← Back to FODMAP Index
Beet Greens
Beta vulgaris
Leafy Green
Moderate FODMAP
Nutrient Dense
Fresh beet greens

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One cup of raw chopped beet greens

Safe Serving Size: Two cups of raw chopped beet greens

Active Compounds: Contains moderate amounts of fructans and polyols

Fermentation Level:
Low

Digestive Impact

Why it's problematic: May cause digestive discomfort in sensitive individuals

Specific symptoms: Bloating, gas, and abdominal discomfort

Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

Spinach

Spinach

Swiss Chard

Swiss Chard

Kale

Kale

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Cooking reduces FODMAP content by approximately 20%

Washing thoroughly removes excess oxalates

Freezing maintains FODMAP levels but preserves nutrients

Stacking Considerations

Avoid combining with:

  • beetroot
  • artichokes
  • asparagus
  • brussels sprouts

Safe complementary foods: Can be safely combined with low FODMAP proteins and grains

Reintroduction Guidelines
  1. Start with small portion (1/4 cup) of cooked beet greens
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 cup
  4. Maximum test portion should not exceed 1 cup

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • Mixed salad greens
  • Green smoothies
  • Spring mix
  • Vegetable juice blends

Alternative names: Swiss chard, Silverbeet, Perpetual spinach

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Cooking method

Tip: Start with small, cooked portions and gradually increase based on tolerance