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9 Vegetables Rich in Prebiotics

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If you are wondering if you need prebiotics in your diet, the answer is YES!

Prebiotic food sources contain special kinds of fiber which boost digestive function. All in all, they increase the number of the good bacteria in your gut and also help treat several digestive issues you might have.

To give you a head-start, here are 9 vegetables rich in prebiotics:
 

Asparagus

Asparagus, a spring vegetable that everyone loves is an excellent prebiotic source. Its inulin content is approximately 2 to 3 grams for each 100-gram serving.

Asparagus is proven effective in supporting beneficial gut bacteria. In fact, it has been associated with the inhibition of various cancers.

In addition, both the antioxidants and fiber in asparagus seem to offer healing for inflammation.
 

Leeks

Leeks are usually used in various recipes due to their distinct taste. Interestingly, they share the same group as garlic and onions. Plus, they provide almost the same benefits!

Its inulin fiber content is around 16%. There is no wonder why this vegetable is able to support a healthy gut and assist in breaking down fat.

Aside from its richness in vitamin K, leeks also contain a high number of flavonoids, which act as a supportive agent to the body’s reaction to oxidative stress.
 

Konjac Root

The next one on our list is Konjac root, a root vegetable that provides numerous health benefits. Many people usually use it as a type of dietary supplement. Other people call it “elephant yam.”

Konjac root consists of 40% of glucomannan fiber. It supports the development of good bacteria in the gut and help in treating constipation.

Various studies also show the potential health benefits of glucomannan fiber. It assists in weight loss and regulation of blood cholesterol.

Aside from consuming konjac root in food form, there are also glucomannan supplements available. But of course, food sources are always the best choice.
 

Burdock Root

In Japan, the use of Burdock root in recipes is very common.

Its fiber content is around 4 grams for each 100-gram serving, burdock root is truly a great source of prebiotics.

Both the FOS (fructooligosaccharides) and Inulin from this vegetable contain prebiotic properties which are able to prevent the development of damaging gut bacteria, support regular bowel movement, and enhance immune function.

Aside from containing antioxidants, Burdock root contain properties that are able to fight inflammation and lower blood sugar levels.
 

Dandelion Greens

Dandelion greens are commonly used in salads. Instead of using other greens, why not go for dandelion greens instead? Not only are they delicious, but they are extremely healthy as well. A 100-gram serving has a fiber content that is around 4 grams, which are mostly inulin.

They contain 4 grams of fiber per 100-gram serving. A high portion of this fiber comes from inulin, which causes relief in constipation and increases the number of beneficial gut bacteria.

Dandelion greens are proven to possess diuretic properties, together with antioxidants, anti-inflammatory, anti-cancer and cholesterol-reducing properties.
 

Yacon Root

Another one on our list is Yacon root. This vegetable is nearly the same as sweet potatoes. Both are packed with fiber.

Rich in FOS (fructooligosaccharides) and inulin, the yacon root is proven effective in supporting gut bacteria, reducing constipation, enhancing mineral absorption, boosting the immune system and managing blood fats.

The inulin content in yacon is proven effective in improving the gut bacteria, reducing constipation, enhancing the immune function, improving the absorption of minerals, and regulating blood fats.

Furthermore, Yacon root also consists of phenolic compounds which provide its antioxidant properties.
 

Jicama Root

Another great source of prebiotics is Jicama root. It contains high amounts of fiber, comprising of inulin. Aside from having low amounts of calories, jicama root also boasts high amounts of vitamin C, which positively impacts the immune system.

In addition, jicama root assists in enhancing insulin sensitivity, supporting digestive health, and lowering blood sugar levels.

Lastly, the jicama root also provides a great balance of amino acids.
 

Jerusalem Artichoke

Jerusalem artichoke is also called "earth apple." It could be eaten raw or cooked. This amazing vegetable provides health benefits that you may not know about.

First, it offers around 2 grams of fiber for each 100-gram serving. 76% of this fiber content is derived from inulin.

Second, it assists in boosting the immune system and inhibiting various metabolic disorders.

In addition, Jerusalem artichokes are revealed to increase the amount of good gut bacteria, more than chicory root.

Lastly, this vegetable contains tons of nutrients, such as potassium and thiamine. Both assist the nervous system and support optimal muscle function.
 

Chicory Root

This vegetable is famous due to its flavor similar to coffee. It is also an amazing food source of prebiotics.

Around 47% of the fiber in chicory root is inulin. This prebiotic fiber nurtures beneficial gut bacteria. Aside from that, it enhances digestion and relieves constipation.

Additionally, studies show that it is also able to increase bile production which results in the improvement of fat digestion.

Lastly, this amazing root vegetable contains high amounts of antioxidants which guard the liver and prevents oxidative damage.

 

Final Thoughts

Incorporating these vegetables in your diet is an easy way to receive a boost of prebiotics!

Just keep in mind that some fiber content from these veggies could be modified during the cooking process. For this reason, it is always best to eat them while they are raw.

What are you waiting for? Give your gut its much-needed prebiotic boost!

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

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