Beet Kvass: Fermented Probiotic Tonic for Gut Health

Learn how to make beet kvass, a fermented probiotic tonic with many health benefits that can boost gut health.

What is Beet Kvass?

Beet Kvass is one of many lacto-fermented drinks and is made with raw beets, salt, whey, and filtered water. It has a tangy, earthy, salty flavor and provides a simple and delicious way to add diversity to your gut microbiome and promote toning and healing throughout the body.

Lacto-fermented foods are packed full of the “good guys” aka beneficial bacteria. According to this PubMed article: These beneficial bacteria “provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity” (source) and help promote good gut flora and overall health.

In Nourishing Traditions, Sally Fallon notes beet kvass is: “valuable for its medicinal qualities and as a digestive aid. Beets are loaded with nutrients. One glass morning and night is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver, and is a good treatment for kidney stones and other ailments.”

Beet kvass is an important probiotic tonic on the GAPS Diet, it can be used from stage 1 of the Introduction Diet and during Full GAPS. As it is a liquid only and has no fibre to digest it is easy on the digestive system will still get many beneficial bacteria such as lactobacillus.

Check out these fermented foods to add variety and boost your gut microbiome with beneficial bacteria.

Reasons to Drink Beet Kvass

Beet Kvass has so many great health benefits, here are a few reasons to include it regularly in your diet:

Pack full of nutrients – Beets contain vitamins B, A, C, E & K; folic acid, potassium, magnesium, phosphorus, and iron (source).

Aids digestive health – Beet kvass is a great source of probiotics and provides valuable enzymes and lactic acid. It’s easy to digest as it is a liquid and has no fibre making it a great way to kick-start the day.

Constipation remedy – Beetroot helps to thin the bile that lubricates the digestive system for better fat digestion. When there is insufficient bile or the bile is thick and stagnant this may lead to constipation and nausea when you consume too fat.

Supports the immune system – It’s full of antioxidants that help protect cellular health and anti-inflammatory properties.

Detox support – Beets contain many liver-supporting properties that support the toning of the liver and cleansing of the blood and make a great addition to support the body’s natural detoxification pathways.

Reduces Inflammation – Beetroot contains betalains and nitrates that recent studies have proven to reduce inflammation by eliminating oxidative stress and nitrative stress in the body (source).

Increases blood flow – Fermenting beets converts the nitrates in beets to nitric oxides a compound that relaxes and dilates your blood vessels.

Fermenting Tips

Beet kvass is easy and inexpensive to make at home with just a few ingredients: beets, salt, whey, and water. When you make this recipe, here are a few tips to keep in mind:

• Use fresh organic beets with the peel on – Fresh beets are the best for fermenting and the skin can be a good source of lactic acid-producing bacteria.
• Use filtered water – Unfiltered water may contain fluoride, chlorine, and other chemicals and inhibit the fermentation process.
• Use unprocessed salt – Such as sea salt, rock salt, or Himalayan salt.
• Use an airlock – Fermentation occurs best in an anaerobic environment where they’re free-flowing oxygen, this also lowers the chance of mold growing.

Beet Kvass Recipe 

Ingredients

• 1 medium beetroot (organic only)
• 1/2 cup of whey
• 1 tbsp sea salt
• Filtered water

Tools you may need

• Measuring spoons
• Knife and chopping board
• 1-quart wide-mouth mason jar

Instructions

Step 1: Wash and cut the beetroot into thin slices, and fill 1/3 of the mason jar.

Step 2: Add whey and salt to the mason jar.

Step 3: Top up the jar with water to the shoulder of the jar, and stir to dissolve the salt.

Step 4: Add airlock lid and store on the counter at room temperature out of direct sunlight for 3-5 days.

Store in fridge

Notes

• Do not grate or cut the beetroots too small as that will produce too much juice resulting in rapid fermentation and will produce alcohol rather than lactic acid.

• Keep your kvass producing more probiotic benefits by topping up with room-temperature water once a quarter of the jar is gone. This can be done until the beetroot is spent and looks pale in color, then it’s time to start again.

• If you see a milky or powdery film on top of your kvass, it’s most likely Kahm yeast. Kahm yeast is harmless; you can gently skim it off or tilt the jar and pour it off. To prevent it from forming, swirl or shake your jar every day.

A Little Goes a Long Way

When it comes to probiotic drinks and tonics, a little goes a long way so you will want to introduce them slowly, in small amounts, and dilute them with water.

Beet Kvass is one of the most powerful probiotic foods and has very strong detoxifying properties drinking too much at once can produce a die-off reaction as the number of beneficial bacteria grows and the pathogenic bacteria dies off.

It is best taken on an empty stomach and you can work up to half a cup twice a day or a lesser amount your body can tolerate.

Variations + Substitutions

Garlic and ginger – Adding garlic and ginger makes for a nice variation. Add 5 cloves of crushed garlic and 1-inch grated ginger (the finer you grate the ginger the more potent it will be).

Green Apple – Adding green apple is my favorite way to enjoy beet kvass, it adds a slight sweetness and helps to break through some of the earthy flavor of the beets.

Starter Culture Options – Using different starters mixes up to profile good bacteria that you are consuming:

• Skip the whey to make the recipe dairy-free and double the salt or add a 1tbsp of sauerkraut juice and allow a few extra days to ferment.
• Use a couple of tablespoons from a previous batch of beet kvass

Ways to Use

• Daily gut tonic shot
• In place of vinegar in salad dressings

PIN IT FOR LATER

More Ferment Recipes

Fermented foods are great for gut health, and are easy to make at home. Give these a try:

Fermented Red Onions

Cabbage Tonic

Sauerkraut

24-hr Homemade Yogurt

GAPS and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.