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Are Carrots FODMAP Friendly? The Carrot Side You’ll Love

December 6, 2022 (Last Updated: December 19, 2022)
carrots fodmap

Are carrots FODMAP friendly? Not only are carrots FODMAP friendly, they have ZERO FODMAPs. That means you can throw out carrots low FODMAP serving size and eat them freely. 

I remember jumping with joy when I read some ingredients on the low FODMAP food list had zero (or contained trace amounts) of FODMAPs. It took a while but I came up with a few creative ways to cook these ‘no FODMAP’ vegetables. 

In this post, we’ll go over some carrots FODMAP information (not a lot) and how to make an easy but show stopping carrot side dish:

How To Make Low FODMAP Carrot Dish

Move aside sauteed or maple glazed low FODMAP carrot recipes, there’s a new star in town and it’s this elegant low FODMAP carrot side dish. This dish starts off by infusing garlic oil with sage leaves:

Add all the carrots to the pot and brown them for 10 minutes:

After that, the carrots soften in vegetable stock and sage leaves. Simmer them for 15 minutes or until there is no vegetable stock left in the pot.

The final step is simply add in some plant milk and whiz everything up in a blender, food processor or with a hand blender.

carrots fodmap

Serve up this low FODMAP carrot dish to anyone on a low FODMAP diet or not and I guarantee there will be smiles all around. This has got to be one of my favorite low FODMAP sides, especially for Christmas:

Low FODMAP Christmas Menu

Since we’ve ruled out carrots as FODMAP friendly, let’s jump into some frequently asked questions about this FODMAP free vegetable.

Are Carrots FODMAP Friendly: FAQ

This section will cover some questions about carrots FODMAP. All information provided below is based on Monash University’s FODMAP App.

Are raw carrots low FODMAP?

Yes, raw carrots (peeled or unpeeled) have no FODMAPs. The FODMAP app recommends 1 serve which is 1 medium carrot or 75 grams. Carrots are low FODMAP up to 500 grams and up. For ingredients like this, the app mostly recommends the nutritional guidelines. 

Are cooked carrots low FODMAP?

Yes, cooked carrots are low FODMAP as long as the carrots are cooked with other low FODMAP ingredients.

Are carrots IBS friendly?

We’ve all heard the myth that carrots give you super vision but carrots are more than IBS friendly. They have plenty of benefits, vitamins and minerals. They contain lots of soluble fibre that help with digestion.

How many carrots are low FODMAP?

You can eat large amounts of carrots without worrying about IBS symptoms. Carrots have little to no FODMAPs but Monash University recommends eating 75 grams or 1 medium carrot per serving. Individuals with IBS should tolerate carrots in large amounts without triggering symptoms.

Is carrot juice FODMAP friendly?

Pure carrot juice should be low FODMAP as carrots contain little to no FODMAPs. The FODMAP app has tested a mixed vegetable blend listed as, “tomato, carrot, celery, beetroot,” juice to be low FODMAP at 1 glass or 200ml per meal.

Are celery and carrots low FODMAP?

Carrots are have little to no FODMAPs but the same can’t be said for celery. Celery has a low FODMAP serve of 10 grams or 0.3 ounces. medium stalk or 15 grams contains moderate amounts of mannitol and larger servings like 2 medium stalks or 75 grams serve contain high amounts of FODMAPs.

Other No Worry Low FODMAP Vegetables

Wondering which vegetables are low FODMAP? Anyone on the low FODMAP diet quickly learns that portion sizes are pretty important to having symptom control. But sometimes you just wanna eat without worrying about that.

Let’s have a look at other low FODMAP vegetables that you can eat freely or in large serving sizes:

  • Potatoes: Red, white, peeled or unpeeled, potatoes can be enjoyed freely. Sweet potatoes are the exception with a low FODMAP serve of 75 grams or ½ cup.
  • Bean sprouts: Only trace amounts were detected.
  • Chives: FODMAP free
  • Choy sum: These leafy greens are FODMAP free (Not to be confused with bok choy).
  • Collard greens: Only trace amounts were detected.
  • Cucumber: FODMAP free unless it’s Lebanese or continental cucumber. Both of these have a low FODMAP serve of 75 grams or ½ cup. Larger serves contain high amounts of fructose.
  • Endive leaves: FODMAP free.
  • Lettuce (iceberg, red coral, rocket/arugula): Only trace amounts were detected in the lettuces listed above. Romaine and butter lettuce have a low FODMAP serving of 2 cups. Butter lettuce contains moderate amounts of fructose at 5 cups or 180 grams.
  • Kale: Only trace amounts were detected.
  • Parsnip: FODMAP free.
  • Japanese Pumpkin (Kabocha Squash): FODMAP free.
  • Olives: Black or green, olives contain trace amounts of FODMAPs.

That’s everything about carrots FODMAP from me, folks. Do you like carrots? What other vegetables on the low FODMAP diet have you come to love (or at least live with)?

This low FODMAP carrot side dish has got to be one of my favorite low FODMAP Christmas sides. Looking for more low FODMAP vegetable dishes?

Low FODMAP Scalloped Potatoes

2 Low FODMAP Potato Salads

2 Loaded Low FODMAP Baked Potato Skins

Roast Pumpkin Main

Low FODMAP Carrot & Sage Puree

By Yummyble Serves: 6
Prep Time: 10 minutes Cooking Time: 25 minutes Total Time: 35 minutes

Say goodbye to maple glazed carrots because this low FODMAP carrot and sage side is a show stopper.


  • 8 large carrots (35 oz or 900g)
  • 500ml or 2 cups vegetable stock
  • 1 tbs garlic oil
  • 10 sage leaves
  • 100ml or 1/4 cup plant milk
  • Salt to taste



Wash and peel carrots.


Cut the carrots into half and then quarters.


Heat a large cast iron pot or dutch oven on medium high heat.


Add the olive oil and cook the sage leaves for 30 seconds.


Remove the sage leaves from the pot and add the carrots.


Saute the carrots for 10 minutes or until golden brown.


After 10 minutes, add the vegetable stock and sage leaves. Leave this to simmer for 15 minutes.


The stock should have completely evaporated. Turn off the heat and add in the plant milk.


Let the carrots cool and use a blender or food processor to blend into a smooth paste.


Season with salt and enjoy!

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