Beets or beetroot have a wonderfully earthy flavor that adds richness to salads and recipes. These vegetables are also rich in nutrients vital to good health. As part of a healthy diet, they are thought to help lower blood pressure and even have cancer-fighting properties. Beets are high in carbohydrates, so are they suitable for a low FODMAP diet?

Are Beets Low FODMAP?

Unfortunately, beets are fairly high in FODMAP, so it’s best to avoid foods that are low in FODMAP. While it’s okay to eat a small portion of beets, it’s often difficult to stick to such a small serving.

So, when you’re introducing new foods into your diet, be sure to start small.

However, if you can eat beets, you can get a lot of health benefits. Beets, for example, are a great source of folate, manganese, potassium, and even fiber.

They also contain plant compounds that improve health and prevent disease.

Does Beetroot Contain FODMAPS?

Beets

Any ingredient containing the following short-chain carbohydrates: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols will be classified as a FODMAP food.

Beetroot is considered a FODMAP food because it contains two types of fermentable short-chain carbohydrates: oligosaccharides and monosaccharides, in the form of structural sugars, a naturally occurring monosaccharide that some people find difficult to Digestion.

People with FODMAP intolerance may have difficulty digesting the fructose in beetroot, causing this sugar to ferment in the gut. Fermented sugars can cause gas and water to build up in the large intestine, causing digestive discomfort, constipation, bloating, or diarrhea.

Any ingredient containing the following short-chain carbohydrates: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols will be classified as a FODMAP food.

Beetroot is considered a FODMAP food because it contains two types of fermentable short-chain carbohydrates: oligosaccharides and monosaccharides, in the form of structural sugars, a naturally occurring monosaccharide that some people find difficult to Digestion.

People with FODMAP intolerance may have difficulty digesting the fructose in beetroot, causing this sugar to ferment in the gut. Fermented sugars can cause gas and water to build up in the large intestine, causing digestive discomfort, constipation, bloating, or diarrhea.

How High In FODMAPs Are Beets?

Beets are one of the vegetables that are high in FODMAP, so they should be strictly restricted to a low-FODMAP diet.

However, some claim that a ¾ ounce (20 g) serving can be classified as low FODMAP.

But be sure to start with a small amount, especially if your IBS symptoms are severe.

You can also soak the beets before cooking. This reduces the number of indigestible carbohydrates found in it.

Another way is to eat canned beets without salt. This again reduces the amount of FODMAPs as they leak into the brine after canning.

Therefore, canned beets may be a better choice for people with IBS and other digestive disorders.

FODMAP Value For Beets?

FODMAP Value For Beets

From high to low, beetroot can be a difficult vegetable to put on the FODMAP range:

Regular, fresh beetroot typically glows as high as red in FODMAPs. However, changes in portion size and preparation may transform beetroot into a medium or low FODMAP food on a large scale.

  • Pickled beetroot

½ cup pickled beetroot also receives the green light in the form of low FODMAPs. Similar to canned beets, the acidic environment, and lengthy pickling process can reduce FODMAP levels as the beetroot leaches its fructans into the vinegar solution.

  • Beetroot powder

Beetroot powder is high in FODMAP because of its high concentration. When used as a natural dye for food, small amounts of beetroot powder are allowed.

Cooked, canned, or pickled beetroot is approved as low FODMAP-moderate according to the Monash University FODMAP-Portal

  • Cooked beetroot

Half a serving of cooked beetroot, two total slices (¾ ounces), is low FODMAP. While extensive research is needed to determine why cooked beetroot is good, Monash University suspects that high temperatures may help break down FODMAPs.

  • Beetroot juice

The FODMAP level of pure beetroot juice has yet to be tested, but sources speculate that it may be high FODMAP and should be avoided in steps 1 and 2 of the diet. You can test your tolerance by drinking a small amount of beetroot juice in the third step.

  • Fresh beetroot

A whole serving of fresh beetroot (four pieces in total) is classified as high FODMAP because the vegetable contains high amounts of fructooligosaccharides, short-chain carbohydrates that feed gut bacteria and cause gastrointestinal discomfort.

Half a serving of fresh beetroot (¾ ounce or two) has a lower FODMAP because this small serving will not contain high levels of fructooligosaccharides (FODMAP).

  • Canned beetroot

Even better, ½ cup of canned beetroot is low FODMAP and 1 cup is considered medium FODMAP, although you should consume this amount in moderation.

Research has shown that canning and preserving food in acidic conditions can significantly affect its FODMAP content. As a result, the water-soluble FODMAPs of beetroot can leach into the brine mixture, so be sure to discard the brine before use.

Can You Eat Beets On A Low FODMAP Diet?

Beets are a high FODMAP root vegetable, so they should be restricted to a low FODMAP diet. Small servings are still fine, but be sure not to overdo it, as indigestible carbs can add up quickly.

If you can’t live without beets but are following a low FODMAP diet, try opting for canned beets as they are lower in FODMAP.

Also, if you want to drink beetroot juice, stick to small amounts, about half a cup at a time

How To Enjoy Beetroot on A Low FODMAP Diet

 Beetroot on A Low FODMAP Diet

Now that you know the proper serving size and preparation to keep beetroot low in FODMAP and easy to digest, you can try these simple and delicious ideas to get the most out of this wholesome and energizing vegetable:

The recommended serving size of beetroot may not be large enough on its own, so it’s best to mix it with other low-FODMAP ingredients to create a delicious and hearty meal.

Tip: Remember that garlic and onions are high in FODMAPs, but there are many healthy, FODMAP-friendly herbs and spices that will give your beetroot vegetables incredible flavor.

Roasted beetroot, cauliflower, and carrots sprinkled with curry powder and served as a side dish or nutrition bowl with some buckwheat and sliced ​​chicken, meat, or tofu.

Pasta is a weekday favorite. Combine canned or pickled beets with goat cheese, olive oil, lemon juice, and spices for a deliciously creamy pasta sauce in minutes.

Refuel your workout with a refreshing smoothie made with cooked or raw beetroot, pineapple, ginger, spinach, and almond milk.

Combine canned beetroot with coconut or lactose-free yogurt, fresh mint leaves, lemon juice, and your favorite low-FODMAP spice for a vibrant and creamy dip. Serve it with carrot and cucumber sticks, or spread on a slice of gluten-free or speight sourdough bread.

Chop up some pickled beets and sprinkle them on your food for a tangy garnish, or add them to salads for extra zesty color and flavor. Pickled beets taste great on coleslaw, sandwiches, or with grilled meats and vegetables.

If you notice red or pink in your urine or stool after consuming beets, don’t panic. It’s called beeturia, and it’s a harmless side effect of undigested beetroot.

Final Thoughts 

In general, beets are considered a high FODMAP food and should be restricted to a low FODMAP diet.

However, some people may be able to tolerate small amounts of beets, so you can try adding them to your diet.

But take your time to avoid any unpleasant IBS symptoms.

Beets are rich in a variety of nutrients that help prevent disease and improve health. So if your digestive system can tolerate this root, even in small amounts, it may be beneficial to your diet.