Beetroot — that deep crimson superfood celebrated for boosting energy, improving blood flow, and cleansing the body — has become a wellness icon. From smoothies to salads, it’s everywhere.
But here’s the twist: while beetroot can be incredibly nutritious, too much of a good thing can backfire. Behind its glowing reputation lies a darker side that most people — even health enthusiasts — rarely talk about.
If you’ve been eating beetroot daily or sipping that vivid purple juice thinking it’s 100% harmless, this might surprise you. Let’s uncover seven shocking side effects you should know before making beetroot your next health obsession.
1. Can Cause Kidney Stones
Yes, you read that right. Beetroot is naturally high in oxalates, compounds that can bind with calcium to form kidney stones — especially in people prone to them.
If you’ve ever experienced sharp back pain or discomfort during urination after upping your beet intake, oxalate buildup could be the hidden culprit.
Experts suggest moderation: limit beet juice or raw beetroot to a few times per week, and always drink plenty of water to help flush out excess oxalates.
2. May Lower Blood Pressure Too Much
Beetroot’s nitrate content helps relax blood vessels, which is great for people with high blood pressure. But if your blood pressure is already low, overconsumption can cause dizziness, fainting, or fatigue.
Have you ever felt light-headed after a beet smoothie? That could be your body’s signal to slow down.
For those taking blood pressure medication, combining it with large amounts of beetroot can exaggerate its effects — so it’s best to consult your healthcare provider.
3. Turns Urine and Stool Red (and It’s Alarming!)
Imagine using the restroom and seeing red — most people panic, thinking it’s blood.
This harmless condition, called beeturia, happens when pigments from beetroot (betacyanins) are excreted through urine and stool.
While it’s not dangerous, it can be confusing or frightening if you’re unaware. If you see this effect often, it may also signal iron deficiency or difficulty digesting certain pigments — a reason to mention it during your next check-up.
4. Can Cause Gout Flare-Ups
Beetroot’s high oxalate and purine levels may worsen gout symptoms in sensitive individuals.
Gout occurs when uric acid builds up in the joints, leading to painful inflammation — often in the big toe.
If you have a history of gout, it’s wise to limit beetroot and opt for lower-oxalate vegetables like cucumbers, cauliflower, or zucchini instead.
5. Possible Allergic Reactions
Though rare, some people experience itching, rashes, or swelling after eating beetroot or drinking its juice.
This may be due to sensitivity to betanin, the pigment that gives beets their red color.
Pay attention to any unusual symptoms such as hives, tingling lips, or stomach discomfort. If they appear, stop consumption and talk with your doctor.
6. Can Upset Your Stomach
Beetroot is naturally high in fiber and fructans, which can cause bloating, cramping, or gas in people with sensitive digestion or IBS (Irritable Bowel Syndrome).
Drinking concentrated beet juice on an empty stomach may intensify these symptoms.
If you notice discomfort, try eating small portions of cooked beetroot instead of raw — cooking helps break down some of the hard-to-digest compounds.
7. May Interfere with Certain Medications
Beetroot’s powerful nitrates and antioxidants can interact with medications that affect blood pressure, blood sugar, or blood clotting.
For instance:
- Blood pressure drugs – May cause hypotension (too low blood pressure).
- Diabetes medications – May enhance blood sugar-lowering effects.
- Blood thinners – Beetroot’s vitamin K content can interfere with dosage balance.
If you’re on prescription meds, check with your healthcare provider before adding daily beetroot or beet juice to your diet.
What You Should Do Instead
Beetroot isn’t the enemy — it’s about balance and awareness.
You can still enjoy its benefits while protecting yourself from side effects.
Tips for safe consumption:
- Limit beet juice to ½ cup per day (3–4 times weekly).
- Rotate your veggies — variety prevents nutrient overload.
- Stay hydrated to flush excess oxalates.
- Opt for boiled or roasted beets, which contain fewer oxalates than raw ones.
- Listen to your body — dizziness, fatigue, or stomach issues are red flags.
Quick Comparison: Raw vs. Cooked Beetroot
| Property | Raw Beetroot | Cooked Beetroot |
|---|---|---|
| Oxalate Level | High | Lower |
| Fiber Content | Higher | Softer, easier to digest |
| Nutrient Retention | Maximum | Slightly reduced |
| Stomach Sensitivity | More likely | Gentler |
The Bottom Line
Beetroot may be a vibrant, nutritious gift from nature — but even superfoods have their limits.
For most people, moderate consumption can offer energy, improved circulation, and detox support. Yet for others, it could trigger kidney stones, stomach upset, or blood pressure drops.
Your body knows best. Pay attention to how you feel after eating beets — energized or light-headed, balanced or bloated. That’s your cue.
Enjoy beetroot wisely, in moderation, and as part of a diverse diet. Because when it comes to health, balance always beats excess.
This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider before making changes to your diet or treatment plan.
