Why is beetroot not FODMAP friendly? The science behind gut discomfort

November 19, 2025 •

4 min read

According to Monash University, the pioneer of the low-FODMAP diet, fresh or cooked beetroot is considered high-FODMAP in serving sizes exceeding 32 grams. This may seem counterintuitive for a nutrient-dense vegetable, leaving many to wonder why is beetroot not FODMAP friendly at a normal serving size. The answer lies in the fermentable carbohydrates it contains, which can aggravate digestive issues like IBS.

Quick Summary

Beetroot contains fructans and galacto-oligosaccharides (GOS), fermentable carbs poorly absorbed in the gut. While small portions of fresh or cooked beets are tolerated, larger servings cause fermentation, leading to bloating and gas in sensitive individuals. Preparation methods like canning can reduce the FODMAP content.

Key Points

Fructan Overload: Large servings of fresh or cooked beetroot contain high levels of fructans and GOS, fermentable carbohydrates poorly absorbed by the gut.
Portion Control is Critical: For raw or cooked beetroot, a low-FODMAP serving is limited to just 32 grams, or two thin slices.
Processing Reduces FODMAPs: Canning and pickling effectively reduce the FODMAP content in beetroot by leaching fructans into the surrounding liquid.
Beware of Concentrated Forms: Products like beetroot juice and powder are high-FODMAP because they concentrate the fructans from multiple beets.
Symptoms of Discomfort: For sensitive individuals, consuming too much beetroot can lead to digestive symptoms such as bloating, abdominal pain, and excessive gas.
Safe Alternatives Exist: Low-FODMAP vegetables like carrots, spinach, and sweet potatoes can be enjoyed in larger quantities without causing digestive issues.

Understanding FODMAPs: What Are They and How They Affect Digestion

To understand why larger servings of beetroot can be problematic, it's crucial to grasp the concept of FODMAPs. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine in some people, particularly those with Irritable Bowel Syndrome (IBS). Instead of being absorbed, they travel to the large intestine where they are fermented by gut bacteria. This fermentation process produces gas, and the osmotic effect of the unabsorbed carbohydrates draws water into the intestine, leading to symptoms such as bloating, gas, abdominal pain, and altered bowel movements.

Unlike many other healthy food compounds, FODMAPs are not inherently 'bad' for everyone; for some, they act as healthy prebiotics. However, for those with a sensitive gut, the fermentation can cause significant distress. The low-FODMAP diet is a temporary, elimination-style eating plan designed to help people identify which FODMAPs trigger their symptoms.

The Core Issue: Beetroot's Fructan Content

The primary reason why beetroot is considered high-FODMAP in larger portions is its high concentration of fructans and galacto-oligosaccharides (GOS), which fall under the 'Oligosaccharides' category of FODMAPs. Fructans are chains of fructose molecules that humans lack the enzymes to break down effectively, meaning they pass largely unabsorbed into the large intestine.

How Portion Size Matters for Beetroot

Monash University, a key authority on FODMAP testing, has determined the specific serving sizes that are considered low-FODMAP for various types of beetroot. This precise testing reveals that the issue is not the presence of FODMAPs, but the quantity consumed.

Fresh or Cooked Beetroot: A small serving of 32 grams (about two thin slices) is low in FODMAPs. However, any serving size larger than this contains a high amount of fructans and GOS, triggering symptoms.
Canned Beetroot: The canning process significantly reduces the FODMAP content. Canned beetroot is low-FODMAP in a 60-gram serving (about ½ cup), which is double the safe amount for fresh beetroot. This is because the water-soluble fructans leach out into the canning liquid.
Pickled Beetroot: Similar to canning, the acidic environment of the pickling process helps pull out the water-soluble fructans. Pickled beetroot is low-FODMAP in a 75-gram serving size.

Why Processed Beetroot is More Tolerable

Leaching: The main mechanism is the leaching of water-soluble fructans. Both canning and pickling submerge the beetroot in a liquid (brine or vinegar), and over time, the fructans move from the vegetable into the liquid. Discarding this liquid before consumption is crucial to keeping the meal low-FODMAP.
Processing: The high heat involved in canning may also play a role in breaking down some of the complex carbohydrates, further reducing the overall FODMAP load.

High FODMAP Beetroot Products to Avoid

While moderation and preparation can allow some beetroot, concentrated products should generally be avoided during the elimination phase of a low-FODMAP diet.

Beetroot Juice: This is considered high-FODMAP because it concentrates the fructans from multiple beets into a single serving. The FODMAP content of beet juice is often considered high-risk.
Beetroot Powder: Similar to juice, powder is a highly concentrated form of beetroot, making its FODMAP load very high. Even a small amount is likely to cause symptoms in sensitive individuals.

Beetroot vs. Low-FODMAP Alternatives: A Comparison

To highlight why beetroot can be a challenge and what other options are available, here is a comparison table of different food types and their FODMAP characteristics.


Food Item	Primary High-FODMAP Component	Low-FODMAP Serving Size	Why it's Suitable/Problematic
Beetroot (Fresh/Cooked)	Fructans, GOS	Up to 32g (2 thin slices)	Large servings overwhelm the gut with fructans, causing symptoms in sensitive individuals.
Beetroot (Canned)	Minimal after leaching	Up to 60g (1/2 cup)	Fructans leach into the brine, making larger portions digestible if the liquid is discarded.
Carrots	None	Unlimited	Naturally low in all types of FODMAPs, making it a safe vegetable choice.
Sweet Potato	Mannitol (a Polyol)	Up to 1/2 a medium potato	Contains polyols, but controlled portions are safe.
Garlic	Fructans	None (except infused oil)	Very high in fructans; a major FODMAP trigger food.
Cucumber	None	Unlimited	A crisp and hydrating vegetable that is completely low-FODMAP.
Spinach	None	Unlimited	Another low-FODMAP leafy green that is very versatile.

Low-FODMAP Vegetables to Consider as Alternatives

For those who find fresh beetroot difficult to tolerate or prefer to avoid the portion control hassle, many other colorful and nutritious vegetables can serve as excellent substitutes.

Carrots: Offer a similar sweetness profile and are low in FODMAPs.
Sweet Potato: Provides a vibrant color and can be enjoyed in controlled portion sizes.
Radishes: Add a peppery taste and crunch, while being completely low-FODMAP.
Red Bell Peppers: Can be used to add color and are low-FODMAP.
Pumpkin (Kent/Japanese): A fantastic, low-FODMAP alternative for roasting.

Conclusion: Enjoying Beetroot Mindfully on a Low FODMAP Diet

While beetroot's high concentration of fructans and GOS means it's not FODMAP friendly in large amounts, it is not entirely off-limits. For individuals on a low-FODMAP diet, mindful portion control is key. By adhering to the recommended small serving sizes for fresh or cooked beetroot, or opting for pickled or canned varieties where FODMAPs have been leached out, you can still enjoy this nutritious vegetable without triggering uncomfortable digestive symptoms. The processing techniques used in canning and pickling offer a practical solution for those who want a larger serving. Consulting with a registered dietitian or using resources like the Monash University FODMAP Diet app can provide personalized guidance. With careful planning, beetroot can remain a colorful and healthy part of your diet. For more information on the low-FODMAP diet, visit the official Monash University resource: About FODMAPs and IBS.

Note: This article is for informational purposes only and does not constitute medical advice. It is essential to consult with a healthcare professional before making dietary changes.

Frequently Asked Questions

Beetroot contains fructans and galacto-oligosaccharides (GOS), which are both types of fermentable oligosaccharides. These are poorly absorbed in the small intestine, leading to fermentation by gut bacteria in the large intestine.

Yes, a small portion of raw or cooked beetroot, specifically 32 grams or approximately two thin slices, is considered a low FODMAP serving.

Canning and pickling both involve immersing the beetroot in liquid. Fructans, being water-soluble, leach out of the vegetable into the brine or vinegar. Discarding this liquid before eating significantly reduces the final FODMAP content.

It is generally not recommended to drink beetroot juice during the elimination phase of a low FODMAP diet. The juicing process concentrates the fructans, creating a high-FODMAP beverage.

For similar color and nutritional benefits without the high FODMAP load, you can use carrots, red bell peppers, or sweet potatoes in controlled portions. Radishes are another great option for a peppery crunch.

In individuals with sensitive guts, such as those with IBS, FODMAPs attract extra water into the intestine and are rapidly fermented by gut bacteria. This causes the intestinal wall to stretch and expand, leading to bloating, gas, pain, and altered bowel habits.

No, the low FODMAP diet is a short-term elimination strategy. After identifying trigger foods, a healthcare professional guides the reintroduction of FODMAPs to build a personalized, long-term eating plan that is as varied as possible.