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Beetroot

Beetroot contains oxalates, FODMAPs, and natural plant compounds like nitrates and betalains that may trigger digestive or immune sensitivity. Avoid it for 8 weeks, support your gut and detox systems, and reintroduce gradually to assess your tolerance.

🥬 What is Beetroot?
Beetroot (or simply beets) is a root vegetable known for its deep red-purple color and earthy sweetness. It's rich in folate, fiber, manganese, nitrates, and powerful antioxidants like betalains, which support detox, circulation, and inflammation regulation. Beets are commonly eaten cooked, raw, or juiced.

🤔 Why Do I Have an Intolerance to Beetroot?
Your sensitivity to beetroot may stem from its natural compounds and how your body processes them:

  • Oxalates – Beets are high in oxalates, which may trigger issues in people prone to kidney stones or oxalate sensitivity.
  • FODMAPs – Beets contain fructans, a type of fermentable fiber that may cause bloating, gas, or discomfort in sensitive guts (like with IBS or SIBO).
  • Natural nitrates – While beneficial for circulation, some people may experience dizziness or headaches if nitrate processing is impaired.
  • Betalains – These antioxidants can, rarely, trigger mild immune reactions in sensitive individuals.
  • Salicylates – Present in moderate levels and can cause histamine-like symptoms such as skin flushing, sinus issues, or rashes in sensitive people.

🛠️ What Can I Do About It?

  • Avoid beetroot for 8 weeks – Let symptoms calm and inflammation reduce.
  • Limit other high-oxalate or high-FODMAP foods – To avoid compounding triggers.
  • Keep track of other root veggies – If you're reacting to carrots or turnips too, this may point to a broader root vegetable or fiber issue.
  • Reintroduce slowly and cooked – Cooked beetroot may be gentler on digestion than raw or juiced versions.
  • Consider food rotation – Allow time between high-nitrate or high-oxalate foods to reduce overload.

💊 Which Supplements Can Help with Beetroot Sensitivity?

💊 Helpful Options:

  • Magnesium citrate – Supports oxalate clearance and gut muscle relaxation.
  • Calcium citrate – Binds to oxalates in the gut, reducing absorption.
  • Probiotics – Support gut flora to improve fiber tolerance and inflammation.
  • Glutathione – Assists in detoxing plant compounds like nitrates and salicylates.
  • Quercetin – Helps regulate immune response and reduce reactivity to plant chemicals.

🌟 Why Might I Have an Intolerance to Beetroot but Not Other Vegetables?

  • High oxalate content – Beets are richer in oxalates than many other veggies like zucchini or lettuce.
  • FODMAPs (fructans) – Can ferment in the gut, especially in people with IBS.
  • Strong color pigments (betalains) – While health-promoting, they may provoke immune reactions in rare cases.
  • Nitrate sensitivity – Beets are naturally high in nitrates, unlike most vegetables.
  • Salicylates – Other vegetables may have lower levels of these plant chemicals.

🍽️ Popular Dishes That Contain Beetroot:

  • Roasted beet salads
  • Beet and goat cheese dishes
  • Beet juice and smoothies
  • Borscht (beet soup)
  • Pickled beets

🍽️ Alternatives (if tolerated):

  • Carrots (if oxalates are tolerated)
  • Parsnips
  • Zucchini
  • Butternut squash
  • Cucumbers
  • Romaine or butter lettuce