8 Foods High in Inulin You Should Be Eating for Better Gut Health

Inulin acts as a prebiotic, the naturally occurring, non-digestible parts of food that feed the healthy bacteria that live in your gut. Although inulin is added to some processed foods, you can also get a good amount from certain whole plant foods.

Tip

The Academy of Nutrition and Dietetics recommends eating around 14 grams of fiber (of all types) per 1,000 calories that you eat each day. So if you eat 2,000 calories a day, aim for 28 grams of fiber.

Theres no specific recommendation for the amount of inulin to eat daily.

Get more inulin and reap the benefits of this fiber by adding these foods to your diet. Here are the top inulin-rich foods per 100 grams (about 3.5 ounces), according to the International Probiotics Association.

2. Jerusalem Artichokes: 18 grams

Despite their name, Jerusalem artichokes (aka sunchokes) are tubers and don't look anything like the similarly named globe artichoke. Sunchokes have a crisp texture and nutty flavor and can be used raw in salads, salsas, chutneys and cooked alongside grilled poultry or fish, According to the Center for Urban Education About Sustainable Agriculture.

On top of their inulin content, sunchokes provide nearly one-fifth of your daily iron needs, as well as a good amount of copper and vitamin B1, according to the USDA.

3. Dandelion Greens: 13.5 grams

Dandelions might be a pesky weed in your garden, but they're a surprising source of nutrition. In addition to inulin, dandelion greens are a great source of vitamins A, C and K, as well as folate, calcium and potassium, according to the Cleveland Clinic.

Although you can eat these greens raw, they're slightly bitter. To fix that, soak the dandelion greens in cold, salted water for up to 15 minutes, then boil them until tender.

4. Garlic: 12.5 grams

Admittedly, you're probably not eating 3.5 ounces of garlic in one sitting, but this allium has a good amount of inulin and if you're a garlic lover, it adds up over time. Beyond inulin, garlic has a bit of vitamin C and B6, as well as the minerals manganese and selenium, per the USDA.

5. Leeks: 6.5 grams

Onions' cousin, leeks, has a sweeter and milder flavor, according to the Produce for Better Health Foundation. Leeks are a good source of inulin, but they're also high in vitamin K and vitamins B6 and C, as well as copper, iron and manganese.

Leeks are referred to as "dirty" vegetables because of the way they grow in the soil so they need a good cleaning before eating by removing the roots and outer leaves, cutting the stalk in half lengthwise and running water through the vegetables' layers, per Food and Nutrition magazine, a publication of the Academy of Nutrition and Dietetics.

6. Asparagus: 2.5 grams

Although it might not be as high in inulin as other vegetables, asparagus has a well-rounded nutritional profile that makes it a good choice for one of your daily vegetable servings.

7. Wheat Bran: 2.5 grams

Wheat bran is the outer layer of the whole grain, and it's rich in B vitamins, iron, copper, zinc, magnesium, phytochemicals and antioxidants, according to the Harvard T.H. Chan School of Public Health.

Wheat bran is available as a cereal, but you can also crush them up and add them to meatballs to help keep them moist, per the University of Nebraska, Lincoln.

8. Bananas: 0.5 grams

Bananas are a source of inulin, though they don't rank as high as other plant foods. When you eat a banana, you'll also get a good amount of vitamin C and potassium, per the Produce for Better Health Foundation.

A Note on Inulin Side Effects

If you increase your inulin intake drastically and quickly, you might experience some less-than-ideal gastrointestinal side effects namely, stomach pain, bloating and gas, according to the Linus Pauling Institute.

Read more on: livestrong, contain