Beetroot is often praised as a nutrient-rich vegetable, but what actually happens when you eat it regularly?
For most people, beetroot can be a healthy addition to a balanced diet. However, it can also cause a few surprising effects—and some people may need to be more cautious about how much they consume.
From changes in urine color to digestive symptoms, here’s what you should know before adding more beetroot to your meals.
1. It Can Turn Your Urine Pink or Red
One of the most surprising effects of eating beetroot is beeturia, in which urine becomes pink, red, or reddish-purple after consuming beets.
This can look alarming, but beetroot pigments can pass through the digestive system and change the color of urine.
For people who have recently eaten beetroot, the color change may be completely harmless.
However, red urine can also have other causes. If you haven’t eaten beetroot recently, or if the discoloration persists or comes with pain or other symptoms, it’s sensible to seek medical advice rather than assuming it’s beeturia.
2. Your Stool May Change Color Too
Beetroot can also temporarily make your stool appear reddish or darker than usual.
Again, the pigments in beetroot can be responsible.
This can sometimes be confused with blood in the stool, so context matters. If you haven’t eaten beetroot or you’re concerned about the appearance, speak with a healthcare professional.
3. It May Cause Digestive Discomfort
Beetroot contains fiber, which can be beneficial for digestion.
But suddenly eating large amounts of fiber can cause problems for some people, including:
- Gas
- Bloating
- Abdominal discomfort
- Changes in bowel movements
If you’re increasing your beetroot intake, doing so gradually and drinking enough fluids can make the transition easier.
4. Beetroot Contains Dietary Nitrates
One reason beetroot has attracted so much nutritional interest is its naturally occurring nitrate content.
The body can convert dietary nitrates into nitric oxide, a molecule involved in blood-vessel function.
Research has investigated beetroot and nitrate-rich foods in relation to blood pressure and exercise performance.
That doesn’t mean beetroot is a treatment for high blood pressure or another medical condition, but it can be part of a nutritious diet for many people.
5. It May Not Be Ideal for Everyone
Beetroot is nutritious, but more isn’t always better.
People who have been advised by a healthcare professional to limit dietary oxalates may need to pay attention to their beetroot intake because beets contain oxalates.
If you’ve previously had certain types of kidney stones or have been given specific dietary restrictions, ask your doctor or a registered dietitian whether beetroot fits your diet.
6. Beetroot Can Be Very Nutrient-Dense
Along with its distinctive pigments, beetroot provides nutrients such as:
- Fiber
- Folate
- Potassium
- Manganese
- Other plant compounds
Eating beetroot as part of a varied diet can therefore provide nutritional benefits without requiring large quantities.
How Much Beetroot Should You Eat?
There isn’t one universal amount that’s appropriate for everyone.
Your overall diet, health conditions, medications, and individual nutritional needs all matter.
Instead of treating beetroot as a miracle food—or something to avoid completely—think of it as one nutritious vegetable among many.
The Bottom Line
So, what does eating beetroot cause?
It can cause some harmless surprises, including red or pink urine and reddish stool. Eating large amounts may also cause digestive discomfort in some people.
At the same time, beetroot provides fiber, vitamins, minerals, and naturally occurring nitrates that have been studied for potential cardiovascular and exercise-related effects.
The important point is to separate ordinary effects from genuine warning signs.
Beetroot isn’t inherently dangerous for most people, but individual dietary needs can differ. If you have kidney problems, a history of kidney stones, or another condition requiring dietary restrictions, discuss your intake with a healthcare professional.