FODMAP food guide
Is beetroot low FODMAP?
FODMAP score
50
Moderate
In small portions — Beetroot is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
2 thin slices (25 g)
Becomes high FODMAP at
1/2 cup (about 40g) and above
Form matters more than amount: fresh and cooked beetroot keep their fructans and GOS, so the serve stays small — published low serves range from 25 g to 32 g and the smaller is used here. Drained canned beetroot goes much further (low to about 60 g, high from 150 g) because water-soluble FODMAPs leach into the liquid — discard it. Juices and powders concentrate everything and have no reliable serve.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores beetroot at a serving of 2 thin slices (25 g); at 1/2 cup (about 40g) and above it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
GOS
Fresh or cooked; cooking does not lower the load. Drained canned beetroot runs low to about 1/3 cup (60 g) and high from 3/4 cup (150 g).
Fructans
Climbs in step with the GOS on the same serve — one boundary governs both.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.