Are Pickled Beets FODMAP Friendly? A Low-FODMAP Guide

November 4, 2025 •

3 min read

According to Monash University, a leading authority on the low-FODMAP diet, pickled beets are low in FODMAPs, with some varieties containing no detectable amounts. This is welcome news for anyone wondering, "Are pickled beets FODMAP friendly?", as fresh beets are typically high in fructans and restricted on the diet.

Quick Summary

The pickling process leaches water-soluble fructans from beets into the brine, making them a low-FODMAP option. Unlike fresh beets, pickled varieties can be enjoyed in larger portions while managing IBS symptoms.

Key Points

Processing Reduces Fructans: The pickling process leaches water-soluble FODMAPs, specifically fructans, from the beets into the brining liquid.
Pickled Beets are Low-FODMAP: Monash University testing shows pickled beets can be consumed in larger portions than fresh beets, often with no detectable FODMAP content.
Drain the Brine: It is crucial to discard the brine that the beets were pickled in, as it contains the high-FODMAP fructans that have leached out.
Homemade Offers Control: Making your own pickled beets ensures that no high-FODMAP ingredients like onions or garlic are added to the recipe.
Canned Beets are an Option: While not as low in FODMAPs as pickled, canned beets are also a low-FODMAP option when consumed in smaller serving sizes and properly drained.
Listen to Your Body: Even with low-FODMAP foods, individual tolerance can vary. Start with small servings and observe your symptoms to find your personal limit.

Understanding FODMAPs and Beets

FODMAPs are a group of fermentable carbohydrates that can cause digestive distress for individuals with Irritable Bowel Syndrome (IBS). These include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Fresh beets are naturally high in fructans, a type of oligosaccharide, which is why they are restricted in larger quantities on a low-FODMAP diet. A typical low-FODMAP serving of fresh beets is just two thin slices (about 32 grams). This small serving size can make it difficult for beet lovers to enjoy this nutritious vegetable.

The Surprising Science Behind Pickled Beets

The reason pickled beets are FODMAP friendly lies in the preparation process. When beets are pickled in a vinegar-based solution, their water-soluble fructans leach out of the vegetable and into the brine. The longer the beets are pickled, the more fructans are removed. This process significantly reduces the overall FODMAP content of the beet itself. It's crucial to always drain the pickled beets thoroughly before eating to ensure you aren't consuming the high-FODMAP brine.

Pickled vs. Fresh vs. Canned Beets: A Comparison

When it comes to managing IBS symptoms, the preparation method of beets is a critical factor. Here is a comparison of how different beet forms stack up on the low-FODMAP diet, based on testing by Monash University.


Beet Form	FODMAP Level	Recommended Serving Size	Key Preparation Details
Fresh Beets	High FODMAP	Very small: 2 thin slices (32g)	Must be consumed in very small portions to remain low-FODMAP.
Canned Beets	Low to Moderate FODMAP	Low-FODMAP at 1/2 cup (60g). Moderate at 1 cup (120g).	The canning process reduces fructans, but not as efficiently as pickling. Drain thoroughly before eating.
Pickled Beets	Low FODMAP (often undetectable)	Up to 1/2 cup (75g) with no detectable FODMAPs. Can often be eaten freely in larger quantities.	The acidic brine leaches water-soluble fructans. Must be drained well. Homemade versions should avoid high-FODMAP additives.

How to Enjoy Pickled Beets on a Low-FODMAP Diet

For those who miss beets on their low-FODMAP diet, pickled beets offer a fantastic solution. Here are some tips for incorporating them into your meals:

Salads: Add drained pickled beet slices to salads for a tangy, flavorful boost. Pair with low-FODMAP greens, nuts like walnuts, and a simple vinaigrette made with garlic-infused oil.
Side Dishes: Serve a side dish of pickled beets with low-FODMAP meals. They can add a vibrant color and a pleasant acidic contrast.
Homemade is best: When making your own pickled beets at home, you have full control over the ingredients. Use a low-FODMAP recipe that includes apple cider vinegar, sugar, salt, and safe spices like mustard seed and peppercorns. Avoid high-FODMAP additions like onion or garlic.
Mindful Serving: While pickled beets are generally very low in FODMAPs, it is still wise to monitor your personal tolerance. Start with a standard serving size and see how your body reacts before increasing the amount.

Nutritional Benefits of Pickled Beets

Beyond their low-FODMAP status, pickled beets also offer several health benefits. They are a good source of potassium, calcium, and iron. The fermentation and pickling process can also increase the concentration of beneficial probiotics, which support overall gut health. Additionally, beets contain powerful antioxidants like betalains, which have anti-inflammatory properties.

Conclusion: A Clear Low-FODMAP Winner

In summary, the answer to the question "are pickled beets FODMAP friendly?" is a resounding yes. The pickling process effectively removes the high concentrations of fructans found in fresh beets, making them a safe and delicious option for individuals following a low-FODMAP diet. By draining the beets properly and being mindful of portion sizes, you can reintroduce this nutritious and flavorful vegetable without triggering digestive symptoms. Whether you buy them canned or make them at home, pickled beets are a versatile and healthy addition to a low-FODMAP meal plan.

For more detailed information on specific low-FODMAP serving sizes and food listings, consult the official Monash University FODMAP Diet App, which is the gold standard for FODMAP research and testing.

Creating Your Own Low-FODMAP Pickled Beets

Making your own pickled beets is a straightforward process that guarantees low-FODMAP compliance. By controlling the ingredients, you can ensure no hidden high-FODMAP additives sneak in. A basic recipe involves cooking the beets until tender, peeling and slicing them, and then combining them with a vinegar, water, and sugar brine seasoned with low-FODMAP spices. It's a simple way to preserve beets while making them digestible for sensitive guts.

Frequently Asked Questions

Fresh beets are high in fructans, a type of FODMAP. When beets are pickled in a vinegar solution, these water-soluble fructans leach out of the vegetable and into the liquid. By draining the brine, you effectively remove the high-FODMAP content, leaving behind a low-FODMAP beet.

According to Monash University, a serving size of up to 1/2 cup (75 grams) of pickled beets is considered low-FODMAP, with no detectable FODMAPs. You can often enjoy them in larger portions, but it is best to test your personal tolerance.

Yes, but you should always check the ingredients list. Ensure there are no added high-FODMAP ingredients, such as onion or garlic. Brands that use a standard vinegar, sugar, and spice brine are typically safe.

A simple recipe involves boiling fresh beets until tender, peeling and slicing them, then marinating them in a brine of apple cider vinegar, water, sugar, salt, and safe spices like mustard seed and peppercorns. Ensure all high-FODMAP ingredients are avoided.

Canned beets are also a low-FODMAP option, though the process is slightly less effective at removing fructans than pickling. Monash University approves a 1/2 cup (60 gram) serving of canned beets, provided you drain the liquid.

While low in FODMAPs, some people with sensitive guts may react to the acidity of the vinegar or added spices. As with any food, pay attention to how your body responds and adjust your intake accordingly.

Other pickled vegetables tested by Monash University and found to be low-FODMAP include pickled cucumbers (gherkins), jalapeños, and onions in specific, small servings.