FODMAP Friendly Pickled Carrots

August 7, 2015
FODMAP Friendly Pickled Carrots

Fermented or pickled foods are said to be good for gut health and those on the FODMAP diet, making these pickled carrots the perfect snack.

Millie the Labrador

The not so little anymore Labrador puppy – Millie. Luckily she didn’t dig up too many carrots!

I first made this recipe around 6 months ago as we had an abundance of baby carrots in the garden and we needed a way to use them before our new Labrador puppy dug them up. One of my pet hates is wasting food, so wether it’s turning left overs into another meal or finding a way to use a surplus ingredient I’m determined to come up with something!! Pickling is a great way to do that as it preserves the food and it can be eaten at a later date. I currently also have plenty of lemons in the house after a friend tried to relieve some of her surplus onto me, of course it was much welcomed! I’m thinking a lemon curd might be on the cards.

The pickling or fermenting process is said to be good for gut health as it naturally breaks down the sugars in the food, making it easy to digest.

As I mentioned in my last post, we are in the process of planning our garden and a vegetable garden will definitely feature. I’ll be planting carrots again as they taste 100% better than most carrots you buy in the supermarket and are perfect for this recipe. They are also relatively easy to grow and I think eating a home grown carrot makes you realise just how tasteless the store brought ones really are. This recipe is relatively quick, the only problem being you have to wait a week until you can eat the fruits of your labour!

FODMAP Friendly Pickled Carrots


750g baby carrots (washed and trimmed, but keep the peel on as that’s where lots of the nutrients live!)

250ml white vinegar

1/4 cup caster sugar

2 tbsp sea salt

2 tsp whole all spice

2 tsp cumin seeds

2 tsp brown mustard seeds

1/4 tsp asafoetida powder

2 cups water


1. Start by sterilising a 1L jar, to do this wash the jar and lid in hot soapy water, rinsing and drying well. Place into the oven which has been set at 120°C, for around 20 minutes.

2. Combine the vinegar, salt, sugar, spices and water in a medium saucepan. Stir while the mixture comes to the boil to ensure the sugar and salt dissolve then simmer for around 5 minutes.

3. While the pickling mixture is simmering, arrange your trimmed and washed carrots neatly in the sterilised jar. Once the pickling mixture is ready pour the hot liquid over the carrot so they are covered and seal the jar.

4. Leave the jar to cool before refrigerating for at least a week, if not longer before consuming.

FODMAP Friendly Pickled Carrots

Enjoy on their own as a snack or they are also great in salads and accompanied by cold meats!!


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