A new 2024 study published in Life (Basel) has found that red beetroot powder and its natural pigment betanin can positively influence the gut microbiome — but the effects depend on your individual enterotype, or the dominant bacterial community in your gut.

Read the full abstract here: Enterotype-Specific Effects of Red Beetroot Powder and Betanin on Human Gut Microbiota.

The Study: Beetroot and the Microbiome

Researchers from Korea investigated how red beetroot (Beta vulgaris L.) powder and betanin — the red pigment responsible for beetroot’s vibrant colour — affected the gut microbiota using an in vitro fecal fermentation model.

Thirty participants’ gut microbiomes were first classified into three common enterotypes:

  • Phocaeicola-dominant

  • Prevotella-dominant

  • Bifidobacterium-dominant

Fecal samples from each group were then incubated with beetroot powder and pure betanin extract. The results showed that the microbial and metabolic response to beetroot varied depending on which enterotype the person had.

Key Findings

  1. Different Microbiomes, Different Results:
    Both beetroot powder and betanin altered the gut microbiota composition, but the extent and direction of change differed between enterotypes.

  2. Bifidobacterium-Type Guts Responded the Most:
    In people with a Bifidobacterium-dominant microbiome, beetroot powder led to a significant increase in short-chain fatty acids (SCFAs) — beneficial compounds linked to gut barrier health, inflammation control, and energy metabolism.

  3. Boosted Metabolic Pathways:
    The Bifidobacterium group showed enhanced glycolysis and carbohydrate fermentation, meaning beetroot helped the microbes convert food into SCFAs more efficiently.

  4. Prevotella-Type Guts Changed the Least:
    In contrast, people with a Prevotella-dominant microbiome saw fewer improvements in SCFA production and beneficial bacterial growth.

What This Means for You

This research highlights that nutrition is personal — even natural prebiotics like beetroot powder may work differently depending on your gut bacteria profile.

Still, beetroot remains one of the most nutrient-dense and microbiome-friendly foods, offering:

  • Natural nitrates that support blood flow and endurance

  • Betalains and polyphenols with antioxidant and anti-inflammatory effects

  • Fibre and prebiotic compounds that feed beneficial bacteria

In other words, beetroot can support gut health, energy metabolism, and overall vitality — but the degree of benefit may vary from person to person.

Choosing the Right Beetroot Powder

For those looking to add beetroot to their routine, choosing a pure, additive-free powder is key.

Wonder Foods Beetroot Powder offers a natural, Australian-made option with no anti-caking agents or fillers — just 100% pure powdered beetroot to support your microbiome and overall wellness.

The Takeaway

This study reinforces the idea that the gut microbiome is central to how we respond to food and supplements. Beetroot powder — rich in prebiotic fibre and plant antioxidants — can promote beneficial gut bacteria and SCFA production, particularly in those with Bifidobacterium-dominant microbiomes.

As research continues, personalised nutrition may one day allow us to match specific foods and supplements, like beetroot, to our individual microbiome types for optimal results.

Disclaimer:
Wonder Foods provides this article for educational purposes only. Please consult your healthcare professional for personalised advice before adding new supplements to your routine.