If you have a sensitive stomach but still want vegetables in your life, choosing the right option matters. Carrots, broccoli, spinach, and potatoes all behave differently once they hit your gut. This comparison breaks down how carrots stack up against other common vegetable options, focusing purely on what feels easiest to digest.
On our carrots page, it scores an 8/10 for digestibility. Let’s see how that compares to the competition.
Carrots vs broccoli
Winner for digestibility: Carrots (8/10 vs 6/10)
Carrots generally beat broccoli because:
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Simpler fiber structure.
Carrots have a simpler, more uniform fiber structure than broccoli, which has complex fibers and gas-producing compounds (raffinose and other FODMAPs). -
Less gas-producing compounds.
Broccoli contains compounds that can cause significant gas and bloating, while carrots are much gentler in this regard. -
Easier to cook thoroughly.
Carrots become very soft when cooked, making them easier to digest, while broccoli can still be challenging even when cooked. -
Higher water content.
Carrots are about 88% water, which makes them easier to break down than the denser structure of broccoli.
Broccoli has the edge in:
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More nutrients per calorie.
Broccoli packs more vitamins and minerals, though this doesn’t affect digestibility. -
More variety in preparation.
Broccoli can be eaten raw, steamed, roasted, etc., though raw broccoli is usually harder to digest than raw carrots.
Bottom line: If digestibility is your top priority, carrots are usually easier than broccoli, especially when cooked. However, both can work if prepared properly and eaten in moderation.
Carrots vs spinach
Winner for digestibility: Depends on preparation
This comparison is more nuanced:
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Cooked carrots (8/10) vs cooked spinach (7/10):
Cooked carrots are usually slightly easier due to their simpler structure and higher water content. -
Raw carrots vs raw spinach:
Raw spinach is usually easier than raw carrots because it’s softer and has less tough fiber.
Carrots have the edge in:
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More consistent texture when cooked.
Cooked carrots have a uniform, soft texture that’s very easy to digest. -
Less oxalate content.
Carrots have less oxalates than spinach, which can matter for some people with kidney issues or oxalate sensitivity. -
More beta-carotene.
Carrots are a better source of beta-carotene, though this doesn’t affect digestibility.
Spinach has the advantage in:
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Softer when raw.
Raw spinach is usually easier to digest than raw carrots because it’s softer and has less tough fiber. -
More iron and folate.
Spinach has more of these nutrients, though this doesn’t affect digestibility.
Bottom line: Cooked carrots are usually slightly easier than cooked spinach, but raw spinach is usually easier than raw carrots. For sensitive stomachs, cooked carrots are often the safest bet.
Carrots vs potatoes
Winner for digestibility: Potatoes (usually 8–9/10 vs 8/10)
Potatoes typically edge out carrots because:
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Simpler starch structure.
Potatoes are mostly simple starch, which is very easy to break down, while carrots have more complex fiber. -
Softer when cooked.
Well-cooked potatoes become very soft and creamy, which is often easier to digest than even well-cooked carrots. -
Less fiber.
Potatoes have less fiber than carrots, which can make them easier for people who struggle with high-fiber foods.
Carrots have the edge in:
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More nutrients per calorie.
Carrots have more beta-carotene and other nutrients, though this doesn’t affect digestibility. -
Lower glycemic index.
Carrots have a lower glycemic index than potatoes, which can matter for blood sugar control. -
Can be eaten raw.
While raw carrots are harder to digest, they can still be eaten raw, while raw potatoes are not recommended.
Bottom line: Well-cooked potatoes are usually slightly easier to digest than carrots due to simpler starch structure. However, both are very easy when cooked properly, so choose based on your preference and nutritional needs.
Carrots vs sweet potatoes
Winner for digestibility: Sweet potatoes (usually 8–9/10 vs 8/10)
Sweet potatoes typically edge out carrots because:
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Softer when cooked.
Well-cooked sweet potatoes become very soft and creamy, which is often easier to digest than even well-cooked carrots. -
Similar starch structure to regular potatoes.
Sweet potatoes have a simpler starch structure than carrots’ more complex fiber. -
Less fiber.
Sweet potatoes have less fiber than carrots, which can make them easier for people who struggle with high-fiber foods.
Carrots have the edge in:
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Lower calorie density.
Carrots have fewer calories per serving, which can matter if you’re watching portions. -
Can be eaten raw.
While raw carrots are harder to digest, they can still be eaten raw, while raw sweet potatoes are not recommended. -
More beta-carotene.
Carrots have more beta-carotene, though sweet potatoes also have significant amounts.
Bottom line: Well-cooked sweet potatoes are usually slightly easier to digest than carrots due to softer texture and simpler starch structure. However, both are very easy when cooked properly.
Carrots vs bell peppers
Winner for digestibility: Carrots (8/10 vs 6–7/10)
Carrots generally beat bell peppers because:
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Simpler structure.
Carrots have a simpler, more uniform structure than bell peppers, which have tough skins and membranes. -
Easier to cook thoroughly.
Carrots become very soft when cooked, while bell peppers can still be somewhat tough even when cooked. -
Less likely to cause acid reflux.
Carrots are less acidic than bell peppers, which can matter for people with acid reflux or GERD.
Bell peppers have the edge in:
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More vitamin C.
Bell peppers have more vitamin C, though this doesn’t affect digestibility. -
Can be eaten raw more easily.
Raw bell peppers are usually easier to digest than raw carrots because they’re softer.
Bottom line: Carrots are usually easier to digest than bell peppers, especially when cooked. If you have acid reflux, carrots are usually the safer choice.
Overall ranking: easiest to hardest
From a pure digestibility perspective, here’s how common vegetables typically rank:
- Well-cooked potatoes (8–9/10): Simplest starch structure, very soft when cooked.
- Well-cooked sweet potatoes (8–9/10): Very similar to regular potatoes.
- Cooked carrots (8/10): High water content, simple structure, easy when cooked.
- Cooked spinach (7/10): Soft when cooked, but can have more oxalates.
- Cooked bell peppers (6–7/10): Can be tougher even when cooked.
- Cooked broccoli (6/10): More complex fiber and gas-producing compounds.
- Raw carrots (6–7/10): Harder than cooked due to tough fiber.
Which should you choose?
The best vegetable option for you depends on your specific needs:
- If digestibility is your top priority: Start with well-cooked potatoes or sweet potatoes. They’re almost always the gentlest options.
- If you want beta-carotene: Carrots are your best bet, especially when cooked.
- If you have acid reflux: Carrots are usually safer than bell peppers or other acidic vegetables.
- If you want raw vegetables: Raw spinach is usually easier than raw carrots, but both can work if eaten in small amounts.
Remember: these scores are averages. Your individual tolerance matters more than any ranking. Start with small portions of your chosen option and track how you feel.
The bottom line
Carrots sit near the top of the vegetable digestibility spectrum: easier than broccoli and bell peppers, but slightly harder than well-cooked potatoes or sweet potatoes. Their 8/10 score reflects that they’re high in water, simple in structure, and digest in about 1–2 hours when cooked.
If you’re choosing between vegetable options, well-cooked potatoes or sweet potatoes are usually your safest bets for pure digestibility. Cooked carrots are also very easy and offer more beta-carotene. If you have acid reflux, carrots are usually safer than acidic vegetables like bell peppers.
The key is treating vegetables as foods you can customize for your gut: cooked and soft for maximum digestibility, or raw if your stomach can handle it. Small amounts, smart preparation, and listening to your body can help you enjoy vegetables without paying for it with digestive discomfort.
Related reading: Want a deeper dive into carrots specifically? Check out our article on Carrots and Your Gut: Why This Crunchy Veg Is Usually Easy to Digest