One of the richest sources of prebiotic inulin is chicory root. It's a coffee substitute and found in some bread and cereal.
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1. Chicory Root
In addition to its culinary uses, garlic contains fructans, a prebiotic fiber that promotes gut bacteria growth. Prebiotic benefits are highest in raw or lightly cooked garlic.
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2. Garlic
Fructans abound in raw onions. These compounds promote gut bacteria growth. You can add onions to salads, soups, or cooked dishes.
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3. Onions
Inulin and fructooligosaccharides (FOS) in bananas are gut-healthy prebiotic fibers. Prebiotics are in ripe bananas.
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4. Bananas
With its high inulin content, asparagus is a prebiotic. It tastes great roasted, grilled, or in salads and is gut-friendly.
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5. Asparagus
Jerusalem artichoke is a powerful prebiotic with inulin. Its nutty flavor can be used in soups, salads, or roasts.
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6. Jerusalem Artichoke
Dandelion greens are inulin-rich and nutrient-dense. Prebiotics can be added to smoothies or salads.
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7. Dandelion Greens
Leeks have fructans and add flavor to dishes. Add them to soups, stews, or sautés for prebiotic benefits.
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8. Leeks
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