ARE CARROTS LOW FODMAP?

You may be wondering, are carrots low FODMAP? The answer is yes for orange carrots, but the FODMAP content varies between carrot varieties. 

Carrots are a versatile vegetable used for salads, juices and even cakes. This article will explain how to incorporate carrots within a low FODMAP diet.

We will also be discussing if cooking, pickling, or juicing alters the FODMAP content of these vegetables and the FODMAP content of different carrot varieties. 

ARE CARROTS LOW FODMAP?

Carrots contain no FODMAPs and therefore you can enjoy them on the low FODMAP diet (1). 

There are some suggestions on how carrots can be enjoyed to follow. 

WAYS TO INCORPORATE CARROTS INTO A LOW FODMAP DIET

Carrots can be enjoyed as a snack, meal accompaniment or even in the form of a carrot cake. 

Carrots can be a delicious snack when paired with low FODMAP dips. For some dipping suggestions, see our post on Is Hummus Low FODMAP?

Remember, when baking with carrots to use low FODMAP flour and low FODMAP milk for example when making carrot cake to ensure the final product is low FODMAP. 

If you are unsure which milks are low FODMAP, check our post: Does Low FODMAP Milk Exist?.

WHAT IS THE FODMAP CONTENT OF COOKED CARROTS 

Cooking carrots, for example, by roasting or boiling them does not change their FODMAP content, which is already low. 

This is true unless high FODMAP ingredients, such as honey, are used when cooking carrots.

For example, in honey roasted carrots the FODMAP content of the carrots remains the same but the addition of honey makes the overall dish high in FODMAPs as honey is a high FODMAP ingredient. 

If you would like more information on honey, please see our previous post: Honey – Is It Low FODMAP?

Interestingly, Monash recognizes that high temperatures could potentially lower the FODMAP content of foods but more research is required to confirm this, so it is something to look out for, particularly regarding higher FODMAP foods (2). 

However, the most reliable approach is to use low FODMAP ingredients (2).

PICKLED CARROTS

Pickled carrots may be low FODMAP depending on what other ingredients are used during the pickling process. 

Many traditional pickling ingredients are low FODMAP such as vinegar and salt. 

However, flavourings such as garlic or onion are often used for pickling, and given that these are known high FODMAP ingredients, this would be unsuitable for the low FODMAP diet (1). 

Therefore, it is important to always check the label for high FODMAP ingredients. 

You can enjoy pickled carrots without the stress of looking at various ingredients lists by making them yourself.

Feel free to check out the recipe for low FODMAP pickled vegetables at the end of this article.

CANNED CARROTS 

Canned fresh carrots are low in FODMAPs. However, it is important to avoid canned carrots which have high FODMAP ingredients added to them, such as garlic. 

It is important to always check the ingredients.

JUICED CARROTS

The FODMAP content of juiced carrots has not been tested.

As mentioned earlier, the FODMAP content of carrots is low even in large servings. Therefore, as long as no high FODMAP ingredients are added, it is expected that carrot juice would also be low in FODMAPs. 

It is important to look out for high FODMAP ingredients that may be added, such as sugar alcohols. These end in ‘-ol’ and include: 

• Sorbitol 
• Mannitol 
• Maltitol
• Xylitol. 

For more information on sweeteners, check out our post: Which Sweeteners Are Low FODMAP? Dietitian Advice For IBS.

RAINBOW CARROTS

Rainbow carrots are a mixture of colourful carrot varieties. Unfortunately, Monash University have only tested orange carrots. However, FODMAP Friendly have tested different carrot varieties (2). 

While traditional orange carrots are suitable for the low FODMAP diet, unfortunately not all carrots are.

The FODMAP content of different carrot varieties (2);

• Orange – low FODMAP
• Yellow – low FODMAP
• Purple – high FODMAP
• White – high FODMAP

BENEFITS OF INCLUDING CARROTS INTO YOUR DIET

Half a medium-sized carrot or 3 heaped tablespoons (80g) contributes to the recommended 5-a-day in the United Kingdom (3).

Carrots contain vitamins, fibre, and other beneficial compounds. 

Carrots are a source of beta-carotene which your body can convert into Vitamin A (4). Vitamin A is essential for eye health, healthy skin, and a strong immune system. 

Carrots contain just over 2g of fibre in an 80g portion (5). Fibre is important for gut health as it helps to bulk up your stool and improve the time it takes to pass through your gut. 

The by-products of fibre breakdown by gut bacteria has a positive affect on your gut microbiota and immune system (6).

Dietary fibre can also help reduce the risk of colon cancer, heart disease and type 2 diabetes (7). 

Carrots contain phytochemicals, some of which are antioxidants, that may help to reduce an individual’s risk of cancer and cardiovascular diseases (8). 

These compounds have been shown to decrease cholesterol and lipid levels as well as having anti-inflammatory and anti-tumour properties.

LOW FODMAP CARROT RECIPES

Here are come delicious recipes that you can try:

1. Low FODMAP Quick Pickled Vegetables
2. Carrot Cake Porridge 
3. Maple & Orange Glazed Baby Carrots
4. Carrot Cake with Walnuts & Linseeds
5. Low FODMAP Carrot, Coconut and Ginger Soup
6. Roasted Carrots
7. Low FODMAP Carrot Fritters
8. Maple Dijon Carrots

Summary 

Carrots are nutritious and can be enjoyed as part of the low FODMAP diet, regardless of if they are cooked, pickled, canned, or juiced. 

Despite this, it is important to ensure no high FODMAP ingredients are used in these processes. 

Always read ingredient lists if getting shop bought carrot products.

However, if you would rather cook or bake from scratch, be sure to try some of the low FODMAP recipes above, from carrot soup to carrot cake. 

The FODMAP content does vary by variety, but Monash University has only tested orange carrots. 

However, we know from FODMAP Friendly that yellow carrots are also low FODMAP, unlike purple and white carrots. Therefore, it is better to avoid the latter two on the low FODMAP diet. 

Article written by Manisha Kaur (Student Dietitian), reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert