Are Beets Low FODMAP?

Beets or beetroot has a wonderfully earthy flavour that adds richness to salads and recipes. You can even bake cakes with them! These vegetables are also packed full of nutrients that are essential for good health.

They are thought to contribute to lower blood pressure as part of a healthy diet and even have anti-cancer properties.

All this doesn’t matter if you can’t eat them due to IBS and digestive issues so you might be wondering are beets low FODMAP and can I eat them on my diet without getting ill?

The Quick Answer

Beets are low FODMAP but only in small amounts. Stick to about two slices and you can enjoy beetroot in salads, on sandwiches and even in cakes. Anything over this and you risk consuming FODMAPs over the tolerance level.


Beets on a FODMAP Diet

Root vegetables like beetroot can be difficult when it comes to the elimination stage of a low FODMAP diet. They are often sweet and high in carbs but they do have a lot of goodness in them that its a shame to miss out on.

The problem with beetroot is that it contains oligos which are the sugar chains contained within the structure of the food. Beetroot is quite high in these natural sugars which does mean it should be on the high FODMAP scale.

However, if you cut down the portion size you can include some beetroot into your diet.

Recommended Beets Portion

A traditional serving of beetroot would be about four slices and unfortunately in this amount, it would be considered high FODMAP which means if you want to eat beetroot then you do need to cut the portion down for it to become low FODMAP.

So stick to about two slices which should weigh about 20 grams and you can continue to enjoy beetroot.

FODMAP Tip: Roughly 2 Slices of Beetroot is a Low FODMAP Portion

How to Use Beets

Beetroot is one of those veggies that people seem to either love or hate on their plates, probably because its difficult to know what to do with it. There is no need to worry, we have a few ideas.

Pop Beets Into Your Salad

Cooked and cooled beetroot is delicious and has a natural sweetness that is balanced with its earthy flavour. This makes it perfect for adding to salads. To make your small portion of beetroot go further you can grate it into your salad with the rest of your ingredients.

You can also chop it into small cubes and sprinkle it over the top as a delicious topping.

Make Beetroot Dip

Blend your beetroot and mix it with some natural yoghurt for a delicious dip you can use as a sauce, to dip your favourite dipping veg into or as a marinade over meat and fish!

Beet Houmous FODMAP

Bake Cake

Red velvet cake is a traditional recipe that used to be made with beetroot. Unfortunately, people tend to use red food colouring instead these days but you could use beets to make yourself a traditional cake that is naturally moist and has a lovely depth of flavour.

Make Beetroot Omelette

Add some grated beetroot into your omelette and you have a  healthy lunch with added nutrition. For some extra flavour add some bacon too! You can’t beat a bacon and beetroot omelette for a satisfying lunch.

Low FODMAP Beet Recipes

If you’re looking for delicious recipes containing beets that are low FODMAP then give these a go:

Other Beet Products

Beets can come in more forms than just the usual raw state. But are these other forms of beet low FODMAP or not?

Is Pickled Beetroot Low FODMAP?

It might seem surprising but pickled beetroot is considered low FODMAP. When tested by The Monash University they found that it is lower in FODMAP than when it is fresh.

Is Beet Hummus Low FODMAP?

Unfortunately, this depends… If the hummus has been made with garlic and onion then it is obviously a big no-no. The best approach to take with beet hummus is to make your own.

Quick Summary

Beetroot is a vegetable to be careful of when following a low FODMAP lifestyle. When answering whether beets are low FODMAP or not, it’s not straightforward. It can be considered low FODMAP but only if you half the normal portion.

So stick to two slices and enjoy beetroot in your salad or even in cakes as part of a low FODMAP diet.

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