Article

Root Vegetables (Carrots and Beets): Cheap Fiber for Your Microbiome

Published on Thursday, March 19, 2026
by Caitie G

Health & Wellness

Root Vegetables: Long-Lasting Fiber on a Budget

Before you sigh and think about all of the reasons you don’t want to eat vegetables, instead, I want you to think about a wonderfully diverse microbiome - tiny little bugs all throughout your colon with smiles on their faces, happy to be there. This can be accomplished with root vegetables, and it doesn’t have to be boring (unless you want plain carrots, which is also fine).

On top of being fiber and vitamin-rich, root vegetables (primarily carrots and beets, but also including a few others) are advantageous for a host of reasons: they are shelf-stable, very affordable, satiating, incredibly multifaceted (carrot cake, I’m looking at you), and nutrient-dense. Root vegetables support the gut microbiome by providing high amounts of fiber, among other things, which can be used as microbial ‘food’ and encourages healthy bacterial proliferation and diversity. Check out this extensive series on fermentable carbohydrates and fibers for a more detailed overview.

Researchers from Poland have also noted potential health-promoting effects of root vegetables, including regulating blood sugar, lowering blood pressure, offering antioxidant potential, and potentially anti-cancer properties. This all sounds great, right? Well, I am here to sweeten the deal, because root vegetables are also incredibly affordable. A substantial bunch of carrots, even organic, will likely run under $5-10. Similarly, beets (organic or not) go for about $1-2.50 per loose beet. Given their health benefits and recipe options, both beets and carrots should be staples at your weekly grocery run.

Affordable and Gut-Nourishing Ways to Use Roots

While you will get the maximum nutrient benefit from raw carrots and beets, we are not here to make our lives harder. Roasting and/or steaming are typically easy, quick cooking methods that work well for root vegetables. Aside from a fork-tender outcome (because have you ever tried to eat a raw beet? Might as well be a jawbreaker), a majority of the nutrients are preserved with this technique. Consider trying simple roasted carrots, steamed beets (with a tahini sauce, yes please), or combine them both and roast with honey.

Not interested in heating up your whole house by using the oven? Carrots make for great soup-bulk (new term being coined, you heard it here first). The heating process slightly breaks down the fiber, but there should still be a decent amount remaining. The remaining fiber provides a pleasant feeling of fullness and later serves as fuel for the gut microbiota. Go rogue with your soups or consider a recipe from Two Kooks, which combines several different root vegetables. There is also always classic chicken noodle soup. May I suggest extra carrots?

Interested in something a tad more adventurous? Carrots are particularly diverse and can be used across the food spectrum. Carrot cake is a fan favorite around here (my house). You can also incorporate them into breads, muffins, juices, or even pickle them for some extra zing on your snack plates.

Optimizing the Gut Benefits of Root Vegetables

As discussed above, the cooking process may degrade some of the beneficial fibers in root vegetables (though not all). Some ways to reduce nutrient losses include cooking root vegetables with the skins on (e.g., sweet potatoes), which, when consumed, provide both insoluble and soluble fiber. And yes, you need both types of fibers (eat a balanced diet and you’ll be fine). If you’re curious about the differences between insoluble and soluble fiber, reference the Cleveland Clinic for more information.

There are also some tasty recipes out in the void that combine steamed/roasted/baked root vegetables with raw counterparts, such as dipping raw carrots in a beet hummus (may I suggest whipped ricotta on top of the hummus, you're welcome). Yes, beet hummus is very real, it’s very pink, and it’s very tasty! This is a great way to maximize fiber while still enjoying a tasty, filling, and nutritious meal. Beets can be a bit intimidating to work with. Check out Love and Lemons for a recipe cache and remember to wear an apron when working with beets (unless you want to dye your clothes, but it’ll be natural dye, so there’s that).

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