These pickled beets are slow-cooked for deep earthy flavor, then soaked in a lightly sweet and tangy apple cider vinegar brine. No high-FODMAP ingredients like garlic or onions are used, making this recipe a bloat-free, IBS-friendly option. They’re ideal for salads, grain bowls, or eating straight from the jar.

Ingredients Needed:

1 pound beets: scrubbed clean, whole
½ cup apple cider vinegar: mild and low FODMAP
¼ cup pure cane sugar: lightly sweetens the brine
2 whole bay leaves: adds aromatic flavor
¼ teaspoon sea salt: just a pinch for balance
½ teaspoon black peppercorns (omit for AIP): adds mild heat

How To Make Low FODMAP Pickled Beets:

Cook the Beets:
Place whole beets in a saucepan and cover with water. Bring to a boil, then cover and simmer for 45–60 minutes until fork-tender.

Cool and Slice:
Drain and rinse with cold water. Once cool to handle, trim off roots and peel the skin. Slice thinly and place in clean mason jars or containers.

Make the Brine:
In a small saucepan, bring vinegar and sugar to a boil. Simmer for 5 minutes. Remove from heat and stir in bay leaves, salt, and peppercorns (if using).

Combine and Chill:
Pour hot brine over sliced beets. Cover and let cool slightly. Remove bay leaves after 1 hour. Refrigerate for at least 8 hours before serving.

Recipe Tips:

Use gloves while peeling beets to avoid staining hands
Slice beets evenly so they pickle uniformly
Apple cider vinegar is FODMAP-safe in small servings
Skip peppercorns if following the AIP diet
Brine gets better after 24 hours

How to Store & Reheat:

Room Temperature: Not recommended
Fridge: Store in airtight jars for up to 2 weeks
Freezer: Not recommended—beets lose texture when frozen

Nutrition Facts (approx. per ½ cup serving):

Calories: 60
Sodium: 90 mg
Protein: 1 g
Fat: 0 g
Carbs: 14 g
Fibre: 2 g
Sugar: 9 g

FAQs

Are pickled beets low FODMAP?
Yes—when made without garlic or onion, like this recipe, pickled beets are safe in small servings per Monash University guidelines.

What vinegar is best for Low FODMAP pickling?
Apple cider vinegar is FODMAP-safe in moderate amounts and gives mild tang without overpowering the beets.

Do I have to peel the beets?
Yes—peeling after boiling removes tough skin and improves texture.

How long do pickled beets last?
They stay fresh in the fridge for up to 2 weeks if stored in sealed jars.

Can I eat these warm?
These are best served cold or room temperature after brining. They are not meant to be reheated.

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