9 Life-Changing Beet Kvass Benefits

Beet juice in a glass against a rustic wooden background; Shutterstock ID 602855633; Job (TFH, TOH, RD, BNB, CWM, CM): TOH

Beet kvass is a fermented drink, much like kombucha, kefir, kimchi, and sauerkraut. Beet kvass’ benefits are known for improving digestion, strengthening the immune system, reducing blood pressure and being detoxifying. Beet kvass is full of “good” bacteria. These are live microorganisms that can provide health benefits when consumed.(1)

Beet kvass’ benefits are thought to result from the ability of its probiotics to restore the natural balance of gut bacteria. If you want a daily probiotic shot to keep you in tip-top shape, go for kvas. It’s essentially an infusion of beets, salt, and water, fermented by wild yeasts in the air. Beet kvass contains the power of lactic acid and can improve lactose digestion, play a role in preventing and treating diarrhea and act on the immune system, helping the body to resist and fight infection.

Beet kvass is sometimes thought of as a gut tonic and digestive aid. When taken in sufficient amounts, it can help restore the natural balance of gut bacteria. As a result, several health benefits may follow. Beet kvass can do everything from boost your mood and improve your skin to create a stronger and healthier immune system.

Fermentation has historically been used to produce foods and beverages like wine, beer, bread, cheese, and yogurt. Today we know fermented foods provide a wealth of health benefits and it’s why people are now dining on fermented beets.

Beet kvass is a multitasking probiotic. It’s beautiful as a shot in the morning before breakfast and can be used in place of vinegar on salads. You can add a dash to a homemade juice for an extra probiotic boost or drizzle it over soup. Whether you’re looking to help your immune function, decrease disease risk, improve skin, or simply improve your overall health, beet kvass can make a worthy addition to your daily routine.

Brad Makes Beet Kvass | It's Alive | Bon Appétit

Beet Kvass Benefits

1. Digestive Health

Beet kvass is generally beneficial in the treatment and prevention of gastrointestinal diseases. Beet kvass is rich in good bacteria and may help provide protection from inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease.(2) These benefits are thought to result from the ability of beet kvass to restore the natural balance of gut bacteria. Apart from that, they are known to successfully fight gut inflammation, help bodies absorb certain types of nutrients and keep the immune system in optimum shape.

2. Boosts Immunity

During cold and flu season it’s important to consume foods that enhance the immune system. 70-80% of our entire immune system resides within the gut.(3) Boost your immune system and fight colds with beet kvass. Inflammation in the intestines creates a pathway for the immune system to carry out an attack against invading viruses and bacteria. When inflammation is present but not needed, illnesses such as allergies, the flu, and chronic infections can occur. Beet kvass offers a beneficial defense against the effects caused by this unwarranted inflammation.

3. Fights Cancer

Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells. Beet kvass contains high levels of antioxidants and anti-inflammatory agents that studies show may help reduce the risk of some cancers. The rich red color of beets actually comes from the cancer-fighting antioxidant betalain.(4) Beet kvass is also a source of melatonin, which has been shown to be associated with a lower risk of breast cancer.

4. Fights Inflammation

Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease, and cancer. (5) The betalain in the beet kvass can reduce inflammation due to its ability to interfere with the inflammatory signaling process. Chronic inflammation is at the root of many diseases and health conditions, beet kvass benefits are necessary in this department.

5. Improves Blood Pressure

Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide. Beet kvass is rich in nitrates, which the body converts to nitric oxide—a compound that relaxes and dilates blood vessels, turning it into superhighways for your nutrient- and oxygen-rich blood. It is a good source of folate and betaine. That means better circulation and possibly lower blood pressure. Beet kvass’ nutrients act together to help lower blood levels of homocysteine, to decrease your risk of heart disease.

6. Improves Brain Function

The nitrates in beet kvass can help improve brain function by increasing oxygen flow.(6) That’s particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain’s energy metabolism and neuron activity. Beet kvass along with a diet of brain-boosting foods can help reduce the risk of dementia and Alzheimers. MRIs done on older adults showed that after eating a high-nitrate diet that included beet juice, the subjects had more blood flow to the white matter of their frontal lobes.

7. Weight Loss

Beet kvass has several nutritional properties that make them good for weight loss. If you have a hard time losing a few extra pounds because you feel hungry all of the time, beet kvass may actually influence how satisfied you feel by regulating the way your body reacts to a hormone called leptin. A study showed beet kvass helped leptin signals to reach the brain, allowing subjects to feel more satisfied after eating.(7)

8. Detoxing Properties

The main detoxification area of the body is the gut flora. The consumption of beet kvass will keep the gut flora healthy and strong.  Since it is constantly being used, the gut flora needs to be replenished with more probiotics quite often. Beet kvass is loaded with healthy probiotics to help here. Your liver does the heavy work of cleaning your blood and “detoxing” your body. You can lighten its load with a daily serving of beet kvass. The liver depends on the gut flora to remove as many toxins as possible so that it doesn’t have to work as hard. Without healthy gut flora, the liver will be doing double the work.

9. Beet Kvass Benefits for Skin

Acne sufferers often have elevated inflammatory response as well, keeping inflammation at bay with beet kvass can provide much-needed relief and result in beautiful, clear skin. Beet kvass benefits for skin come from its high vitamin c content. It purifies blood, by eliminating toxins and gives an instant skin glow.

Beet Kvass is a great source of: 

  • Probiotics
  • Vitamin B9
  • Vitamin C
  • Potassium 
  • Iron 

How to Make Beet Kvass

This beet kvass recipe is packed with blood-cleansing antioxidants, minerals, and vitamins. Homemade beet kvass is a lacto-fermented drink. It contains Lactobacillus bacteria which is considered gut-friendly probiotics.

The salt used in this recipe removes bad bacteria. If you’re a fan of fermented veggies, you’ll quickly appreciate the tangy taste comes from this lactic acid. The helpful probiotic bacteria feed off the sugars in the beets and turns them into lactic acid.

  • Preparation time: 15 minutes
  • Fermentation time: 5–8 days
  • Difficulty: Easy
  • Shelf life: Refrigerate for up to 2 months
  • Makes: About 3 cups


  • 2 medium or 1 large beet, skin intact
  • ½ teaspoon pure sea salt
  • 3 cups (750 ml) filtered water or spring water


  1. Wash the beet and cut it into ½- to 3/4-inch (1 to 2 cm) pieces.
  2. Put the beet in a 1-quart (1 liter) wide-mouth glass jar with a tight-fitting lid and add the salt.
  3. Pour in the filtered water, leaving a 3/4-inch (2 cm) gap between the liquid and the lid.
  4. Stir to dissolve the salt.
  5. Tightly seal the jar and place out of direct sunlight in a cool spot.
  6. Leave the liquid to ferment for 3 to 5 days, stirring or shaking daily.
  7. After around 3 days, taste the kvass.
  8. When it is as dark and sour as you like it, the kvass is ready to bottle.

What Does Beet Kvass Taste Like?

Beet kvass is an acquired taste. It’s salty and earthy, with little sweetness, so it’s a great drink if you want to avoid sugars in your diet. It normally has a bit of bubbly fizzing and is mildly salty. If you don’t enjoy the taste you can use the kvass a little like vinegar, and combine it with some salt, pepper, olive oil and lemon juice to turn it into a salad dressing.

Nature gave us the exact foods we need to heal and take care of our livers without us having to invest in fancy detox products. Fermented beets have probiotics that aid gut health. They even have the ability to lower blood pressure and increase exercise endurance. Ultimately, this strikingly red-colored food has a lot to offer.