Beetroot's deep red-purple colour comes from betalains — a class of polyphenol that acts as a potent prebiotic, selectively feeding beneficial gut bacteria. Beets are also rich in dietary nitrates, which the body converts to nitric oxide for improved blood flow and exercise performance. The fibre content supports regular bowel movements and microbiome diversity.
Why it matters
Betalain Polyphenols
Unique red-purple pigments that act as selective prebiotic fuel for beneficial bacteria.
Dietary Nitrates
Converted to nitric oxide in the body, improving blood flow and exercise performance.
Liver Support
Betaine in beetroot supports liver detoxification pathways and fat metabolism.
Anti-inflammatory
Betalains reduce oxidative stress and inflammation throughout the digestive tract.
How to eat it
Roast whole in foil for 45 minutes, then peel and slice into salads. Grate raw into slaws with apple and kefir dressing. Blend into smoothies with blueberries and ginger. Pickle with apple cider vinegar for a probiotic-prebiotic combination.
Beetroot betalains have been shown to increase populations of Lactobacillus and Bifidobacterium while simultaneously reducing markers of colonic inflammation.
Source: Clifford et al., Nutrients, 2015
Pairs well with
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