Does Beetroot Have Any Negative Side Effects? What You Should Know

November 26, 2025 •

3 min read

Rich in health-boosting compounds like betalains and nitrates, beetroot is often celebrated as a superfood. Yet, as with any potent food, overconsumption or individual sensitivities can lead to adverse reactions, prompting the question: does beetroot have any negative side effects?

Quick Summary

Overindulging in beetroot can lead to a variety of side effects, including harmless reddish urine, increased risk of kidney stones due to oxalates, digestive discomfort, and a potentially dangerous drop in blood pressure. Individuals with pre-existing conditions should be especially mindful of their intake.

Key Points

Beeturia is mostly harmless: The reddish or pink discoloration of urine or stool after eating beets is not a medical concern for most people, though it can sometimes be associated with iron deficiency.
High oxalates can cause problems: Due to high oxalate content, excessive beetroot consumption can increase the risk of calcium-oxalate kidney stones, especially in susceptible individuals.
Blood pressure can drop too low: The nitrates in beetroot significantly lower blood pressure, which can be dangerous for those with hypotension or on blood pressure medication.
Digestive issues are common: The high fiber and fructan levels in beets can cause bloating, gas, and stomach cramps, particularly when consumed in large quantities or by sensitive individuals.
Moderation prevents most issues: Most negative side effects are linked to overconsumption. Enjoying beetroot in moderation is the best strategy to reap its benefits without risks.
Juice vs. whole beets: Beetroot juice concentrates nitrates and sugars while removing fiber, potentially exacerbating issues like blood sugar spikes and digestive upset compared to eating the whole vegetable.
Potential for allergies: Though rare, allergic reactions to beetroot can occur, with severe cases requiring immediate medical attention.

Common Negative Side Effects

Beeturia: The Harmless Red Scare

One of the most widely known and startling side effects of consuming beetroot is beeturia, the condition where urine or stool turns a reddish or pink color. This is caused by the pigment betanin, which some individuals have trouble breaking down during digestion.

Is it dangerous? No, in most cases, beeturia is completely harmless.
What should you watch for? While benign, persistent discoloration could signal an underlying issue like iron deficiency or low stomach acid. If you notice discolored urine and haven't had beets recently, or if it persists, consult a doctor to rule out other causes.

Increased Risk of Kidney Stones

Beets and their greens contain high levels of oxalates, natural compounds that can form painful calcium-oxalate stones in the kidneys of susceptible individuals.

People with a history of kidney stones should be cautious with their beet intake.
Boiling beets can significantly reduce their oxalate content.
Pairing beets with calcium-rich foods can help bind oxalates in the gut.

Digestive Discomfort

The high fiber and fructan content in beetroot can lead to bloating, gas, cramps, and diarrhea for some individuals.

Start slowly: Introduce beets gradually to allow your digestive system to adapt.
Consider portion size: Smaller servings are less likely to cause an upset stomach.
Watch for specific sensitivities: Individuals with IBS may be more prone to these effects.

Hypotension: When Blood Pressure Gets Too Low

Beetroot's high nitrate content can significantly lower blood pressure. While beneficial for hypertension, this can be risky for individuals with pre-existing low blood pressure or those on blood pressure medication, potentially leading to dizziness and fainting.

Beetroot Juice vs. Whole Beets: Potential Differences

There are key differences in how your body processes beetroot depending on whether you eat it whole or drink it as juice.


Feature	Whole Beetroot	Beetroot Juice
Fiber Content	High	Low
Sugar Concentration	Lower	High
Nutrient Delivery	Slower absorption	Rapid absorption
Effect on Digestion	Aids regulation	Can cause greater upset
Effect on Blood Sugar	Fiber helps regulate	Can cause rapid spikes
Risk Factor	Less concentrated side effects	Higher concentration of nitrates and oxalates

Other Specific Cautions and Considerations

Allergic Reactions

Though rare, allergic reactions to beetroot can occur, ranging from mild skin reactions to severe anaphylaxis. Seek immediate medical attention if you experience symptoms like throat tightness or difficulty breathing.

Gout and Uric Acid

High oxalate content in beets may contribute to increased uric acid levels, potentially triggering gout. Limiting intake to about a half-cup per day is recommended for those at risk.

Potential Liver Strain

Excessive, long-term intake has been linked to a potential accumulation of metal ions in the liver. Moderation is advisable to avoid overburdening the liver.

Interactions with Medication

Beetroot's vitamin K can interfere with blood thinners, and its blood pressure-lowering effect requires caution for those on related medications. Always consult a doctor before making significant dietary changes if you are on medication.

Conclusion

While beetroot is a nutritious addition to most diets, it is not without potential negative side effects, particularly with excessive consumption. For most healthy individuals, risks can be minimized by enjoying beetroot in moderation and opting for whole beets over juice. For those with a history of kidney stones, hypotension, or specific digestive sensitivities, being mindful of portion sizes and preparation methods is crucial. As with any dietary change, paying attention to your body's signals and consulting a healthcare professional is the best way to ensure your well-being. To learn more about managing blood pressure through diet, consider exploring resources from reputable health organizations like the British Heart Foundation.

Frequently Asked Questions

Beeturia is the condition of having reddish-pink urine or stool after eating beetroot. It is caused by the natural pigment betanin and is generally considered harmless. However, if the discoloration occurs without eating beets or is persistent, consult a doctor to rule out other issues like iron deficiency.

Yes, beetroot contains high levels of oxalates, which can contribute to the formation of calcium-oxalate kidney stones in people who are susceptible. If you are prone to kidney stones, it is advisable to limit your intake or choose boiled beets, which have a lower oxalate content.

Beetroot is known to lower blood pressure due to its high nitrate content. This is beneficial for those with hypertension, but it can be dangerous for individuals with hypotension or those already on blood pressure medication, as it could cause an excessive drop.

The high fiber and fructan content in beetroot can lead to digestive discomfort such as gas, bloating, and cramps, especially for those with sensitive stomachs or IBS. Starting with small portions and eating them cooked may help.

Beetroot juice removes the fiber, concentrating nitrates and sugars. This can lead to more rapid and pronounced effects, including a faster drop in blood pressure and larger blood sugar spikes. For general health, consuming whole beets with the fiber is often a better choice.

Although rare, allergic reactions to beetroot can happen. Symptoms can range from hives and itching to severe reactions like anaphylaxis. If you experience difficulty breathing, swelling, or dizziness after consuming beets, seek immediate medical help.

There is no official guideline, but moderation is key. A half-cup serving of beets per day is suggested to minimize risks like gout from oxalates. A 250ml serving of beetroot juice daily is often cited in studies, but this can cause stronger effects.