Published By: Ishani Karmakar

These Foods Are Rich In Inulin, A Prebiotic Fiber That’s Amazing For Your Gut Microbiome

Soluble fibers like inulin are often overlooked despite their potential beneficial effects on the gut flora. They have all been found to play a vital role in maintaining gut health.

The soluble fiber inulin, which is abundant in plants such as chicory root and Jerusalem artichoke, functions as a prebiotic because the friendly bacteria readily digest it in the human digestive tract. This fermentation results in the production of short-chain fatty acids, which may benefit the gut flora. Protecting against inflammation, increasing mucus production, and preserving the integrity of the intestinal barrier are just a few of the many benefits of short-chain fatty acids on the digestive tract.

If you want to naturally promote gut health and get the advantages of this fiber for your gut, adding more inulin to your diet may be a good place to start. These are 8 excellent inulin sources.

Chicory root

The chicory root, which may be substituted for coffee or added to salads, is the best source of inulin. It tastes like dandelion greens, but you can make it less bitter by sautéing it or soaking in water. 

Jerusalem artichokes

Just like regular potatoes, Jerusalem artichokes are versatile in the kitchen and maybe roasted, sautéed, or pureed. Jerusalem artichokes are a great vegetable to incorporate into your regular cooking since its white flesh has a nutty yet a satisfying sweet flavour.

Dandelion greens

Dandelion greens may be sautéed, utilized in herbal drinks, and even included in pesto. Vitamins A, C, K, calcium, folate, potassium, and other essential vitamins and minerals may all be found in healthy quantities in dandelion greens. They have a sharp flavor (like arugula), so try different cooking techniques to find one that suits your taste.


Foods high in inulin may already be in your diet if you use garlic as a staple ingredient. Not only does garlic enhance the flavour of food, but it also encourages the formation of bifidobacteria, a healthy bacteria in the digestive tract.


In addition to being an excellent source of inulin, leeks are also rich in several other nutrients, including vitamins B6, K, C, copper, manganese and iron. In various recipes, leeks, sometimes seen as onions' sweeter, milder brother, can be used in place of or in addition to onions. Leeks are versatile ingredients that may be added to various dishes, such as pizza, casserole, and soup.


Although asparagus may not have quite as much inulin as some of the other items on our list, it is still a fantastic vegetable to use in the kitchen and provides many health advantages for the digestive tract.