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Beetroot
Beta vulgaris
Moderate FODMAP
Portion Sensitive
Contains Fructans
Fresh whole and sliced beetroot

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of beetroot is about 2-3 small slices

Safe Serving Size: For FODMAP-sensitive individuals, limit to 2 small slices

Active Compounds: Fructans and some GOS (Galacto-oligosaccharides)

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Can be problematic in larger portions due to fructan content

Specific symptoms: Bloating, gas, and abdominal discomfort may occur with excessive intake

Typical reaction time frame: Symptoms typically appear within 4-24 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

carrots

Carrots

parsnips

Parsnips

turnips

Turnips

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking doesn't significantly reduce FODMAP content

Freezing maintains FODMAP levels

Canned beetroot may have slightly lower FODMAP content due to leaching

Stacking Considerations

Avoid combining with:

  • jerusalem artichokes
  • asparagus
  • garlic
  • onion

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

Reintroduction Guidelines
  1. Start with small portion (20g) of cooked beetroot
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, gradually increase portion size
  4. Monitor symptoms and maintain food diary

Signs of success: No digestive discomfort within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • beetroot juice
  • mixed vegetable juices
  • natural food colorings
  • some salad mixes

Alternative names: beets, table beet, garden beet, red beet

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Individual FODMAP tolerance

Tip: Start with small portions and gradually increase while monitoring symptoms