some individuals.

Key Points

Cooked is better than raw: Cooking carrots breaks down their tough insoluble fiber, making them significantly easier to digest for an upset stomach.
Soothes the gut: The pectin in well-cooked carrots forms a protective gel-like coating that can calm irritated intestinal walls.
Helps with diarrhea: Soluble fiber in cooked carrots helps absorb excess fluid, which can firm up loose stools.
Avoid raw carrots for stomach issues: Raw carrots can cause bloating, gas, and cramping due to their high, hard-to-digest fiber content.
Carrot soup is a good remedy: A simple, bland carrot soup made from slow-cooked and puréed carrots can be very gentle and soothing for a sensitive digestive system.
Nutrient rich: Carrots contain beneficial vitamins, minerals, and antioxidants that can help replenish the body during periods of illness.
Be cautious with intolerance: In rare cases, individuals may have a specific carrot intolerance or allergy that causes digestive upset, so monitor your body's reaction.

Cooked Carrots: A Soothing Remedy for Digestive Upset

For those experiencing digestive distress, such as diarrhea, cooked carrots can be a gentle and effective dietary addition. This is largely due to their high pectin content, a form of soluble fiber. When carrots are cooked for an extended period, the pectin and other beneficial substances are released, forming a protective, gel-like coating in the digestive tract. This coating can help to soothe irritated intestinal walls, bind toxins, and absorb excess fluid, which helps to firm up loose stools. This approach is not new; a remedy known as "Moro's carrot soup," developed by pediatrician Ernst Moro in 1908, famously used long-stewed carrots to treat severe diarrhea in children with great success.

How cooked carrots aid digestion

Soothing action: The pectin in cooked carrots provides a gentle, calming effect on the gut lining.
Firming stools: Soluble fiber helps to absorb water in the intestines, which can reduce the severity of diarrhea.
Prebiotic benefits: The fermentable fiber in carrots nourishes beneficial gut bacteria, promoting a healthier gut microbiome.
Nutrient replenishment: An upset stomach can lead to a loss of fluids and nutrients. Cooked carrots are a good source of potassium and other minerals that help replenish the body.

The Potential Pitfalls of Raw Carrots

While carrots are celebrated for their health benefits, the uncooked version can be problematic for a sensitive or upset stomach. Raw carrots are a significant source of insoluble fiber, which, while normally beneficial for regularity, can be tough for a compromised digestive system to process.

Why raw carrots can cause issues

Difficult to digest: The high insoluble fiber (cellulose) in raw carrots remains largely intact through the digestive tract, potentially causing gas, bloating, and cramping, especially in large amounts.
FODMAP sensitivity: While generally considered low in FODMAPs, some individuals with irritable bowel syndrome (IBS) may find that the volume of raw vegetables can still trigger symptoms.
Intolerance or allergy: In rare cases, individuals may have a specific intolerance or allergy to carrots that is triggered by the proteins, leading to digestive upset, headaches, or skin reactions.

Preparation is key for sensitive stomachs

For those with digestive sensitivities, cooking is the recommended preparation method. This process breaks down the tough cell walls, making the fiber easier to tolerate. Steamed, boiled, or puréed carrots are all excellent options for an upset stomach.

Comparison of Raw vs. Cooked Carrots for an Upset Stomach


Feature	Raw Carrots	Cooked Carrots
Digestion	More difficult due to high insoluble fiber; can cause bloating and gas.	Easier to digest as cooking softens fiber and breaks down cell walls.
Fiber Type	Primarily insoluble fiber.	Soluble fiber (pectin) becomes more prominent and effective.
Best For	General digestive health and constipation relief when consumed gradually.	Soothing diarrhea and other acute digestive upsets; gentle on the gut.
Nutrients	Good source of fiber and vitamins, but absorption can be lower.	Some nutrients may be reduced by boiling, but bioavailability of certain compounds like beta-carotene increases.
Risk of Irritation	Higher risk for those with sensitive stomachs, IBS, or existing ulcers.	Low risk; widely recommended as a bland, gentle food.

A Simple and Soothing Carrot Soup Recipe

To make a gentle, stomach-friendly carrot soup, follow these steps:

Ingredients:

500g carrots, peeled and chopped
1 liter water or low-sodium vegetable broth
A pinch of salt (optional)

Instructions:

Combine the chopped carrots and water or broth in a large pot.
Bring to a boil, then reduce the heat to a simmer.
Cover and cook for at least 90 minutes, ideally 2 hours, until the carrots are very soft.
Using an immersion blender, or by transferring the mixture to a standard blender, purée the soup until smooth.
Season with a small amount of salt if desired. Serve warm.

Conclusion: Carrots can help, but preparation is key

Carrots can indeed be a helpful food for an upset stomach, but the key to their effectiveness lies in how they are prepared. While raw carrots, particularly in large quantities, can be tough to digest and potentially worsen symptoms for sensitive individuals, cooked carrots are a different story. When boiled or steamed until soft, their high soluble fiber (pectin) content becomes a potent, soothing agent for the digestive tract, especially beneficial for firming up stools and alleviating diarrhea. For the most gentle approach, a simple, puréed carrot soup is an excellent option. As with any dietary change for health issues, it is always wise to listen to your body and consult with a healthcare professional if symptoms persist.

For more information on digestive health, a great resource can be found via the National Institutes of Health [https://pmc.ncbi.nlm.nih.gov/articles/PMC7696376/].

Frequently Asked Questions

No, raw carrots are generally not recommended for an upset stomach. They contain tough insoluble fiber that is hard to digest and can potentially worsen symptoms like gas, bloating, and cramping.

Yes, cooked carrots can help with diarrhea. When cooked, their high soluble fiber (pectin) content helps to absorb excess fluid and firm up stools.

Yes, carrots are considered low in FODMAPs and are generally well-tolerated by people with IBS. However, some individuals with sensitivities may find cooked carrots easier to digest than raw ones.

Moro's carrot soup is a traditional remedy for diarrhea, involving carrots that are stewed for a long time. The process creates beneficial oligosaccharides and pectin that help soothe the intestines and block harmful bacteria.

Plain carrot juice can be easier to digest for some people and can help with hydration and nutrient intake. However, it lacks the soothing fiber found in puréed, cooked carrots, so choose based on the severity of your symptoms.

While uncommon, some individuals may have an intolerance to carrots, which is often related to their difficulty digesting certain proteins or fiber. Symptoms can include abdominal pain, bloating, or skin reactions.

The best way to prepare carrots for a sensitive stomach is by cooking them until very soft. Boiling, steaming, or making a puréed soup are excellent options that break down the fiber and make them gentle on the digestive system.