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Cooked Carrots
Daucus carota
Low FODMAP
Cooked Food
Root Vegetable
Steamed or boiled orange carrots

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of cooked carrots

Safe Serving Size: Can be consumed in larger portions while maintaining low FODMAP status

Active Compounds: Carrots contain natural sugars but are considered low FODMAP when cooked. They contain minimal amounts of fructans and polyols.

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms in most people

Typical reaction time frame: If any reaction occurs, typically within 0-2 hours

Individual variation: Generally well-tolerated by most individuals

Safe Alternatives

zucchini

Zucchini

cucumber

Cucumber

green beans

Green beans

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking reduces the already low FODMAP content

Steaming preserves nutrients while maintaining low FODMAP status

Boiling is safe and doesn't increase FODMAP content

Stacking Considerations

Avoid combining with:

  • sweet potatoes
  • parsnips
  • butternut squash

Safe complementary foods: Can be safely combined with most proteins and low FODMAP vegetables

Reintroduction Guidelines
  1. Start with small portion (1/4 cup cooked)
  2. If tolerated, increase to 1/2 cup
  3. Can typically be consumed daily if well-tolerated

Signs of success: No digestive discomfort after consumption, ability to digest normal serving sizes

Hidden Sources

Common products containing garlic:

  • mixed vegetable soups
  • frozen vegetable medleys
  • pre-made salads
  • vegetable juice blends

Alternative names: baby carrots, julienned carrots, carrot puree

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Cooking method used
  • Portion size consumed
  • Individual sensitivity to fiber

Tip: Start with well-cooked carrots rather than raw for easier digestion