Is Beetroot Low FOMDAP?

Beetroot isn’t everyone’s favorite food, and some people aren’t entirely sure what it is. It’s part of the root of the beet plant. It can be eaten as a food, but it has also been used as a dye, and as an additive to improve the color, and flavors of other foods. So for people who can’t get enough of it, is beetroot low FODMAP?

Sometimes

The Monash University tested beetroot for FODMAPs, and the results are not straight forward as they may seem. Firstly, there’s a few ways of preparing beetroot, so each of these needs to be taken into account.

Fresh Beetroot

Fresh beetroot is high FODMAP in a single serving size due to the large amounts of Oligos. The Monash University quantifies one serving size as being one small, or half of a large beetroot. A medium FODMAP serve is 1/6 of a large beetroot. 1/8 of a large beetroot, or 20 grams is a low FODMAP serve.

Pickled Beetroot

Pickled beetroot is low FODMAP in a single serving size of 1/2 cup of beetroot.

Canned Beetroot

Canned beetroot is low FODMAP in a single serving size of 1/2 cup. A double serving of a full cup is medium FODMAP.

Beetroot Recipes

Beetroot can be easily added to salads to give some more flavor and color, but that isn’t all you can do with them.

Beetroot Juice

You can buy vegetable juices containing beetroot that will be low FODMAP, but you should take care as some manufacturers may include other additives. You may prefer to make your own, which would also mean that you can experiment with other flavors. Always make sure that you stick to low FODMAP serves.

Borscht

Borscht is a beetroot dish that can be served hot or cold. This recipe is a little different to traditional borscht, but it’s low FODMAP.

Ingredients

4 small beetroots (diced)

1 tablespoon of oil

2 large carrots (diced)

2 scallions (chopped)

300 grams of button mushrooms (sliced, or diced)

1 tablespoon of coconut sugar

1 teaspoon of Himalayan salt

Pinch of pepper

2 tablespoons of tomato puree

2 liters of vegetable stock (low FODMAP, home made if possible)

1 large bunch of kale (chopped)

2 tablespoons of lemon juice

4 tablespoons of fresh dill (chopped)

Method

1. Preheat the oven to 200 degrees Celsius.
2. Oven roast the diced beetroot for around 30 minutes.
3. Heat the oil in a saucepan.
4. Add the scallions, carrots, celery, mushrooms, coconut sugar, and salt.
5. Cook for 10 to 15 minutes, stirring regularly.
6. Add the pepper, tomato puree, stock, and beetroot.
7. Bring up the heat, and bring to the boil.
8. Add the kale, and reduce the heat to low.
9. Cook for about 30 minutes, stirring occasionally.
10. Remove from the heat. Stir in the lemon juice, and fresh dill.