Is Beetroot Ok to Eat with Acid Reflux? An Alkaline Ally

December 26, 2025 •

4 min read

According to Johns Hopkins Medicine, root vegetables like beets are often recommended for people with acid reflux. The good news is that for most people, beetroot is not only okay to eat with acid reflux, but it can actually be a beneficial addition to a gut-friendly diet. Its alkaline nature, combined with a high fiber content, makes it a soothing and easy-to-digest option.

Quick Summary

Beetroot is generally safe for people with acid reflux due to its alkaline properties and high fiber content. When properly prepared by roasting or boiling, it can help neutralize stomach acid and aid digestion. Avoid pickled versions and excessive consumption to prevent potential issues.

Key Points

Alkaline Properties: Beetroot has an alkalizing effect that can help neutralize stomach acid and reduce heartburn.
Rich in Fiber: High dietary fiber in beets aids digestion, prevents constipation, and helps regulate bowel movements.
Anti-Inflammatory: Betalain antioxidants in beetroot reduce gut inflammation, potentially easing symptoms of acid reflux and gastritis.
Proper Preparation is Key: Opt for roasted, boiled, or steamed beetroot; avoid pickled beets, which are highly acidic.
Listen to Your Body: Start with small portions, especially if eating raw or drinking juice, to see how your system reacts and avoid potential bloating.
Supports Gut Health: The prebiotic fiber in beetroot nourishes beneficial gut bacteria, promoting a balanced and healthy microbiome.

The Alkaline Nature of Beetroot and its Impact on Acid Reflux

Beetroot is a valuable addition to an acid reflux-friendly diet primarily due to its alkaline properties. While some foods are highly acidic and can exacerbate reflux, alkaline foods like beets can help to neutralize stomach acid, thereby reducing the frequency and severity of heartburn.

How Beetroot’s Nutrients Benefit Your Gut

Beyond its alkaline nature, beetroot is packed with several components that support digestive health:

High Fiber Content: A single cup of beetroot contains a significant amount of dietary fiber, which aids digestion and promotes regular bowel movements. Fiber adds bulk to stool, ensuring food moves efficiently through the digestive tract and reducing the likelihood of constipation, which can contribute to acid reflux pressure.
Prebiotic Effects: The fiber in beets acts as a prebiotic, nourishing the beneficial bacteria in your gut. A balanced gut microbiome is essential for proper digestion and can help reduce inflammation, further soothing the digestive system.
Anti-inflammatory Properties: Beetroot contains potent antioxidants called betalains, which give it its vibrant color. Betalains have anti-inflammatory qualities that can help reduce irritation and inflammation in the digestive tract, which can be beneficial for conditions like gastritis and acid reflux.
Nitrate Conversion: Beets contain nitrates, which the body converts into nitric oxide. Nitric oxide helps relax blood vessels, increasing blood flow to the digestive organs, which enhances their function and overall digestive efficiency.

Comparison: Beetroot Preparation Methods for Acid Reflux

How you prepare your beetroot matters significantly when managing acid reflux. Certain preparation methods can enhance its benefits, while others might worsen symptoms.


Preparation Method	Impact on Acid Reflux	Why it Matters
Roasted/Boiled	Very Safe & Beneficial	The cooking process makes the fiber more digestible. Served without acidic additions, it's a great alkaline choice.
Steamed	Safe & Gentle	Steaming preserves nutrients while making the beet tender. Similar to roasting or boiling, it's gentle on the stomach.
Juiced	Generally Safe (in moderation)	The juicing process removes most of the fiber, but the concentrated nutrients and alkalizing effect can be beneficial. However, some with very sensitive stomachs might find the concentration irritating.
Pickled	Potentially Aggravating	Pickled beets are stored in vinegar, a highly acidic liquid. This process can completely negate the alkaline benefits of beetroot and trigger heartburn.
Raw	Moderately Safe (in small portions)	While nutritious, raw beets can be harder to digest due to their tough fiber. It's best to start with small amounts to see how your stomach reacts.

Expert Recommendations and How to Incorporate Beetroot Safely

Incorporating beetroot into your diet requires some awareness of your personal triggers and tolerance levels, especially when you have a sensitive digestive system. Health professionals often advise starting with cooked beets and introducing beetroot juice gradually. For instance, a small, roasted beet in a salad with other alkaline ingredients like mixed greens and a low-acid dressing can be a perfect starting point. For those who enjoy beetroot juice, beginning with a small portion (¼ cup) and increasing it to ½ to 1 cup per day allows your body to adjust. Mixing it with other non-acidic juices like carrot or cucumber can also make it more palatable and gentler on the stomach. It's crucial to listen to your body and make adjustments as needed. For recipes designed for sensitive digestive systems, a resource like GERD Chef can offer some great starting points.

Potential Side Effects and Considerations

While beetroot is largely beneficial, it does have a few considerations. Some individuals, particularly those with Irritable Bowel Syndrome (IBS) who follow a low FODMAP diet, may experience digestive distress like gas, bloating, or diarrhea from larger quantities of fresh beets. Beets are also high in oxalates, which can be a concern for individuals prone to kidney stones, so moderation is key for this group. Additionally, beetroot juice is known to lower blood pressure, which is generally a positive effect but should be monitored by those with naturally low blood pressure. A healthy digestive system relies on a complex balance of diet and lifestyle, and while beetroot can be a powerful tool, it's not a standalone cure.

Conclusion: Beetroot as a Soothing Addition

In summary, beetroot is generally a safe and even beneficial food for those with acid reflux. Its natural alkalinity helps neutralize excess stomach acid, while its rich fiber and anti-inflammatory compounds support overall digestive health. The key lies in careful preparation—favoring cooking methods like roasting or boiling over pickling—and mindful consumption. By starting with small, cooked portions and avoiding acidic preparations, individuals can likely enjoy the digestive benefits of beetroot without triggering heartburn. As with any dietary change for a health condition, paying attention to your body's specific reaction is the most important step.

Final Recommendations for Your Diet

Choose Cooked Over Pickled: Always opt for boiled, steamed, or roasted beetroot to avoid the acidic vinegar found in pickled varieties.
Start Small: Begin with small portions of cooked beetroot to gauge your personal tolerance before increasing your intake.
Combine with Alkaline Foods: Pair beetroot with other low-acid foods like chicken, brown rice, or leafy greens to create reflux-friendly meals.
Be Mindful of Juice: If drinking beetroot juice, dilute it with water or mix with other neutral juices like carrot, and start with small amounts.
Consult a Professional: If you experience persistent or worsening symptoms, consult a healthcare professional for personalized dietary advice.

Frequently Asked Questions

Yes, in moderation. Beetroot juice has an alkalizing effect that can help balance pH levels in the stomach. Start with small amounts (around 1/4 cup) and consider diluting it with water or mixing it with other non-acidic juices like carrot to see how your stomach reacts.

Yes, pickled beetroot is often soaked in vinegar, a highly acidic substance that can trigger or worsen acid reflux symptoms. It is best to avoid pickled varieties and stick to cooked or fresh beetroot instead.

For a sensitive stomach, boiling, steaming, or roasting beetroot until it is soft and tender is the best approach. This breaks down the fiber, making it easier to digest.

While generally safe, some people may experience gas, bloating, or diarrhea, particularly when consuming large amounts of raw or fresh beets. Additionally, those prone to kidney stones should be mindful of its oxalate content, and individuals with low blood pressure should monitor their levels.

No, beetroot does not typically increase stomach acid. In fact, its alkaline nature helps to neutralize stomach acid, which is why it can be beneficial for those with acid reflux.

You can try small amounts of raw beetroot, but be aware that the fiber is tougher and can be harder to digest. Cooked beetroot is a gentler option for most people with sensitive digestive systems.

The best way to consume beetroot for digestion is to start with a moderate portion of cooked beetroot, either roasted or boiled. Eating it as part of a balanced meal can help your system process it effectively.

Besides beets, other root vegetables like carrots and sweet potatoes are good choices. Green vegetables such as broccoli and green beans are also generally well-tolerated.

The high fiber content of beetroot helps you feel full, reducing the likelihood of overeating, a common trigger for heartburn. It also promotes regular bowel movements, preventing constipation which can increase abdominal pressure and reflux.

Yes, beetroot contains betalains, which are powerful antioxidants with anti-inflammatory properties that can help soothe and protect the digestive tract from irritation.