Are Carrots Low FODMAP?
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In recent years, the term FODMAPS has become a somewhat ubiquitous term that is used to refer to a group of foods that may be particularly problematic for people who suffer from Irritable Bowel Syndrome. FODMAPs is an acronym that encapsulates a group of carbohydrates that, through numerous studies, have proven to cause issues for sufferers of Irritable Bowel Syndrome.
Carrots, whether in a single serving of 75g or a larger serving, are considered to be a low FODMAP food. Carrots contain almost none of the FODMAP carbohydrates, namely Fructose, Lactose, Mannitol, Sorbitol, GOS, and Fructans. Resultantly, you can eat as many carrots as you like with no ill effects.
The term “FODMAPs” refers to Fermentable Oligo-, Di-, Mono-saccharides and Polyols. This is where the acronym comes from and refers to a number of fermentable carbs which can potentially cause digestive issues for IBS sufferers.
Understanding FODMAP
In order to differentiate between low FODMAPs foods and high FODMAPs foods, there is a system that measures the levels of the FODMAP carbohydrates, and there is a threshold at which foods are distinguished between low- and high- FODMAP.
For the Oligosaccharides, the threshold is 0.3 grams of either the fructans or the galactooligosaccharides (GOS). When it comes to Disaccharides, 4 grams of lactose is the turning point.
With Monosaccharides, if there are 0.2 grams more fructose than there is glucose, then it is considered a high FODMAP food. When referring to Polyols, 0.3 grams or more of mannitol or sorbitol will be considered a high FODMAP food.
There are two universities that have performed extensive research into FODMAPs foods, and they have carefully established what exactly counts as a high FODMAP food. These universities are Monash University and King’s College London, respectively.
Something to consider and remember is that not everybody should avoid FODMAPs. These food groups can actually be extremely healthy for some people to consume and should not be avoided in this case. Avoiding these foods can potentially cause food deficits in individuals that are able to tolerate them.
For people who can’t tolerate low FODMAPs foods, you should replace any high FODMAPs foods with a low FODMAP alternative to ensure that you are still getting sufficient nutrients.
Ways With Carrots
Carrots are exceptionally low in FODMAPs; therefore, you should be able to eat as large a portion of carrots as you would like without any adverse effects. It’s important that you eat a balanced diet that includes numerous low FODMAP foods.
Carrots are highly versatile, meaning they can be used in countless dishes and enjoyed in a number of ways. Whether you serve them as a side dish, main meal, or snack, carrots are an excellent source of nutrients and can taste great too.
One way in which to enjoy carrots is to glaze them before cooking. Coat them in maple syrup, season them with salt and roast them in the oven. This is a delicious option for any meal.
Carrots can be cooked in a multitude of different ways. This is brilliant because it means that you’ll never get bored of eating carrots. You can mash carrots and add a little bit of butter, which will give you a great alternative to traditional mashed potatoes.
Another option is to chop the carrots up and steam them. You could also drizzle some olive oil over them and put them in the oven. Raw carrots also make a really good snack. Preferably peeled, you can enjoy raw carrots on their own or with your favorite dip.
Carrot soup is a great way to make use of carrots in a different way. This can be added to other low FODMAP vegetables such as sweet potatoes.
Carrots are highly versatile vegetables and can be added to many different dishes, including but not limited to carrot soup and carrot cake. It’s important to remember when it comes to something like carrot cake, the other ingredients in the dish may mean that it is no longer low in FODMAPs
Which Foods Are High In FODMAPS?
Wheat is one of the biggest culprits when it comes to FODMAPs. While it is not a concentrated source of FODMAPs, wheat is consumed in large quantities, which means that the quantity of FODMAPs consumed whenever eating wheat remains high.
Any sort of food items that contain wheat in small amounts, such as flavorings or thickeners, are considered low-FODMAP. This is because wheat, in fact, has relatively low levels of FODMAPs by weight.
Wheat is found mostly in food items such as bread, pasta, and breakfast cereals. There are some low-FODMAP alternatives to the abovementioned wheat items. These include brown rice, buckwheat, oats, millet, polenta, tapioca, and quinoa.
Garlic is another major source of FODMAPs. FODMAPs are extremely concentrated in garlic, which means that it is a food well worth avoiding if you are sensitive to FODMAPs. The main type of FODMAP in garlic is the group called Fructans.
The levels of Fructans in garlic will differ greatly depending on what form the garlic is found in. For example, dried garlic contains over three times as many fructans when compared to garlic that is completely fresh.
While garlic is high in FODMAPs, it still possesses many health benefits and should only be avoided in people who are FODMAP sensitive. If you are sensitive to any FODMAPs, it is suggested that you try some alternative options such as chives, fenugreek, chili, lemongrass, mustard seeds, turmeric, or saffron.
Onions are another well-known high-FODMAP food. This common food item has a high concentration of FODMAPs, which makes it particularly troublesome for IBS sufferers. Fructans are the main contributor of FODMAPs in carrots, and these levels fluctuate depending on the type of carrot.
Asafoetida, a spice used mostly in Indian cooking, can be used as an alternative to onions. Before use, it should be cooked in hot oil and then added to the food in relatively small amounts.
The other main high FODMAP foods include many fruits, vegetables, legumes and pulses, and artificial sweeteners.
Overall, carrots are extremely unlikely to cause any digestive issues or discomfort for you due to their low FODMAP content. Whether they are eaten raw or cooked, carrots remain a low FODMAP food.
