Are there any side effects of eating beets? A comprehensive guide

December 3, 2025 •

3 min read

Affecting approximately 10-14% of the population, beeturia, the harmless condition of pink or red urine after eating beets, is perhaps the most well-known side effect of this vibrant root vegetable. However, a few other potential side effects exist that people, especially those with certain health conditions, should be aware of.

Quick Summary

Beets are generally safe but may cause beeturia, kidney stones due to high oxalate levels, digestive upset from fiber, and lower blood pressure. Moderation is key.

Key Points

Beeturia is Harmless: The red or pink urine caused by beet consumption, or beeturia, is not dangerous but can indicate an underlying iron deficiency.
Kidney Stone Risk: Beets are high in oxalates, which can increase the risk of calcium oxalate kidney stones, especially for those with a history of the condition.
Blood Pressure Drop: The high nitrate content in beets can significantly lower blood pressure, which is beneficial for some but risky for people with hypotension or those on blood pressure medication.
Digestive Issues: A sudden increase in high-fiber beet intake can lead to gas, bloating, and digestive discomfort for individuals with sensitive stomachs.
Moderation is Essential: Eating or juicing beets in excessive quantities can lead to adverse effects like vitamin A toxicity and gout flare-ups.
Allergic Reactions are Rare: While uncommon, allergies to beets can occur, with symptoms ranging from oral irritation to more severe reactions like anaphylaxis.

The Red Alert: Understanding Beeturia

Beeturia is a common, harmless condition where urine and stool turn red or pink after eating beets. This is due to betacyanin, a pigment in beets. While usually broken down during digestion, it can pass through the body undigested in some individuals. Beeturia is more frequent in those with iron deficiency or poor absorption. If persistent with other anemia symptoms, consult a doctor. Otherwise, it's temporary.

The Oxalate Connection: A Risk for Kidney Stones and Gout

Beets are high in oxalates, compounds that can form calcium oxalate kidney stones in susceptible individuals. High oxalate intake can also increase uric acid, potentially causing gout. If prone to kidney stones, consume beets in moderation. Pairing with calcium-rich foods or boiling can reduce oxalate impact.

Digestive Concerns: Fiber and Bloating

Beets are a good source of fiber, aiding digestion. However, sudden high intake can cause gas, bloating, and discomfort in those not used to fiber. Introduce beets gradually. Cooking can improve digestibility compared to raw. Individuals with sensitive stomachs or IBS may be more affected.

The Blood Pressure Puzzle: High Nitrates and Hypotension

The high nitrate content in beets converts to nitric oxide, which relaxes blood vessels and lowers blood pressure. While good for hypertension, it can be risky for people with low blood pressure (hypotension), potentially causing dizziness or fainting. Those on blood pressure medication should consult a doctor before increasing beet intake due to the potential for excessively low blood pressure.

Who Should Be Cautious with Beet Consumption?

Consult a healthcare provider if you have pre-existing conditions.

Individuals prone to kidney stones: Risk from high oxalate content.
Those with hypotension: Risk from blood pressure-lowering nitrates.
People on blood pressure medication: Beets can enhance medication effects.
Individuals with digestive issues: High fiber can cause discomfort.
Those with gout: Increased uric acid risk from oxalates.
People with liver disease: Possible strain on detoxification pathways with excessive intake.
Anyone with a known beet allergy: Although rare, reactions can occur.

Side Effect Comparison: Beets vs. Beet Juice


Feature	Eating Whole Beets	Drinking Beet Juice
Fiber	High, beneficial but can cause digestive upset.	Very low, most fiber removed.
Nitrates	High, lowers blood pressure.	Highly concentrated, stronger effect on blood pressure.
Oxalates	Moderate in root, high in greens.	Concentrated, higher kidney stone risk.
Nutrients	Contains fiber, vitamins, and minerals.	Concentrated vitamins and minerals, less fiber.
Blood Sugar	Natural sugars, fiber helps regulate.	Concentrated natural sugars, faster blood sugar rise.

Conclusion: Enjoying Beets Safely

Beets offer many health benefits, but awareness of potential side effects is important. Moderate consumption is safe and beneficial for most. Understand issues like beeturia, kidney stone risk, digestive discomfort, and blood pressure effects to enjoy beets confidently. Consult a healthcare professional if you have pre-existing conditions.

Final Thoughts

Beets are nutritious, but moderation is key. Beeturia is harmless, but other effects, especially concerning oxalates and blood pressure, need consideration for certain individuals. Stay informed to incorporate beets safely. For more information on kidney stone prevention, Harvard Health offers useful tips.

A Final Look at the Bigger Picture

Beet side effects are manageable and mainly affect specific groups or occur with excessive intake. The health benefits generally outweigh the risks for most people. Balance and variety in your diet are crucial, as is listening to your body's response.

Frequently Asked Questions

No, beeturia is a benign and harmless condition caused by the temporary excretion of betacyanin pigment. However, a higher incidence of beeturia can sometimes be linked to iron deficiency or poor nutrient absorption.

Beets contain high levels of oxalates, which can contribute to the formation of calcium oxalate kidney stones in susceptible individuals. People with a history of kidney stones should limit their intake or consume beets in moderation.

The nitrates in beets are converted into nitric oxide, which dilates blood vessels and can lower blood pressure. This is beneficial for hypertension, but people with low blood pressure or those on medication should exercise caution.

Beets are high in fiber. If your body is not used to a high-fiber diet, a sudden increase can cause digestive upset. To minimize discomfort, introduce beets gradually and consider cooking them, which can make them easier to digest.

Yes, excessive consumption can lead to side effects. For example, a high intake of oxalates can increase kidney stone risk, and consuming too much beta-carotene can potentially cause vitamin A toxicity.

Beet allergies are relatively rare, but they can occur. Symptoms can include oral allergy syndrome (itching in the mouth) or, in very rare cases, anaphylaxis. Cooking the beets often reduces the risk of an allergic reaction.

Beet juice has similar side effects but in a more concentrated form. It contains high levels of nitrates and oxalates without the fiber, which can lead to a more pronounced effect on blood pressure and a higher concentration of oxalates for the kidneys to process.