Beetroot is widely praised as a superfood — rich in antioxidants, nitrates, iron, and fiber — but like all healthy foods, it’s best enjoyed in balance. Eating too much beetroot or consuming it without awareness of your body’s needs can lead to some unwanted effects. Here are 7 important side effects of beetroot to know before making it a daily habit.
1. May Cause Beeturia (Red or Pink Urine and Stool)
Beeturia is harmless but can be alarming the first time it happens. After eating beets, some people notice reddish or pink-colored urine or stools. This occurs because of betalain pigments, which not everyone’s digestive system breaks down completely.
Tip: If you notice this, don’t panic — it’s not blood, just beet pigment!
2. Can Affect Kidney Health in Some People
Beetroot is high in oxalates, compounds that can contribute to kidney stone formation in people prone to oxalate stones. If you’ve had kidney stones before, it’s best to eat beetroot in moderation and drink plenty of water.
3. May Lower Blood Pressure Too Much
Beets are known for their blood pressure–lowering effects, thanks to natural nitrates that widen blood vessels. However, for people already on blood pressure medication, excessive beet consumption might lead to dizziness, fatigue, or lightheadedness due to low blood pressure.
4. Possible Blood Sugar Spikes (in Large Quantities)
Although beets have moderate sugar content, consuming them in excess — especially as beetroot juice — can cause temporary blood sugar spikes, particularly for people with diabetes. Eating whole beets with fiber helps slow sugar absorption.
5. May Cause Allergic Reactions (Rarely)
A small number of people may experience allergic reactions to beetroot, including itching, rashes, or swelling. If you notice any discomfort after eating beets, it’s best to stop and consult your doctor.
6. Might Cause Stomach Upset in Some People
Because beetroot is high in fiber and certain FODMAP compounds, it can cause gas, bloating, or cramps in sensitive digestive systems — especially when eaten raw or in large amounts.
7. Can Interact with Certain Medications
Beetroot’s nitrate content may interact with blood pressure or erectile dysfunction medications, amplifying their effects. Always check with your healthcare provider before combining them regularly.
The Bottom Line
Beetroot is highly nutritious and offers powerful health benefits — from improved circulation to liver support. However, moderation is key. Enjoying ½ to 1 cup a few times a week is typically safe for most people.
Listen to your body, balance your diet, and you’ll get the best of beetroot’s goodness — without the unwanted side effects.
