Are Beets a Laxative and Do They Make You Poop? What Science Says

Quick Answer

Yes, beets help you poop! They've got lots of fiber (about 3.4g per cup) that keeps things moving. New studies show beetroot juice gets your gut moving and helps with constipation. Beets make your poop softer, reduce gut irritation, and help you go more regularly. Most people can add beets to meals for better bathroom trips without any emergency runs to the toilet.

Key Takeaways

• Beets have fiber and natural ingredients that help you poop.
  
• Scientists have proven beets make your gut move food along better.
  
• Beetroot juice really helps when you're backed up.
  
• Try the "Beet Test" with red beets to see how fast food moves through you.
  
• Beets fight inflammation and act as antioxidants too.
  
• Beets might turn your pee and poop pink or red – don't panic!
  

Ever noticed some foods zip through your system faster than others? Maybe you've seen that shocking pink color in the toilet after eating beets. But those ruby-red veggies do more than just paint your poop.

Beets pack some surprising bathroom benefits. Beets are often overlooked even though they're amazing for digestion.

Beets and Digestion

People have used beets as medicine since ancient times. First grown in the Middle East for their leafy tops, Romans later started eating the roots too. Throughout history, people used beets for stomach problems and blood health.

What makes beets help you poop? For starters, they're loaded with fiber. Just one cup gives you about 3.4 grams. Fiber bulks up your poop and draws in water to soften it. This makes going to the bathroom way easier.

But beets do more than just add fiber. Recent studies found beets contain ingredients that get your gut moving – those contractions that push food through your system. These natural compounds kick your digestion into gear, great news if you're stuck in a bathroom rut.

The Science of Beet Power

New studies back up what grandma always knew about beets. A 2024 study in a fancy science journal found beetroot juice really helps with constipation. The juice fixed the plugged-up problems caused by loperamide (that's the medicine in Imodium). People pooped more often, and their poop had better weight and water content.

Another study looked at beetroot leaf extract and found good news too. The extract got the gut moving better in constipated subjects and helped their digestive system work better overall. These improvements were not just about movement. The extract also cut down on gut inflammation. This shows beets help in several ways. 

Fresh beetroot juice shows promise for tougher gut issues too. A May 2025 study found that fresh beet juice could help people who have both ulcerative colitis and constipation at the same time. The juice helped food move through the stomach and gut faster, and taking more juice created stronger effects. This suggests beetroot juice might really help people with inflammatory bowel problems who also can't poop easily. 

The magic happens thanks to betalains (those red pigments), betaine, nitrates, and other plant compounds. Together, they help your gut in ways that go beyond just adding fiber.

How Beets Beat Constipation

Beets get things moving down there in a few keyways:

First, the fiber in beets bulks up your poop and soaks up water. This creates softer, easier-to-pass waste. No more straining or rock-hard poop!

Second, beets have natural nitrates that turn into nitric oxide in your body. Nitric oxide opens up blood vessels. It boosts blood flow to your digestive organs, so they work better. A big research paper shows beetroot helps with many health issues, especially ones linked to low nitric oxide. 

Third, the betalains in beets fight inflammation big time. Chronic inflammation can mess up normal digestion and lead to constipation. By calming inflammation in your gut, beets help get things moving again.

Fourth, new research shows compounds in beetroot juice directly stimulate your intestines. This increased movement pushes waste through your system more efficiently. It cuts transit time and eases constipation.

A 2022 study of beetroot's health benefits confirmed it's great for digestion. Its fiber helps move food through for digestion and eventual exit. This same fiber feeds good gut bacteria. It supports a healthy gut microbiome that's key for proper digestion.

The Beet Test

Here's a nice trick with beets – the "Beet Test." It's an easy, no-fuss way to see how fast food moves through your system.

The test works because of betanin, the chemical that makes beets so red. This pigment passes through your digestive system mostly unchanged. It turns both pee (called beeturia) and poop red or pink after you eat beets.

To try the Beet Test, eat some red beets (about half a cup) and note the time. Then watch for when you first see the red or pink color in your poop. The time between eating and seeing color gives you a rough idea of your digestive transit time.

Healthy transit time usually runs from 12 to 24 hours, but everyone's different. If beets show up in your poop much sooner (under 12 hours) or much later (over 36 hours), you might want to chat with your doctor about possible digestive issues.

Beeturia (red or pink pee after eating beets) only happens to about 10-14% of people, but most people will see the color change in their poop. This makes the Beet Test something almost anyone can use to check their gut health.

Beets Do More Than Help You Poop

Beets do a lot more than help you go. They pack many key nutrients yet stay low in calories. You get about 44 calories in a 3.5-ounce serving of boiled beetroot.

The nitrates in beets may lower blood pressure. They boost nitric oxide, which relaxes blood vessels. That supports your heart. Many athletes drink beet juice to do better in workouts. More nitric oxide can help your body use oxygen well and keep you going longer.

Beets also carry strong antioxidants. The star is betalains. These can calm inflammation all over your body. Research links them to help with long-term issues like heart disease, obesity, liver disease, and maybe even some cancers.

That same anti-inflammatory power can help your joints. One study saw less pain in people with osteoarthritis who took betalain capsules from beetroot extract. Simple idea. Real relief.

Your brain may get a boost too. Nitrates in beets can raise blood flow to your brain. They target the frontal lobe most. That area handles hard tasks like choices and memory.

Adding More Beets to Your Meals

Try these easy ideas if you want the poop-friendly boost from beets?

Roasted beets make a sweet side or salad topping. Wash, peel, and cut into chunks. Toss with olive oil and salt. Roast at 400°F for 30 to 40 minutes until soft. That’s it.

Beetroot juice can bring stronger effects. It may work faster as a laxative than whole beets. Juice them at home or buy a plain bottle at a health store. Start small with two to four ounces. Add a little more later to dodge tummy upset.

Raw beets add crunch to salads and slaws. Grate them right in to keep all the nutrients. The fiber in raw beets can help you poop. Simple, fresh, and bright.

Fermented beets are great too. You get beet benefits and probiotics from the ferment. Two wins for your gut.

Go slow at first. Your body needs time to adjust. A big jump in fiber or plant compounds can cause gas or bloating. No rush—your gut will catch up.

Wrapping It Up

Yep, beets have natural laxative power. Science backs that up. The mix of fiber, nitrates, and plant compounds helps you stay regular and eases constipation. New studies show beetroot juice and extracts can spark gut movement, calm inflammation, and reset healthy digestion.

The “Beet Test” is a simple way to check your transit time. You see the color and get a real-life clue. So, beets can be both a helper and a tester for your gut. And they do more than bathroom help. They support your heart, fight inflammation, and may even lift brain function.

For most people, adding beets to meals supports digestion without sprinting to the toilet. If you are dealing with slow bowels a lot, then try these beets and give it a week. Your gut may say thank you!

Frequently Asked Questions (FAQs)

How fast do beets work as a laxative?

Beets usually take 12 to 24 hours to move through you. The effect is mild and varies by person. It is not like a drugstore laxative. Want quicker help? Beetroot juice may act faster than whole beets.

Can beets give you diarrhea?

Beets have a gentle laxative effect. Most people do not get diarrhea. Eat a lot, or drink large amounts of beetroot juice, and your poop may get looser. New to beets? Start small.

Why do beets turn pee and poop red?

Betanin in beets can pass through your gut unchanged. It can color pee and poop red. Pee color changes in about 10 to 14% of people. Poop color shifts for most. It’s harmless.

How much beetroot should I eat for constipation help?

Begin with half a cup of cooked beets or two to four ounces of beetroot juice. See how your body reacts. Add a bit more if you need it. Small servings on a regular basis work best.

Are there side effects to using beets as a laxative?

You may see red pee or poop. That’s normal. Some people feel gas or bloating at first. Have kidney stones, gout, or take blood pressure meds? Talk to your doctor before using beets as a remedy.

Do canned beets work the same way?

Canned beets still help. They may have a bit less fiber and nutrients than fresh. They can still get you going. Fresh beets and beetroot juice may work better for some people.

About the Author

This piece comes from the Lifeboost writing team. We based it on new medical research from top journals. We used trusted sources like the National Institutes of Health and expert groups that study digestive health.

Disclaimer: This article shares general info. It is not medical advice. Always check with your doctor before using foods as medicine, especially if you have health issues or take meds.

Check out Lifeboost Coffee Grata Medium Roast.

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.