Dietary fiber helps support normal bowel movements and contributes to digestive health. It can also help people feel fuller after meals.

Unlike beet juice, whole beets retain their natural fiber.

This is an important distinction.

When beets are turned into juice, much of the fiber may be removed during processing. The resulting drink can therefore contain a concentrated amount of naturally occurring sugars and other compounds without providing the same fiber content as eating the whole vegetable.

For everyday nutrition, whole or minimally processed beets are therefore a particularly useful choice.

Their fiber also contributes to a healthy dietary pattern that supports the gut microbiome.

The bacteria living in the digestive tract interact with dietary fiber and produce compounds that can influence intestinal health and metabolism.

Of course, eating beets alone isn't enough to create a healthy gut.

A variety of fiber-rich foods—including beans, lentils, whole grains, vegetables, fruits, nuts, and seeds—is generally a better strategy.

Chapter 4: Beets, Exercise and Energy

Beets have also become popular among athletes because of their nitrate content.

Nitric oxide plays a role in blood flow and oxygen utilization. Research has suggested that nitrate supplementation, particularly through concentrated beetroot products, may improve exercise efficiency or performance in certain circumstances.