Are Beets Low Fodmap?

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  • Time to read: 4 min.

Yes, and No. Cooked beets, if served in 2 slices, are low fodmap. Any quantity more than that is high fodmap.

What Serving Size of Beets is Low Fodmap?

The serving size of two slices (20g) of cooked, canned, and pickled beets is low fodmap according to Monash University. [1]

Note: Beetroots are rich in oligosaccharides (fructans and GOS) when taken in large quantities. [2]

According to USDA, the nutritional value of 100g of raw beetroot contains: [3]

Energy: 43kcal

Energy: 180kJ

Protein: 1.61g

Fat: 0.17g

Carbohydrates: 9.56g

Sugar: 6.76g

Fiber: 2.8g

Calcium: 16mg

Iron: 0.8mg

Sodium: 78mg

Magnesium: 23mg

Phosphorus: 40mg

Potassium: 325mg

Copper: 0.075mg

Vitamin C: 4.9mg

Vitamin B-6: 0.067mg

According to USDA, the nutritional value of 1 slice (8g) of canned beetroot contains: [4]

Energy: 2.48kcal

Energy: 10.5kJ

Protein: 0.073g

Fat: 0.011g

Carbohydrates: 0.577g

Sugar: 0.441g

Fiber: 0.144g

Calcium: 1.2mg

Iron: 0.146mg

Sodium: 15.5mg

Magnesium: 1.36mg

Phosphorus: 1.36mg

Potassium: 11.8mg

Copper: 0.005mg

Vitamin C: 0.328mg

Vitamin B-6: 0.005mg

What Makes Beets Low Fodmap?

1. Help In Maintaining Low Blood Pressure

2. Have Inflammation Properties

3. Promotes Digestion

4. Antioxidant Properties

5. Good For The Brain Functions

1. Help In Maintaining Low Blood Pressure

According to research, beets can decrease blood pressure by up to 4–10 mmHg in a short time. [5]

The impact seems to be stronger for systolic blood pressure, or pressure while your heart is contracting, in contrast to diastolic blood pressure, or pressure while your heart muscle relaxes. Raw beets can have a bigger impact than cooked beets. [6] [7]

The higher intake of nitrates in beetroot is the main cause of these blood pressure-lowering impacts. Dietary nitrates process in your body to produce nitric oxide, a chemical that helps to dilate blood vessels and lower blood pressure. [8] [9] [10] [11] [12]

Note: Beets help in weight loss as they have a low calorie and fat content.

2. Have Inflammation Properties

Chronic inflammation can cause a variety of illnesses, including obesity, heart disease, liver disease, and cancer. [13]

Beets include pigments known as betalains, that might have anti-inflammatory effects. [14] [15] [16]

Beetroot juice and powder can decrease renal inflammation in rats after they were infused with harmful toxins known to cause significant damage. [17]

In one research, betalain capsules containing beetroot extract decreased the inflammation and suffering caused by osteoarthritis in people.

3. Promotes Digestion

Beetroots are rich in dietary fiber with around 2.8 grams of fiber per 100 grams of raw beetroot. [18] [19]

Beetroots, on the other hand, include low Fodmap present as fructans, as these are short-chain carbohydrates that promote intestinal bacteria.

Irritable bowel syndrome patients often experience painful digestive difficulties as a result of them. In such circumstances, if you experience uncomfortable after eating them, avoid them.

4. Antioxidant Properties

Beets are high in betacyanins, which are antioxidants that give them their beautiful color. These antioxidants are also important for a number of medical healing properties, including improved blood circulation, blood purification, and cancer cell prevention. [20] [21] [22]

5. Good For The Brain Functions

Beet nitrates, for example, can boost mental and behavioral performance by stimulating blood vessel dilatation and further improving blood flow to your brain. [23]

Beets can increase blood flow to your forebrain, which can improve higher-order cognitive skills like decision-making and learning and memory. [24]

Another study examined the impact of beets on basic response time, and that is an assessment of cognitive performance in type 2 diabetes. [25]

Note: Beets improve running and cycling performance. [26] [27]

Are Pickled Beets Low Fodmap?

Pickled beets are low in Fodmap, with a single serving of 2/3 cup (75 g). The preserved beetroot used by Monash University during tests was vinegar-pickled (instead of Lacto-fermented), and it was a bottled, cooked product.

Monash University believes that the hours spent in the container are the determining element. Because the fructans in beetroot are water-soluble, these can soak into the vinegar mixture with time, reducing the amount of Fodmap substances in them. [28]

Is Beet Juice Low Fodmap?

Fodmap levels are high in beet juice as juice formation consists of a higher amount of beet, which is harmful to IBS patients. One should not consume beets in their raw form. [29]

Side Effects

After consuming beets, you can expect changes in your stool color. A crimson color to your feces is common, and while it may appear alarming, it is typically nothing to worry about.

Beet juice that does not digest completely is showing up in your feces or pee. It is a pretty regular occurrence, and you should not be alarmed.

Note: Beeturia is the medical term for colored urine. [30]


Beets are great for your health if consumed in a low amount. They are very low in calories but high in nutrients like fiber, copper, and vitamin C. Beets also offer nitrates and pigments, which may contribute to reduce blood pressure and enhance mental skills. If you notice any problems while consuming beets, consult your doctor.

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