🥬 Carrots
Carrots are one of the most versatile and gut-friendly vegetables available to those following a Low FODMAP diet. These vibrant orange root vegetables are naturally low in FODMAPs and can be enjoyed in generous portions without triggering digestive symptoms. Rich in beta-carotene, fiber, and essential nutrients, carrots provide both nutritional value and culinary flexibility. From a FODMAP perspective, carrots are considered safe across all forms—whether raw, cooked, baby carrots, or shredded. According to Monash University testing, carrots contain minimal amounts of fructans, GOS, and other fermentable carbohydrates that typically cause issues for IBS sufferers. This makes them an excellent foundation ingredient for Low FODMAP cooking, offering natural sweetness and satisfying crunch without the worry. Nutritionally, carrots shine as a source of vitamin A (through beta-carotene conversion), providing over 200% of the daily value in just one medium carrot. They also contain vitamin K1, potassium, and antioxidants that support overall health. The soluble fiber in carrots can help promote healthy gut bacteria without the fermentation issues associated with high FODMAP foods. Cooking carrots actually increases the bioavailability of beta-carotene, making roasted or steamed carrots particularly nutritious. In the kitchen, carrots adapt beautifully to various cooking methods. Raw carrot sticks make perfect vehicles for Low FODMAP dips, while roasted carrots develop a caramelized sweetness that enhances salads and grain bowls. Grated carrots add moisture to baked goods and texture to slaws. Their natural sweetness means they pair well with both savory herbs like thyme and rosemary, and warming spices like ginger and cumin—all Low FODMAP friendly options. For meal prep enthusiasts, carrots store exceptionally well. Keep whole carrots in the refrigerator crisper for up to three weeks, or prep carrot sticks in water-filled containers for grab-and-go snacks. Baby carrots offer convenience but are simply regular carrots cut and peeled into smaller pieces. Whether you're building a Low FODMAP stir-fry, soup, or simply need a reliable snacking vegetable, carrots deliver consistent results without digestive compromise.
Bezpieczna porcja
1 medium carrot (61g) or approximately 3/4 cup chopped carrots per serving
🔬 Nota naukowa
Monash University has tested carrots extensively and confirmed they are Low FODMAP in typical serving sizes. Carrots contain negligible amounts of fructans, GOS, fructose, and polyols across all tested portions. Both raw and cooked carrots maintain their Low FODMAP status, with no significant FODMAP load detected even in larger servings up to 75g. This makes carrots one of the safest vegetable choices during the elimination phase and beyond. The small amount of fiber present is primarily insoluble, which is generally well-tolerated and doesn't contribute to FODMAP-related fermentation in the gut.