How many carrots can I have on a low FODMAP diet?

October 21, 2025 •

4 min read

According to Monash University research, orange and yellow carrots are safe in generous servings of up to 500g per meal. This confirms you can be quite liberal with how many carrots can I have on a low FODMAP diet, without worrying about triggering digestive symptoms.

Quick Summary

Orange and yellow carrots are safe on a low FODMAP diet, with Monash University confirming a generous 500g per-meal serving size. Purple and white varieties should be avoided, and FODMAP stacking should be considered when combining other foods.

Key Points

Generous Serving Size: Monash University confirms orange and yellow carrots are low FODMAP in servings up to 500g per meal.
Variety Matters: Stick to orange and yellow carrots, as purple and white varieties have not been tested or may contain higher FODMAP levels.
Cooking is Safe: The FODMAP content of carrots is not affected by cooking methods like roasting, boiling, or steaming.
Check Processed Carrots: Always read labels for canned, pickled, or juiced carrots to ensure no high FODMAP ingredients like garlic or onion have been added.
Be Mindful of Stacking: While carrots are safe, consider your total FODMAP intake when combining them with other ingredients that may be borderline low FODMAP.
Nutrient-Rich Addition: Carrots are a great source of vitamins and prebiotic fiber that supports gut health without causing digestive upset.

For individuals managing IBS or other digestive sensitivities with a low FODMAP diet, identifying safe vegetables is key. The good news is that orange and yellow carrots are a reliable option with a generous serving size. According to Monash University, the leading source for low FODMAP guidance, these carrots are safe in quantities up to 500g per meal, making them a versatile addition to meals.

The Low FODMAP Qualities of Carrots

Orange and yellow carrots are naturally low in fermentable carbohydrates, the primary culprits for IBS symptoms like bloating and gas. Unlike many vegetables, they contain negligible amounts of these sugars, classifying them as a 'green-light' food well-tolerated by most people on the diet. Their nutritional profile, including beta-carotene and fiber, further supports digestive health. The soluble fiber, specifically pectin, functions as a prebiotic to support beneficial gut bacteria without causing fermentation issues common with high-FODMAP fibers. This combination makes them an excellent choice for a gut-friendly diet.

Which Carrot Varieties are Low FODMAP?

While orange and yellow carrots are safe, other varieties require caution, especially during the elimination phase. FODMAP content can vary by color, which is important when encountering rainbow carrots. Purple and white carrots, for instance, have not been tested by Monash University and are best avoided. FODMAP Friendly testing indicates that purple and white varieties may be high in FODMAPs, while yellow remain safe. Sticking to orange and yellow ensures you avoid potential triggers.

How Preparation Affects FODMAP Content

The low FODMAP status of carrots is not altered by cooking methods like roasting, steaming, or boiling. However, any added ingredients can impact the FODMAP content. For example, adding honey to roasted carrots would make the dish high FODMAP due to the honey itself. Similarly, canned and pickled carrots can be low FODMAP, but it's essential to check the ingredient list for high FODMAP additions like garlic, onion, or high-fructose corn syrup. Carrot juice is generally considered low FODMAP if no high FODMAP ingredients, such as sugar alcohols, are added. Preparing fresh, whole carrots at home gives you the most control over ingredients.

Low FODMAP Carrot Comparison Guide


Carrot Variety	Monash Status	Notes
Orange Carrots	✅ Low FODMAP	Safe in large quantities (up to 500g per meal)
Yellow Carrots	✅ Low FODMAP	Also confirmed low FODMAP and safe for liberal consumption
Purple Carrots	❌ Not Tested	Avoid during elimination phase; FODMAP Friendly testing suggests high FODMAP
White Carrots	❌ Not Tested	Avoid during elimination phase; FODMAP Friendly testing suggests high FODMAP
Baby Carrots	✅ Low FODMAP	These are simply orange carrots cut smaller, so they are safe
Canned Carrots	⚠️ Check Labels	Only safe if no high FODMAP ingredients (garlic, onion) are added

Tips for Enjoying Carrots on a Low FODMAP Diet

Given their versatility and large safe serving size, carrots can easily be incorporated into your low FODMAP meal plans:

Enjoy raw carrot sticks with a low FODMAP dip, such as one made with lactose-free yogurt and chives.
Create a flavorful soup or stew base using diced carrots, the green parts of scallions, and chives as a low FODMAP alternative to onion and garlic.
Prepare a simple roasted side dish by tossing chopped carrots with olive oil and safe herbs like thyme or rosemary.
Add julienned carrots to stir-fries along with other low FODMAP vegetables like bok choy and green beans.
Include grated carrots in low FODMAP baking recipes, ensuring all other ingredients are also compliant.

It's also important to be mindful of FODMAP stacking. While carrots themselves are very low in FODMAPs, combining multiple foods with moderate FODMAP content in a single meal could accumulate to a level that triggers symptoms. Pairing carrots with other explicitly low FODMAP ingredients is a good strategy, particularly during the strict elimination phase.

Conclusion

For those following a low FODMAP diet, orange and yellow carrots are a safe and highly versatile option, with Monash University confirming a generous per-meal serving size of up to 500g. They provide essential nutrients and fiber without triggering common IBS symptoms. To enjoy carrots safely, select orange or yellow varieties, be aware of added high FODMAP ingredients in processed products, and prepare them simply. By following these guidelines, you can confidently include carrots in your diet throughout all phases of the low FODMAP approach, maintaining flavorful and gut-friendly meals. For more in-depth information, consulting the Monash University FODMAP blog is a valuable resource.

Optional Recipes

A comforting low FODMAP carrot ginger soup can be made by blending cooked carrots with vegetable broth, fresh ginger, and a touch of coconut milk. Another option is a satisfying roasted carrot and quinoa salad, tossing roasted carrots with cooked quinoa, lemon juice, and fresh herbs.

For comprehensive details on the low FODMAP diet, the Monash University blog is an authoritative source.

Frequently Asked Questions

According to Monash University, orange and yellow carrots have no upper limit on serving size and are considered low FODMAP even in large quantities, up to 500g per meal.

Yes, cooking methods like boiling, roasting, or steaming do not affect the low FODMAP status of carrots. The only risk is from adding high FODMAP ingredients during preparation, such as honey or garlic.

Yes, baby carrots are just regular orange carrots cut into smaller pieces. They maintain the same low FODMAP status and are a safe, convenient option.

No, purple and white carrots have either not been officially tested by Monash University or have been shown by FODMAP Friendly to be high FODMAP. It's best to avoid them during the elimination phase.

Carrot juice is likely low FODMAP, as carrots themselves are low in FODMAPs even in large amounts. The key is to ensure no high FODMAP additives like sugar alcohols have been included, so always check labels.

Carrots are so low in FODMAPs that they are a safe base ingredient. However, when combining them with other foods that have a moderate FODMAP content, a process known as 'stacking' can occur, which might trigger symptoms for sensitive individuals.

Canned carrots can be low FODMAP, but you must read the ingredients carefully. Ensure no high FODMAP components, such as garlic powder or onion powder, have been added to the brine.