Breakfast
Carrot and Spinach Frittata
25 minEasy
Carrot
Vegetables · Root Vegetables
TLDRLast updated 3 September 2026
Carrots are low FODMAP at any serving size tested, making them one of the safest vegetables if you have IBS or follow a low FODMAP diet. A standard serving is one medium carrot, about 75 g, and larger amounts remain gut friendly. Raw or cooked, carrots are a reliable everyday choice.
Last updated 3 September 2026Serving sizes for carrot
A standard serve is one medium carrot, about 75 g. Larger portions stay low FODMAP.
1 carrotabout 75 g
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 medium carrot | 75 g | Fructans 0.03 g |
Breakdown for 1 carrot
0gFructose
0gLactose
0.03gFructans
0gGOS
0gSorbitol
0gMannitol
1 carrotabout 75 g
Is carrot low FODMAP?
Yes. Carrots contain no significant amounts of any FODMAP group, so they’re rated low FODMAP with no upper limit identified in testing. Unlike many vegetables that become high FODMAP at larger portions, carrots stay green even in generous serves. This makes them useful during the elimination phase, when your list of safe vegetables can feel short.
Carrot and IBS: what to know
Carrots are gentle on most guts, but they’re also a good source of fibre, mostly soluble fibre, which is generally the better-tolerated kind with IBS. If you’re sensitive to raw vegetables in general, you may find cooked carrots easier to digest than raw. Steaming, roasting, or adding them to soups softens the fibre without changing their FODMAP rating.
Gut-friendly ways to eat carrot
Carrots work in almost any gut-friendly meal: roasted as a side, grated raw into salads, blended into soups, or added to stir-fries. They also add natural sweetness to dishes without relying on high FODMAP ingredients like onion. If you’re building low FODMAP recipes, carrots are one of the easiest vegetables to reach for.
Recipes with carrot
Frequently asked questions
Can I eat raw carrot with IBS?
Yes. Raw carrot is low FODMAP at any tested amount. If raw vegetables in general tend to bother you, try cooked carrot instead. Cooking softens the fibre and many people find it gentler, while the FODMAP rating stays the same.
How many carrots can I eat in one meal?
There’s no FODMAP-based limit, because carrots stayed low FODMAP at every serving size tested. A standard serve is one medium carrot (about 75 g), but eating more won’t change the rating. As with any high-fibre food, very large amounts may still feel heavy for some people.
Is cooked carrot low FODMAP?
Yes. Cooking doesn’t increase FODMAP content in carrots, so roasted, steamed, or boiled carrots are all low FODMAP. Just watch added ingredients: honey glazes or onion-based seasonings can make an otherwise safe dish high FODMAP.
Are carrots OK during the FODMAP elimination phase?
Yes. Carrots are one of the safest vegetables for the elimination phase because they’re low FODMAP with no upper limit identified. They’re a good staple while your safe-food list is at its most restricted.
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