We hope by now you know that carrots contain no FODMAPs and that they are a colorful, delicious and nutritious vegetable to integrate into your low FODMAP meals. This side-dish is meant to be very plain and simple, and it happens to be easy to make, too.
Choosing The Right Carrots
As of now, only orange colored carrots have been lab tested for FODMAPs – and they contain no FODMAPs.
Perhaps you have seen “rainbow” carrots in the supermarket. In some supermarkets you can see burgundy colored carrots, very pale creamy white carrots and yellow carrots. If you would like to try them once you are stable and during your Challenge Phase, please do! We have found that many people digest them very similarly to orange carrots.
For our No FODMAP Sautéed Carrots the “other” colored carrots can be prepped and cooked in the same manner as described below.
This recipe is meant for big, standard carrots, so that you can cut them into rounds crosswise or on the diagonal. You can also sauté “baby” carrots. Why the quotes? Because those bags of mini carrots you see in the market are not actual baby carrots.
You didn’t know that? I am sorry to be the one to break it to you. They are whittled down big ones!
Anyway, since they are miniaturized big carrots, they too are no FODMAP. Just stick with the amount suggested and sautéing “baby” carrots will take a bit longer,
Understanding Serving Size
While carrots contain no FODMAPs, that doesn’t necessarily mean you should eat a gigantic heap. Large portions of low or no FODMAP food can create digestive upset.
You can be a bit more liberal, so the serving sizes are intended as a guide, not etched in stone.
How To Make Our No FODMAP Sautéed Carrots
Trim away any greens, if your carrots came with tops. Clean your carrots with a good scrub. I like to use a soft vegetable brush. Then, you can peel, if you like, or leave them skin-on. I usually peel and the ones in the images are peeled.
Cut the carrots into rounds, crosswise, or on a diagonal to make slightly larger pieces. I go for about a ¼-inch (6 mm) thickness. Then it will just be a few, quick minutes of sautéing in a pan with oil, seasoning with salt and pepper and you are done!
Let’s make No FODMAP Sautéed Carrots!
Looking for another no FODMAP recipe? Check out our No FODMAP Steamed Potatoes.
No FODMAP Sautéed Carrots
Hopefully by now you know that carrots contain no FODMAPs and that they are a fabulous vegetable to integrate into your low FODMAP meals. This side-dish is meant to be very plain and simple, and by default it is easy to make, too.
Scrub or peel the carrots. Slice into ¼-inch (6 mm) rounds or ovals (on the diagonal).
Heat a large sauté pan over low-medium heat and add oil; tilt to coat pan. Add carrots and toss them around in the oil. Tongs make this easy. Sauté for a few minutes until crisp tender, anywhere from 3 to 5 minutes.
Season with salt and pepper. Serve immediately.
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.