Beets are a nutritional powerhouse, celebrated for their vibrant color and myriad health benefits, from improving heart health to boosting athletic performance. However, for a notable portion of the population, consuming beets can sometimes lead to unexpected and unpleasant side effects. Feeling dizzy, experiencing digestive upset, or observing alarming changes in urine color can be unsettling. Understanding the compounds within this root vegetable and how your body processes them is key to enjoying beets without the weirdness.
The Blood Pressure Connection: Nitrates and Hypotension
One of the most significant reasons people feel odd after eating beets is the effect of dietary nitrates on blood pressure. Beets are naturally rich in these compounds, which are converted into nitric oxide in the body. Nitric oxide is a gas that acts as a powerful vasodilator, meaning it relaxes and widens blood vessels.
This vasodilation improves blood flow and can effectively lower blood pressure. While this is beneficial for individuals with hypertension, people with already low blood pressure (hypotension) may experience a more pronounced drop, leading to symptoms such as:
- Dizziness
- Lightheadedness
- Weakness
- Fatigue
This effect is more likely to occur after consuming a large amount of beets or concentrated beet products like beet juice. If you are taking blood pressure medication, adding beets to your diet should be done with caution, as it can have an additive effect.
Digestive Distress: Fiber and FODMAPs
For those with sensitive stomachs, beets can cause digestive discomfort. This is primarily due to two factors: high fiber and certain fermentable carbohydrates.
The Fiber Factor
Beets are an excellent source of dietary fiber, which is crucial for promoting regularity and gut health. However, a sudden increase in fiber intake can overwhelm the digestive system, leading to uncomfortable symptoms like:
- Gas
- Bloating
- Abdominal cramping
- Diarrhea
This is especially true for individuals who normally have a low-fiber diet and then consume a large serving of raw beets or beet juice.
The FODMAP Connection
Beets also contain fructans, a type of fermentable oligosaccharide, disaccharide, monosaccharide, and polyol (FODMAP). For people with Irritable Bowel Syndrome (IBS) or other digestive sensitivities, consuming FODMAPs can trigger unpleasant symptoms. Fructans are fermented by gut bacteria, which can lead to gas and bloating. Fortunately, cooking beets can significantly reduce the concentration of these fructans, making them more tolerable for sensitive individuals.
Oxalates and Kidney Stone Concerns
Another component of beets is oxalate, a naturally occurring plant compound. For most people, consuming oxalates is not an issue. However, individuals with a history of kidney stones need to be mindful of their intake. Excess oxalates can bind with calcium to form calcium oxalate crystals, contributing to kidney stone formation.
Beet greens are particularly high in oxalates, but the root itself also contains a notable amount. The good news is that certain preparation methods can help mitigate this risk. Boiling beets and discarding the water can reduce their oxalate content by up to 60%. Additionally, pairing oxalate-rich foods with calcium-rich foods can help bind the oxalates in the gut before they can be absorbed.
Allergies and Sensitivities
While less common, some people may have an allergic reaction to beets. A beet allergy can manifest in a range of symptoms, from mild skin irritation to severe, life-threatening anaphylaxis.
Oral Allergy Syndrome (OAS)
For individuals with hay fever or other pollen allergies, consuming raw beets may trigger Oral Allergy Syndrome (OAS). This cross-reactivity can cause mild symptoms like itching or tingling in the mouth, lips, or throat, which typically subside shortly after eating. Cooking the beets usually destroys the proteins responsible for this reaction.
Other Allergic Symptoms
Symptoms of a more systemic beet allergy can include:
- Hives or rash
- Swelling of the face, lips, or throat
- Wheezing or difficulty breathing
- Nausea or vomiting
If you suspect an allergy, it is important to stop consuming beets and consult a healthcare professional.
What is Beeturia, and Is It Cause for Concern?
Seeing red or pink urine or stool after eating beets, a phenomenon called beeturia, can be startling, but it is typically harmless. The vibrant red color is caused by the pigment betalain, which some individuals are unable to completely break down during digestion. The pigment is then excreted in the urine and stool, creating the discoloration.
While beeturia is benign, if it occurs frequently or is accompanied by other symptoms, it can occasionally signal an underlying condition like iron deficiency or low stomach acid. If the discoloration persists long after eating beets, it may also indicate another health issue and should be investigated by a doctor.
How to Minimize the Weird Feeling After Eating Beets
To enjoy the nutritional benefits of beets without the unwanted side effects, consider these simple strategies:
- Start Small and Go Slow: Gradually introduce beets into your diet to allow your body to adjust to the fiber content.
- Choose the Right Preparation Method: Cooking beets can reduce the levels of fructans and oxalates. Boiling, steaming, or roasting are all good options.
- Boil Beets to Reduce Oxalates: If kidney stones are a concern, boiling beets and discarding the water is the most effective method for reducing oxalate levels.
- Pair with Calcium-Rich Foods: Combining beets with dairy products like yogurt or cheese can help inhibit oxalate absorption.
- Stay Hydrated: Drinking plenty of water helps flush the kidneys and dilutes the concentration of oxalates.
- Moderate Your Portion Size: Instead of eating a large amount at once, spread your beet consumption throughout the week.
- Listen to Your Body: Pay attention to how you feel after eating beets and adjust your intake accordingly. If symptoms persist or are severe, consult a healthcare provider.
Comparison Table: Raw vs. Cooked Beets
| Feature | Raw Beets | Cooked Beets |
|---|---|---|
| FODMAPs | High, may cause digestive distress for some. | Lower, making them more tolerable. |
| Oxalates | Higher content, can be a concern for those prone to kidney stones. | Significantly reduced, especially when boiled. |
| Nutrient Retention | Maximum retention of heat-sensitive vitamins like C and folate. | Some loss of water-soluble vitamins, but still very nutritious. |
| Taste & Texture | Earthy, crunchy, and often used grated in salads. | Sweeter, softer, and smoother, perfect for roasting or pureeing. |
Conclusion
While feeling weird after eating beets can be an unsettling experience, it is usually caused by temporary and manageable physiological reactions. From the vasodilatory effects of nitrates that can lower blood pressure to the digestive impact of high fiber and FODMAPs, the reasons are well-documented. By understanding your own body's sensitivities and employing smart preparation and consumption habits, you can continue to enjoy this nutrient-dense vegetable and reap its many health benefits without the unwanted side effects. If you have ongoing concerns or chronic conditions, consulting a medical professional is always the best course of action.
Learn more about the health benefits of beets from Healthline.
