Beets actually have a wide range of health benefits. They can lower your blood pressure. They can boost your stamina. They can help your body fight inflammation. They’re rich in many nutrients, vitamins and minerals. They have anti-cancer properties, and they can help remove toxins from your system. Overall, they’re an incredible health booster. But when you have IBS, and you’re following a low FODMAP diet, are beets low FODMAP?


Fresh Beets

The Monash University recently tested fresh, and pickled beets, though the results may actually surprise you. Fresh beets didn’t test as well as pickled. A full size serving of fresh beetroot is four slices, and is high FODMAP, because of the oglio-fructan content. However, a half serving of two slices is low FODMAP.


Canned Beetroot

Canned beetroot actually tested much better than fresh beets. The Monash University defines a serving of canned beetroot as half a cup, and this serving size is low FODMAP. Two servings is a full cup, and even this serving size is medium FODMAP, although consumption of this amount of beetroot should be limited.


Pickled Beetroot

A serving of pickled beetroot is half a cup, and this serving size is low FODMAP.


Beetroot Juices

Juices containing beetroot may be low FODMAP, but you should be careful as it will depend on the serving size, and the other ingredients. Some manufacturers use apple juice as a base juice, which would make it a high FODMAP juice.


Side effects

You should be prepared for a change in stool color after you’ve eaten beets. You may notice a red tinge to your stool, and although it can seem a little shocking, it’s not usually anything to worry about. It actually has a medical name, beeturia. It’s the undigested beet juice showing in your stool, or urine. It’s very common, and you shouldn’t panic.


Beetroot Dip


  • 2 slices of cooked beetroot
  • 2 tablespoons of creamed cottage cheese
  • 1 tablespoon of walnuts
  • 1 teaspoon of chopped chives
  • 1 tablespoon of grated parmesan cheese
  • Salt and pepper to taste



  1. Blitz the beetroot, both cheeses, walnuts, and chives.
  2. Add salt and pepper to taste.
  3. Serve with vegetable crudites.


Pumpkin, Quinoa And Beetroot Salad


  • Half cup of cooked quinoa
  • Half cup of roasted jap pumpkin
  • 2 slices of cooked beetroot
  • Quarter cup of roasted zucchini
  • 1 tablespoon of crumbled feta
  • 1 tablespoon of fresh parsley leaves
  • 1 tablespoon of balsamic vinegar
  • 1 tablespoon of extra virgin olive oil



  1. Mix the quinoa, pumpkin, beetroot, zucchini, and feta in a bowl.
  2. Drizzle the balsamic vinegar, and olive oil over the top.
  3. Sprinkle parsley on top and serve.


Beetroot and Berry Smoothie


  • Cup of frozen raspberries
  • 1 small frozen banana
  • 2 slices of cooked beetroot
  • 3 tablespoons of almond milk



  1. Blitz the ingredients in a food processor until smooth, and in the same consistency as soft serve ice cream.
  2. Pour into a bowl.
  3. Top with a teaspoon of chia seeds, a tablespoon of crushed roasted almonds and a tablespoon of shredded coconut.
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