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Are carrots low FODMAP?

Sometimes it’s hard to know which fruits and vegetables are low FODMAP when you first start on the diet. So today we’re asking the question: are carrots low FODMAP?

A side on view of a gluten free carrot cake. The cake is a layer cake, topped with naked cream cheese icing. The sides of the cake are decorated with olive branches. The cake sits atop a white speckled ceramic plate on a white linen backdrop

Are carrots low FODMAP?

Yes, carrots are low FODMAP. As of May 2024, Monash lists carrots as low FODMAP in servings of up to 500g carrot per person. This makes carrots an excellent vegetable to include in your diet.

I use carrots a lot in my low FODMAP cooking. Traditionally, they are used in a soffrito or mirepoux, which is a flavour base of onion, celery and carrot. Obviously the former two ingredients are off limits on a FODMAP diet, but carrot remains! Combined with spring onion greens, carrots provide flavour, a little sweetness and bulk to a low FODMAP dish.

An aerial macro image of heirloom, multicoloured carrots covered in oil and dukkah, lined up on a baking tray, their greens to the left

Low FODMAP recipes that use carrots

Carrots can be used in all sorts of low FODMAP dishes. They can be the star of the show or disguised in a sauce, providing bulk that is missing without onions. They are such a great vegetable to use in low FODMAP cooking, so let’s get into some recipes!

Low FODMAP kind of daal

This daal uses a wealth of extra vegetables to bulk out the red lentils to an appropriate FODMAP serving. I wanted to ensure the daal could be eaten by the bowl, instead of small serves with lots of rice.

Low FODMAP daal
A vegetable packed low FODMAP daal that is the perfect winter warmer
Check out this recipe
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop

Dukkah roasted carrot salad with herbed tahini sauce and zucchini hummus

This beautiful carrot side dish is an easy and delicious way to make the most of Dutch baby carrots. It also works really well with my low FODMAP tofu hummus, for a more protein packed base.

Dukkah roasted carrots with herbed tahini sauce and zucchini hummus
A delicious and beautiful side dish that makes carrots the star
Check out this recipe
An aerial view of a plate of honey roasted carrots atop a FODMAP friendly tofu hummus. The hummus is dotted with smoky roasted chickpeas, green tahini sauce, chopped almonds and rose petals. The dish is surrounded by a sea of bright red chilli oil. It sits atop a white ceramic plate on a white marble table.
An aerial view of a dukkah and honey roasted carrot salad sitting on a bed of hummus and topped with a green tahini sauce. The main salad sits on a white ceramic plate on a white marble table, and a second small plate of hummus sits to the top left of the image.

Gluten free carrot cake

This carrot cake is a gluten free and xanthan gum free number that is finished with a lactose free cream cheese icing. If you’re into wholegrain (starchy flour free) recipes, there’s a wholegrain carrot cake in my cookbook, Intolerance Friendly Kitchen.

Gluten free carrot cake
A delicious gluten free carrot cake with a lactose free cream cheese icing
Check out this recipe
A side on view of a gluten free carrot cake. The cake is a layer cake, topped with naked cream cheese icing. The sides of the cake are decorated with olive branches, and a lit sparkler stands in the middle of the cake. The cake sits on a wooden cake stand on a white linen backdrop
A side on view of a gluten free carrot cake on a wooden stand against a dark backdrop. A person stands behind the cake and sprinkles icing down onto the cake. The cake is covered in lactose free cream cheese icing and decorated with olive branches

Low FODMAP vegan bolognese

This low FODMAP bolognese is one of my all time favourite recipes. It’s rich and delicious and undetectably vegan, all without onion and garlic!

Low FODMAP vegan bolognese
An easy and delicious vegan bolognese that uses tofu to keep the FODMAP content down
Check out this recipe
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop

Easy vegan carrot lox

This easy vegan carrot lox is an accompanying recipe to my gluten free bagels. There’s a vegan version of that bagel recipe, too, for an all vegan, gluten free and low FODMAP bagel experience. Bonus points for adding the low FODMAP everything bagel season and lactose free cream cheese.

an aerial view of a gluten free bagel half topped with FODMAP friendly 'pickled onion, easy carrot lox, capers and whipped mascarpone. The bagel sits atop a white ceramic plate bathed in sunlight.

Carrot soup with Thai inspired flavours

This carrot soup contains both the original version of the recipe (not FODMAP friendly) and the low FODMAP version. It’s creamy, rich and delicious.

Thai inspired carrot soup
A delicious, creamy and easy carrot soup that is packed full of flavour
Check out this recipe
A close up aerial photo of a bowl of vegan Thai carrot soup with crunchy tempeh bits, cream, herbs and chopped chilli.
A close up aerial photo of a bowl of vegan Thai carrot soup with crunchy tempeh bits, cream, herbs and chopped chilli.

Low FODMAP shahi paneer

My favourite thing to order from my favourite Indian restaurant, this is my low FODMAP take on shahi paneer. Use my lactose free paneer recipe for a lactose free option.

Low FODMAP shahi paneer
A delicious low FODMAP take on shahi paneer
Check out this recipe
An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image
An aerial view of a small skillet filled with FODMAP friendly shahi paneer. The shahi paneer is topped with extra cream, chopped coriander and sliced chillies. Two pieces of flabread stick out of the curry on the left and right sides of the skillet. The skillet sits atop a white marble table, and some sunlit water glasses sit in the top left of the image

Low FODMAP vegetarian or vegan curry

This curry sauce base is so full of flavour without any onion or garlic. The curry itself is vegetarian or vegan, but you can add in whatever protein works for you.

Low FODMAP vegetarian or vegan curry
An onion and garlic free curry sauce base that can be used for any sort of curry you fancy.
Check out this recipe
An aerial view of a skillet filled with FODMAP friendly curry that has been topped with a swirl of cream. The skillet sits atop a white marble table which is surrounded by plates of curry, water glasses and a white linen tablecloth.
An aerial view of a skillet filled with FODMAP friendly vegetarian curry. The vibrant orange curry gravy is swirled with white coconut milk, creating a beautiful marbled effect. Pieces of tofu poke out from the gravy. The skillet is set on a white marble backdrop, and some glasses of water sit in the top of the image.

Honey and butter roasted carrot and haloumi herb salad

This honey butter roasted carrot salad was a recipe I developed in my prime haloumi days. It’s a great low FODMAP carrot dish that’s packed full of flavour. Haloumi is low lactose in 40g serves (or 2 slices per person).

Honey and butter roasted carrot salad
Also known as: any excuse to buy some halloumi
Check out this recipe
Honey and butter roasted carrot salad with halloumi and green herb sauce from www.georgeats.com
An aerial image of roasted honey and butter carrots on a green salad with haloumi. The salad sits on a speckled ceramic plate

Low FODMAP minestrone

With winter approaching in Australia, now is the perfect time to get into this low FODMAP and gluten free minestrone. It’s brothy yet rich, comforting yet bright. My ideal soup.

Low FODMAP minestrone
Low FODMAP minestrone that's gluten free and easily made vegan. Delicious winter comfort food.
Check out this recipe
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table

Low FODMAP vegetable tagine

This vegetable tagine might not have the razzle dazzle of thick haloumi slabs, but it is packed full of flavour and veggies to boot. Carrots help bulk out this tagine so that a low FODMAP serve of chickpeas can be included.

FODMAP friendly vegetable tagine
A boldly flavoured vegetable dish that is packed with vegetables. Perfect served with rice or quinoa for a low FODMAP and gluten free dinner.
Check out this recipe
A close up of a dark ceramic bowl filled with FODMAP friendly vegetable tagine. The bowl sits atop a dark grey backdrop
A brightly sunlit view of a speckled ceramic bowl of FODMAP friendly vegetable tagine served with quinoa and topped with coriander. The bowl sits on a white stone benchtop and is surrounded by glasses of water that create a shadow over the image

Low FODMAP Thai green curry

This low FODMAP Thai Green curry was the result of much experimentation after my trip to Thailand recently. I think it hits all the right flavour notes, all without high fructan ingredients like shallots and garlic.

Low FODMAP Thai green curry
A rich and delicious Thai green curry that is easily vegetarian or vegan as well as low FODMAP. It's easier than you'd like, I promise.
Check out this recipe
A closeup aerial image of a speckled ceramic bowl filled with white rice and topped with a FODMAP friendly, vegan Thai green curry. The curry is adorned with lots of fresh herbs and a lime wedge, and finished with three extra slices of green chilli.
A closeup aerial image of a speckled ceramic bowl filled with white rice and topped with a FODMAP friendly, vegan Thai green curry. The curry is adorned with lots of fresh herbs and a lime wedge, and finished with three extra slices of green chilli.

SIBO bi-phasic friendly curry

This curry is inspired by my other low FODMAP curries, but specially made for the SIBO bi-phasic diet. Carrots are both low FODMAP and SIBO friendly, so they really help bulk out this dish.

SIBO friendly vegan curry
A rich and delicious vegan curry that is suitable for the SIBO bi-phasic diet
Check out this recipe
An aerial view of a SIBO friendly vegan curry in a black skillet atop a blue metal backdrop. Water glasses sit to the top of the image, catching the light. A bowl of curry sits in the bottom left of the image
An aerial view of a cast iron skillet filled with SIBO friendly vegan curry. The curry is topped with a drizzle of coconut cream and plenty of coriander. The skillet sits atop an olive green tablecloth and is surrounded by a bowl of curry, water glasses and a pinch bowl with extra coriander

Low FODMAP vegan ‘chicken’ noodle soup

This ‘chicken’ noodle soup is a low FODMAP and gluten free take on the original. It uses torn chunks of tofu to replace the chicken. A great comfort meal made low FODMAP.

Low FODMAP vegan ‘chicken’ noodle soup
A delicious comforting low FODMAP brothy soup that uses tofu to replace chicken.
Check out this recipe
An aerial view of a beige speckled ceramic bowl filled with vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil. It sits atop a white bench top in sunlight, and a glass of water streams light onto the top right of the image
An aerial view of a beige speckled ceramic bowl filled with vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil. It sits atop a white bench top in sunlight, and a glass of water streams light onto the top right of the image

Vegan peanut butter stir fry

Sometimes a stir fry just needs a healthy dose of peanut butter, amirite? This one is vegan, gluten free and low FODMAP. It’s also easy to whip up and makes a perfect weeknight dinner.

Gluten free, low FODMAP peanut butter stir fry
A delicious, creamy and rich stir fry that is vegan, gluten free and low FODMAP
Check out this recipe
An aerial view of four ceramic bowls filled with FODMAP friendly peanut butter stir fry. The stir fry is filled with chunks of tofu and vegetables and topped with sesame seeds and spring onions. The bowls are all different colours and shapes, sitting atop a dark blue backdrop and aligned to the right of the image

Low FODMAP lentil soup

It’s nearly soup szn and this low FODMAP lentil soup hits all the right notes. It uses tinned lentils to keep the FODMAP content down, making it a quick and easy weeknight dinner. Bonus points for serving it with my gluten free buckwheat bread.

Low FODMAP lentil soup
An easy, speedy and delicious low FODMAP vegan winter warmer.
Check out this recipe
An aerial close up view of a bowl of low FODMAP lentil soup topped with grated parmesan and served with a slice of buckwheat bread. The soup sits in a white speckled ceramic bowl atop a white marble table.
An aerial close up view of a bowl of low FODMAP lentil soup topped with grated parmesan and served with a slice of buckwheat bread. The soup sits in a white speckled ceramic bowl atop a white marble table.

Low FODMAP chickpea sausage rolls

These low FODMAP chickpea rolls remind me somewhat of a cornish pasty. They’re simple to make and freeze brilliantly. I like to use the gluten free puff pastry recipe from Intolerance Friendly Kitchen.

A side on close up macro image of a gluten free vegetable, feta and chickpea sausage roll. The roll sits atop a white marble table against a white wall. The side on angle reveals the vegetable and melty cheese filling inside, as well as the flaky, golden pastry encompassing it. The roll is topped with toasted sesame seeds that are visible from the angle

Paneer curry (with a vegan option)

A low FODMAP curry base and a recipe for lactose free paneer that’s far better (and cheaper) than the supermarket stuff? You can’t go wrong. Carrots help make the curry gravy filling yet still low FODMAP.

Low FODMAP paneer curry
A delicious vegetarian curry that uses a lactose free paneer recipe to keep the FODMAP content right down.
Check out this recipe
An aerial view of a bowl of FODMAP friendly paneer curry topped with a swirl of cream and chopped herbs. Paneer peeks out from the curry gravy and a cheesy naan dips into the top right corner of the curry. The bowl sits atop a grey steel backdrop and a glass of water sits to the top left of the image
An aerial view of a bowl of FODMAP friendly paneer curry topped with a swirl of cream and chopped herbs. Paneer peeks out from the curry gravy and a cheesy naan dips into the top right corner of the curry. The bowl sits atop a grey steel backdrop and a glass of water sits to the top left of the image

FODMAP friendly vegetarian chilli

This chilli is one of my favourite things to eat. It works as a standalone chilli, with rice, on nachos or on baked potatoes. There’s options to use black beans, tofu or black beans and tofu.

FODMAP friendly vegetarian chilli
FODMAP friendly vegetarian chilli that can be soy free or legume free, depending on your preferences.
Check out this recipe
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image
An aerial close up view of a bowl of colourful FODMAP friendly vegetarian chilli. The chilli is in a beige speckled open faced ceramic bowl which sits atop a beige linen backdrop. In the bowl is rice, chilli, pickled red cabbage, corn chips, lactose free sour cream topped with chilli oil and coriander. The bowl is casually arranged

The bulked up version of my low FODMAP vegetarian Pad Thai (with a vegan option)

Traditionally Pad Thai doesn’t contain carrots but a low FODMAP vegetarian or vegan Pad Thai isn’t exactly traditional. My recipe has one version that mirrors an authentic Pad Thai as much as possible, and a bulked out version with extra vegetables and tofu. Carrots add flavour and crunch to the latter version (which is my favourite!)

FODMAP friendly vegetarian Pad Thai
A delicious take on the Thai delicacy that is vegetarian or vegan.
Check out this recipe
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime
An aerial close up view of a wok filled with FODMAP friendly vegetarian Pad Thai

Gluten free, vegan and low FODMAP dumplings

I’m sure I’ve said this about some other recipe, but this dumpling recipe is my FAVOURITE savoury dish from my cookbook, Intolerance Friendly Kitchen. The dumpling wrappers are xanthan gum free, vegan and incredibly easy to make. And the Low FODMAP carrot, tofu and ginger filling? I eat it as a standalone dinner. SO GOOD.

A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Low FODMAP vegetarian or vegan moussaka

What’s a winter warmer dish if it’s not smothered in cheese? This vegetarian (or vegan) moussaka uses carrots in the vegetarian/vegan mince component of the dish. The result? A moussaka that is every bit as filling as it’s traditional counterpart.

FODMAP friendly vegetarian moussaka
A rich and delicious vegetarian moussaka that uses low FODMAP tofu mince to make it every bit as filling as the meat version. Bonus points for topping it with some smoked mozzarella.
Check out this recipe
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.

Dukkah roasted carrots with labneh, Aleppo chilli oil and lemon scented quinoa

These carrots make a delicious low FODMAP side dish that hits all the right notes. You can easily make your own labneh at home, and if you use a lactose free Greek yoghurt it will drop the lactose content even further. The lemon quinoa adds a protein and carb element to round the dish out and make it a meal.

Dukkah roasted carrots with labneh, Aleppo chilli oil and lemon scented quinoa
Gluten free (grain free option) FODMAP friendly, lactose free, vegetarian, vegan adaptable
Check out this recipe
Dukkah roasted carrots with labne and aleppo chilli oil on a white ceramic plate atop a white marble table

Low FODMAP vegetarian or vegan enchiladas

I don’t mention this recipe enough which is a shame because it’s a really good one. These low FODMAP enchiladas are made with my favourite tofu mince, spiced up for the occasion. They use gluten free corn tortillas and a quick cheaty low FODMAP enchilada sauce. If you top them with vegan cheese before baking, they’re also vegan.

FODMAP friendly vegetarian or vegan enchiladas
A delicious filling make ahead meal that will have you eating well all week.
Check out this recipe
An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.
An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.

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