Key takeaways
- Beetroot is high FODMAP at any practical eating amount — fructans and GOS are both present.
- Two to three slices (44 g) is already high FODMAP — there is no realistic safe serving.
- Beetroot juice (a popular health drink) is high FODMAP — avoid during the elimination phase.
- Red-coloured urine after eating beetroot is normal (beturia) — not a sign of a health problem.
Beetroot is nutritionally impressive and widely regarded as a health food — but for IBS patients on a low-FODMAP diet, it is one of the more problematic vegetables due to its double FODMAP content.
FODMAP status at a glance
- —Beetroot, 44 g (2–3 slices): high FODMAP — fructans + GOS
- —Pickled beetroot (vinegar-brined): high FODMAP
- —Beetroot juice: high FODMAP
- —Beetroot hummus: high FODMAP (both the beet and chickpea base)
What to use for the same colour and earthiness
Testing beetroot in re-introduction
During FODMAP re-introduction, beetroot is tested as part of the GOS and fructan ladders. If you find you tolerate both GOS (legumes, brassicas) and fructans (wheat, garlic in small amounts) well, you may be able to reintroduce beetroot in small amounts. Test systematically rather than guessing.
References
- 1.
