Do carrots have FODMAPs? A complete guide for a gut-friendly diet

October 4, 2025 •

3 min read

Recent research from Monash University indicates that orange and yellow carrots are virtually free of FODMAPs, making them one of the safest vegetables for those following a low FODMAP diet. This makes them an excellent choice for individuals managing conditions like Irritable Bowel Syndrome (IBS) who need to be mindful of what do carrots have FODMAPs can affect their digestion.

Quick Summary

Orange and yellow carrots are confirmed low in FODMAPs and safe in large servings. While cooking methods do not change their FODMAP status, high-FODMAP ingredients can be problematic.

Key Points

Carrots are low FODMAP: Orange and yellow carrots have been tested and confirmed to be low in FODMAPs by Monash University, making them safe for people with IBS.
Generous serving size: You can enjoy large portions of orange and yellow carrots, up to 500g per meal, without concern for triggering symptoms.
Avoid untested varieties: Purple and white carrots have not been formally tested for their FODMAP content and should be avoided during the elimination phase of the diet.
Cooking doesn't change FODMAPs: The FODMAP status of carrots is not altered by cooking methods like roasting, boiling, or juicing, but beware of high-FODMAP additives.
Excellent flavor base: Carrots provide a sweet and savory base for many dishes and can be used to replace high-FODMAP ingredients like onion and garlic.
Check processed products: When buying canned, pickled, or pre-cut carrots, always check the ingredients list for high-FODMAP additives like garlic powder or sweeteners.
Nutrient-dense and gut-friendly: Carrots are rich in Vitamin A and prebiotic fiber, which supports healthy digestion and feeds beneficial gut bacteria.

Understanding the low FODMAP diet

For individuals with digestive sensitivities, particularly those with Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO), following a low FODMAP diet can provide significant relief from symptoms like bloating, gas, and abdominal pain. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and the resulting discomfort. The low FODMAP diet is not a long-term eating plan but a temporary elimination and reintroduction process designed to identify specific triggers. Many nutritious foods contain these fermentable carbs, so understanding which foods are safe and how to prepare them is key to successfully managing symptoms.

Do carrots have FODMAPs? The definitive answer

According to Monash University, orange and yellow carrots are considered low in FODMAPs and safe in large portions up to 500g. This applies to standard orange carrots, baby carrots, and yellow carrots. However, purple and white carrots have not been tested by Monash University and are best avoided during the elimination phase.

The effect of preparation and processing

The low FODMAP status of carrots remains consistent regardless of how they are prepared (raw, roasted, boiled, or juiced). However, watch out for added high-FODMAP ingredients in processed carrot products or during cooking.

Potential high-FODMAP additives to watch for:

Garlic or onion powder
High-FODMAP sweeteners, like honey or high-fructose corn syrup
Artificial sweeteners, such as sorbitol, mannitol, or xylitol
"Natural flavors"
High-FODMAP brines in pickled or canned products

Using ingredients like garlic-infused oil can help maintain a low-FODMAP profile.

Carrots as a flavor base in low FODMAP cooking

Carrots are useful in low FODMAP cooking, providing sweetness and depth, especially as a substitute for high-FODMAP onions and garlic. A low FODMAP flavor base can be made using carrots, the green parts of scallions or leeks, and safe amounts of celery.

Nutritional benefits of including carrots

Carrots offer several health benefits.

Rich in Beta-Carotene: Converts to Vitamin A, supporting vision, immunity, and skin.
High in Fiber: Aids digestion and regularity, helpful for IBS.
Prebiotic Properties: Fiber feeds beneficial gut bacteria.
Antioxidant Power: Contains antioxidants that may reduce inflammation.

Comparison of carrot varieties and preparation

Here's a comparison of carrot varieties and preparation methods based on Monash University research.


Feature	Orange Carrots	Yellow Carrots	Purple/White Carrots
FODMAP Status	Low FODMAP (Monash tested)	Low FODMAP (Monash tested)	Untested (Avoid during elimination)
Serving Size	Up to 500g, freely enjoyed	Up to 500g, freely enjoyed	Not established
Nutritional Profile	Rich in beta-carotene, Vitamin A	Similar nutritional value	May contain different FODMAP levels
Best for Low FODMAP Diet	Excellent, versatile choice	Excellent, versatile choice	Best to avoid during elimination

Conclusion

Carrots are a safe and nutritious option on a low FODMAP diet. Monash University research confirms orange and yellow carrots are low FODMAP and can be consumed in generous amounts. By being aware of potential high-FODMAP additives, carrots can be easily incorporated into many meals, providing flavor, fiber, and essential nutrients for digestive comfort.

Learn more about low FODMAP food triggers and dietary strategies for managing digestive symptoms at the official Monash University FODMAP diet website.

Other low FODMAP vegetables

Other safe low FODMAP vegetables include aubergine, green beans, bok choy, cucumber, kale, lettuce, parsnips, potato, radish, spinach, zucchini, bell peppers, and olives.

Frequently Asked Questions

Yes, orange and yellow carrots are generally well-tolerated by people with IBS. They are low in FODMAPs and provide beneficial fiber and nutrients without triggering digestive symptoms.

No, cooking methods such as roasting, steaming, or boiling do not alter the low FODMAP content of carrots. However, any high-FODMAP ingredients added during cooking, like honey or garlic, could make the finished dish high FODMAP.

According to Monash University, orange and yellow carrots are considered low FODMAP in servings up to 500g, which is a very generous portion.

Yes, baby carrots are essentially smaller versions of regular orange carrots and have the same low FODMAP status.

Purple and white carrot varieties have not been tested by Monash University, so it is best to avoid them during the elimination phase of a low FODMAP diet to stay safe.

Yes, carrots can be combined with the green parts of scallions or chives and added to low FODMAP sauces, soups, and stir-fries to create a flavorful base without using high-FODMAP onion and garlic.

Plain carrot juice without any high-FODMAP additions is considered low FODMAP, as carrots are low in FODMAPs even in larger quantities. Always check store-bought versions for added ingredients.

Canned carrots are typically low FODMAP if packed in plain water or salt water. However, you must read the ingredients list carefully to ensure no high-FODMAP additives like garlic or onion powder are present.