Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted
Why
One of a small number of vegetables with no tested FODMAP ceiling at all. Carrot can be used freely in any quantity throughout every phase, which makes it useful for adding bulk to a dish when something else is portion-limited.
Recipes using carrot
Ginger and Carrot Soup with Turmeric
The recipe readers make when symptoms flare and cooking feels like too much. One pot, soft on the gut, and it freezes into single portions.
- Elimination
- Reintroduction
- Maintenance
Ginger Chicken and Rice Noodle Soup
The soup you want on a bad gut day. Nothing in it is hard to digest, and the stock is the only part that needs any care at all.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.