Understanding FODMAPs and How Beets Fit In
FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—a group of short-chain carbohydrates that are poorly absorbed by the small intestine. Instead of being absorbed, they travel to the large intestine where gut bacteria ferment them, producing gas and causing symptoms like bloating, gas, and abdominal pain in sensitive individuals, such as those with IBS. Beets contain fructans and galacto-oligosaccharides (GOS), which are types of oligosaccharides and can trigger these symptoms if consumed in large quantities. However, their FODMAP status is not a simple 'yes' or 'no', and depends heavily on how they are processed.
The FODMAP Content of Beets by Preparation
Fresh or Cooked Beets
Fresh or cooked beets are considered high FODMAP in standard Australian dietary guideline portion sizes (around 75g) due to their high concentration of fructans. The good news is that a small amount is tolerated. According to Monash University, a world-leading authority on FODMAP research, a low FODMAP portion size for fresh or cooked beets is 32 grams, or approximately two thin slices. It is critical to stick to this small portion to avoid triggering symptoms, especially during the elimination phase of the diet, and to be mindful of 'FODMAP stacking'—consuming multiple small low-FODMAP portions that add up to a high-FODMAP load.
Canned Beets
Interestingly, the processing involved in canning significantly reduces the FODMAP content of beets. The water-soluble fructans leach out of the beets into the canning liquid. This means a larger portion of canned beets is low FODMAP compared to fresh ones. A low FODMAP serving of canned, drained beets is 60 grams, or about a half-cup. To ensure you're consuming the lowest FODMAP version, always discard the brine before eating.
Pickled Beets
Pickled beets are the most FODMAP-friendly option for beet lovers. The pickling process, especially with vinegar, is highly effective at extracting the water-soluble fructans from the vegetable. As a result, pickled beets are considered FODMAP-free and can be enjoyed freely on the diet. This offers a fantastic way to incorporate beets into your meals without worrying about portion sizes.
Juices and Powders
Beetroot juice and powder should be avoided during the low FODMAP elimination phase. Because these products are highly concentrated, they also concentrate the FODMAPs, making even small amounts potentially problematic. Some resources presume beet juice and extract are high FODMAP, though testing is limited.
Comparison of FODMAP Levels in Beet Products
| Beet Type | FODMAP Status | Safe Portion Size (Monash University Guidelines) |
|---|---|---|
| Fresh or Cooked Beets | High in fructans and GOS at standard servings. | Low FODMAP at 32g (approx. 2 thin slices). |
| Canned, Drained Beets | Low FODMAP, as fructans leach into the brine. | Low FODMAP at 60g (approx. 1/2 cup). |
| Pickled Beets | FODMAP-free due to acidic pickling process. | Can be eaten more freely, but listen to your body. |
| Beetroot Juice | Presumed High FODMAP, due to concentration. | Avoid during elimination phase. |
Nutritional Benefits and How to Incorporate Beets Safely
Aside from FODMAP content, beets are a nutritional powerhouse, rich in folate, manganese, and potassium. They are also a great source of dietary fiber, which promotes digestive regularity, and powerful antioxidants called betalains. Knowing how to prepare and portion them correctly allows you to enjoy these benefits while managing your symptoms.
Here are some tips for incorporating low FODMAP beets:
- Salads: Use a small portion of thinly sliced, cooked beets to add color and nutrients to a salad with low FODMAP greens like arugula or spinach.
- Dips: Utilize canned beets to create a vibrant and flavorful low FODMAP dip. Make sure to drain and rinse them well before blending with other compliant ingredients like lactose-free yogurt.
- Pickled side: Enjoy pickled beets as a tangy side dish, as their FODMAP content is minimal.
Low FODMAP Alternatives to Beetroot
If you find even small amounts of beets problematic or want more flexibility with your vegetable intake, several low FODMAP alternatives offer similar nutritional value and versatility:
- Carrots: A classic low FODMAP root vegetable, carrots can be roasted or shredded for salads.
- Radishes: These add a similar peppery, crunchy element to salads and sides.
- Red Cabbage: Adds a vibrant pop of color and is low FODMAP in moderate portions (up to 75g).
- Spinach: A versatile, low FODMAP leafy green that can be used in salads, smoothies, or cooked into dishes.
Conclusion: Navigating Beets on a Low FODMAP Diet
Ultimately, whether beets are low in FODMAPs depends on their form and the quantity consumed. Fresh and cooked beets are high in FODMAPs unless you stick to a very small portion, while canned and especially pickled versions are much more gut-friendly and allow for larger servings. By understanding these distinctions, individuals on a low FODMAP diet can continue to enjoy the vibrant color and nutritional benefits of beets without triggering uncomfortable digestive symptoms. It is always wise to listen to your body and adjust portions based on your personal tolerance, or to consult a dietitian for personalized advice.
For more detailed information on FODMAPs and specific food allowances, consider visiting the official Monash University FODMAP Diet website, a key resource for individuals with IBS.
