Are Pickled Beets Low in FODMAP? A Comprehensive Guide

January 8, 2026 •

4 min read

According to the highly-regarded Monash University FODMAP app, pickled beets are considered a low FODMAP food in controlled serving sizes, a stark contrast to their raw form. This makes pickled beets a welcome addition for those managing IBS symptoms, providing a way to enjoy this nutritious vegetable safely on a low FODMAP diet.

Quick Summary

Pickled beets are low FODMAP in portions of up to ½ cup (75 grams), as the fermentable oligosaccharides leach into the brine. Raw beets, by contrast, are high in FODMAPs, requiring a much smaller portion. The safe consumption of pickled beets depends on careful portion control.

Key Points

Pickled, Not Raw: Raw beets are high in FODMAPs, but the pickling process effectively reduces the fructan content.
Portion Control is Key: A safe low FODMAP serving of pickled beets is typically ½ cup (75 grams), as recommended by Monash University.
Leaching is the Process: Pickling leaches the water-soluble FODMAPs, specifically fructans, out of the beets and into the surrounding brine.
Check for Hidden FODMAPs: When buying commercially prepared pickled beets, always check the ingredient list for high FODMAP additives like garlic or onion.
Homemade Offers Control: Making your own pickled beets is the safest way to ensure a low FODMAP product, allowing you to use only friendly ingredients.
Discard the Brine: It is advisable to discard the brine, especially for canned beets, as it contains the leached FODMAPs.

The FODMAP Difference: Raw vs. Pickled Beets

Raw beetroot is naturally high in FODMAPs, specifically oligosaccharides (fructans) and galacto-oligosaccharides (GOS). For many people with Irritable Bowel Syndrome (IBS), consuming raw beets in anything but a very small quantity (as little as two slices, or 32g) can trigger digestive distress. The 'F' in FODMAP stands for 'fermentable,' and these short-chain carbohydrates are poorly absorbed in the small intestine. They travel to the large intestine, where they are fermented by gut bacteria, causing gas, bloating, and other common IBS symptoms.

Pickling, however, fundamentally changes the FODMAP content of beets. When beets are pickled in an acidic solution like vinegar, the water-soluble fructans naturally present in the vegetable leach out into the surrounding brine. This process effectively 'drains' the FODMAPs from the beets, making them much more tolerable for sensitive individuals. For this reason, pickled beets offer a fantastic alternative for those who miss the earthy flavor and nutritional benefits of fresh beets but need to avoid high FODMAP foods.

Understanding Safe Serving Sizes

For individuals on a low FODMAP diet, portion control is paramount, even with pickled beets. While the pickling process drastically reduces the FODMAPs, the food is not entirely FODMAP-free, and overconsumption can still lead to symptoms. Monash University's testing is the gold standard for FODMAP content, and their app specifies a safe, low FODMAP serving size for pickled beetroot.

Monash-Approved Low FODMAP Serving: A ½ cup (75g) serving of pickled beetroot is considered low FODMAP.
Check the Label: If you are buying store-bought pickled beets, be sure to check the ingredients list. Some commercial brines may include high FODMAP ingredients like garlic or onion, which would render the product unsuitable for a low FODMAP diet.
Homemade is Safest: Making your own pickled beets ensures that only low FODMAP ingredients are used in the brine, giving you complete control over the final product.

Making Your Own Low FODMAP Pickled Beets

Creating your own pickled beets at home is surprisingly simple and guarantees a low FODMAP-friendly condiment. You can create a classic sweet and tangy flavor profile without any high FODMAP additives. Here’s a basic recipe outline:

Low FODMAP Pickled Beets Recipe

Ingredients: Beets, water, apple cider or white vinegar, sugar (optional), salt, and optional low FODMAP spices like dill seeds, mustard seeds, or peppercorns.
Instructions:
1. Cook the beets until tender. This can be done by boiling or roasting.
2. Once cool, peel the beets (the skin should slip off easily) and chop or slice as desired.
3. Prepare the brine by combining the vinegar, water, salt, and sugar in a saucepan and heating until the salt and sugar dissolve.
4. Pack the cooked beets and any chosen low FODMAP spices into a clean jar.
5. Pour the cooled brine over the beets, ensuring they are fully submerged.
6. Seal the jar and refrigerate for at least 24 hours to let the flavors meld. They will keep for several weeks in the fridge.

Raw vs. Pickled Beets: A FODMAP Comparison

To highlight the dramatic difference the pickling process makes, consider this comparison table. This demonstrates why one preparation method is a safe choice for many, while the other is best avoided during the elimination phase of the low FODMAP diet.


Feature	Raw Beets	Pickled Beets
FODMAP Content	High in fructans and GOS.	Low in fructans due to leaching.
Monash Serving Size	32g (approx. 2 thin slices).	75g (approx. ½ cup).
Effect on IBS	May cause symptoms like bloating, gas, and discomfort.	Generally well-tolerated in a low FODMAP serving size.
Prep Method	Can be eaten raw in salads or cooked.	Pickled in vinegar after being cooked.
FODMAP Removal	None.	Fructans are leached into the brine.

Conclusion

For those following a low FODMAP diet, the good news is that you can still enjoy the vibrant color and tangy taste of beets. The key lies in choosing pickled beets over raw, as the pickling process effectively reduces their fructan content to a manageable level. By adhering to the recommended serving size of ½ cup and being mindful of high FODMAP ingredients in commercial products, you can safely reincorporate this versatile and nutritious vegetable. As always, listening to your body's response and consulting a registered dietitian is the most effective approach to managing your IBS and dietary needs.

For more detailed information and recipe ideas, consider exploring authoritative resources like the Monash University FODMAP blog.

Disclaimer: Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have a medical condition like IBS.

What are FODMAPs?

FODMAPs are a group of short-chain carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that are poorly absorbed in the small intestine and can cause digestive symptoms in sensitive individuals.

Is there a difference between pickled and canned beets?

Both pickled and canned beets have a lower FODMAP content than raw beets due to the leaching process. However, pickling in an acidic brine is generally more efficient at reducing FODMAPs, and canned options may have slightly higher FODMAP levels. Always check serving sizes for canned beets as they may differ from pickled versions. The brine should be discarded.

Frequently Asked Questions

According to Monash University, a low FODMAP serving of pickled beets is ½ cup, which is equivalent to 75 grams.

Raw beets contain high levels of fructans, a type of fermentable oligo-saccharide. The process of pickling, which involves a vinegar solution, causes these water-soluble fructans to leach out of the beets and into the brine.

Not all pickled vegetables are low in FODMAPs. The FODMAP content depends on the specific vegetable and the pickling process. It is crucial to check a trusted source like the Monash University FODMAP app for each specific item, as the FODMAPs in pickled garlic and onions are different from beets.

Yes, pickled beets are typically safe to consume in the elimination phase, as long as you stick to the recommended serving size of ½ cup (75 grams) and ensure no high FODMAP ingredients were used in the pickling brine.

Yes, it is very important to check the ingredients of store-bought pickled beets. Some commercial brands may add high FODMAP ingredients like garlic or onion to their brine, which would make them unsuitable for a low FODMAP diet.

Making your own pickled beets is the best way to guarantee they are low FODMAP, as you can control all the ingredients in the brine. This avoids the risk of hidden high FODMAP additives in commercial products.

Both pickling and canning reduce the FODMAP content of beets. However, pickling in an acidic vinegar brine is generally considered more effective at drawing out fructans. For both methods, it is best to discard the liquid as that is where the FODMAPs have leached.