Does Beet Root Make You Gassy? The Truth About Digestion and Beets

December 10, 2025 •

4 min read

In some individuals with sensitive digestive systems, a sudden increase in fiber from beets can lead to uncomfortable gas and bloating. This is because beets contain fermentable carbohydrates that can be broken down by gut bacteria, producing gas as a byproduct.

Quick Summary

Beets contain fermentable carbohydrates and dietary fiber that can cause gas and bloating, especially for those with sensitive stomachs or IBS. Digestive discomfort is more likely when consuming large amounts, beetroot juice, or raw beets. Preparation methods like cooking and managing portion sizes can help minimize these side effects. Individuals on a low-FODMAP diet should be especially mindful of their intake.

Key Points

Gas is a potential side effect: Beets contain fermentable carbohydrates and fiber that can cause gas and bloating, particularly for those with sensitive digestive systems.
FODMAPs are a key culprit: High levels of fructans and GOS, a type of FODMAP, ferment in the large intestine, producing gas.
Dosage and preparation matter: Raw beets and high-volume beetroot juice are more likely to cause gas than cooked, canned, or pickled varieties.
Start with small portions: Gradually introduce beets to allow your gut to adapt to the new fiber intake and minimize discomfort.
Cooking reduces FODMAPs: Cooking or pickling beets lowers their FODMAP content, making them easier to digest.
Stay hydrated: Drinking plenty of water is important to help the digestive system process the fiber in beets and prevent constipation.
Digestive enzymes may help: For some, enzyme supplements like alpha-galactosidase can assist in breaking down the carbohydrates that cause gas.

Understanding the Connection: Beets and Digestive Gas

Beets are often praised as a nutritious superfood, but for some, they come with an unwanted side effect: gas and bloating. The root of this digestive distress lies in certain components within beets and how they interact with our gut microbiome. While most people can enjoy beets without issue, those with sensitive stomachs or conditions like irritable bowel syndrome (IBS) may be more susceptible to discomfort.

The Fermentable Carbohydrate Factor: FODMAPs

One of the main culprits behind beetroot-induced gas is its high content of fermentable carbohydrates, specifically fructans and galacto-oligosaccharides (GOS). These carbohydrates belong to a group known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). The human body lacks the enzymes to properly digest these compounds in the small intestine, so they travel to the large intestine where they are fermented by gut bacteria. This fermentation process produces gases like hydrogen and methane, leading to the familiar symptoms of bloating, gas, and abdominal pain.

For those with IBS, this effect is often more pronounced due to heightened gut sensitivity. However, even healthy individuals can experience problems if they consume excessive amounts of high-FODMAP foods. The good news is that the FODMAP content in beets can vary significantly based on how they are prepared.

The Role of Dietary Fiber

Beets are an excellent source of dietary fiber, offering both soluble and insoluble types. Fiber is crucial for digestive health, promoting regularity and feeding beneficial gut bacteria. However, a sudden increase in fiber intake can overwhelm the digestive system, causing gas as a temporary side effect. For those who already have a high-fiber diet, adding a large quantity of beets may not cause issues, but for those with low fiber intake, it can come as a surprise. This is particularly true with fiber-rich beetroot powders and supplements.

The Form Matters: Juicing vs. Whole Beets

Beetroot's effect on digestion can also depend on whether you consume it as a whole vegetable or as a juice. While juicing removes most of the insoluble fiber, it concentrates the natural sugars and fermentable carbohydrates, which can still lead to digestive issues.

Reducing Gas and Bloating from Beets

To minimize the digestive side effects of beets, consider these strategies:

Start Small and Go Slow: Gradually introduce beets into your diet. This allows your gut bacteria to adjust and reduces the shock of a sudden fiber increase.
Cook Your Beets: Cooking beets, such as roasting or steaming, can help break down some of the tough fibers and make them easier to digest than raw beets. Canned or pickled beets also have a lower FODMAP content.
Watch Portion Sizes: Pay attention to how much you are eating. For those with IBS or sensitivity, a small portion (e.g., 30g of cooked beets) is less likely to cause discomfort.
Pair Strategically: Eat beets alongside low-fiber foods and other ingredients that support digestion. Pair them with lean proteins and healthy fats.
Stay Hydrated: Drinking plenty of water is essential when increasing fiber intake. This helps keep things moving smoothly and prevents constipation, which can worsen gas.
Consider Enzyme Supplements: Some people may benefit from taking an alpha-galactosidase enzyme supplement (like Beano) before eating beets to help break down the fermentable carbohydrates.

Cooking Methods for Easier Digestion


Preparation Method	Impact on Fiber	FODMAP Content	Potential for Gas	Benefit for Digestion
Raw Beets	High	High (Fructans, GOS)	High	Maximum nutrient retention; challenging for sensitive guts
Cooked Beets	Moderate	Moderate	Moderate	Breaks down some fiber, easier to digest
Pickled Beets	Low	Low (FODMAPs leach into brine)	Low	Can be consumed in larger portions on a low-FODMAP diet
Canned Beets	Moderate	Low	Low	Convenient option with reduced FODMAPs
Beetroot Juice	Low (fiber removed)	High (concentrated sugars)	Moderate to High	Concentrated nitrates; can cause blood sugar spikes and gas

Conclusion

In short, while beets are a nutrient-dense food with many health benefits, they can certainly make you gassy, especially if you have a sensitive stomach or IBS. The primary culprits are the fermentable carbohydrates (FODMAPs) and high fiber content that can cause gut bacteria to produce excess gas during fermentation. The key to avoiding discomfort is to manage your portion sizes and choose preparation methods that make them easier on the gut, such as cooking them thoroughly. By paying attention to your body's individual tolerance and gradually introducing them into your diet, you can enjoy the many nutritional benefits of beets without the unwanted digestive side effects.

Sources

Self Magazine: "What to Know About the Health Benefits of Beets—From Your Dentist"
Dr. Oracle: "What helps reduce gas from eating beets?"
NutriGardens: "Beetroot Side Effects and Reactions"
The IBS Dietitian: "Is beetroot low FODMAP?"
Casa de Sante: "Do Beets Cause Gas And Bloating"

Frequently Asked Questions

Beets cause gas in some people because they contain fermentable carbohydrates called FODMAPs and a high amount of dietary fiber. When these components are not fully digested in the small intestine, gut bacteria ferment them in the large intestine, producing gas.

To avoid gas, it is generally better to eat cooked beets rather than raw ones. The cooking process breaks down some of the fibers and reduces the FODMAP content, making them easier to digest.

Yes, beetroot juice can make you gassy, especially when consumed in large quantities or on an empty stomach. While juicing removes fiber, it concentrates the natural sugars and fermentable carbs that feed gut bacteria and cause gas.

To prevent gas from beets, introduce them gradually into your diet, eat smaller portions, and opt for cooked, canned, or pickled versions. You can also pair them with lower-fiber foods and drink plenty of water.

People with IBS should be cautious with beets due to their high FODMAP content. Raw beets are especially high in FODMAPs, while canned or pickled varieties are much lower. Testing your tolerance with very small, cooked portions is recommended.

Beetroot supplements, like powders, can still cause gas and bloating because they often contain concentrated fermentable carbohydrates and nitrates. As with whole beets, it's best to start with a small dose and increase it gradually.

Yes, proper hydration is crucial. Drinking plenty of water helps your digestive system process the fiber in beets effectively, preventing constipation and associated gas and bloating.