8 Foods High in Inulin to Eat for Better Gut Health
Updated on January 15, 2026
Inulin is a type of soluble fiber that comes from plants. It acts as a prebiotic, the naturally occurring, nondigestible 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.
While there’s no official recommended daily value for inulin, eating fiber-rich foods may help your digestive health as well as your appetite control. Plus, there are a number of health benefits associated with prebiotics like inulin, including more balanced gut microbiota, better mineral absorption, blood sugar control, and a lower risk of constipation.
You can reap the benefits of this fiber by adding these eight inulin-rich foods to your diet. Amounts of inulin listed are per 100 grams, which is about 3.5 ounces.
1. Chicory Root
The food with the most inulin is chicory root, with 41.6 grams. Chicory root is often used as livestock feed, but it can also be part of a healthy human diet. The leaves and flowers can be used fresh in salads, and the root itself can be used as a coffee substitute. The roots are naturally bitter, but cooking or soaking them in water can help soften the flavor.
2. Jerusalem Artichokes
Despite their name, Jerusalem artichokes (also called sunchokes) are tubers and don’t look anything like the similarly named globe artichoke. They are a good source of inulin, with about 18 grams. Sunchokes have a crisp texture and nutty flavor and can be used raw in salads, salsas, and chutneys, or cooked alongside grilled poultry or fish.
On top of their inulin content, raw sunchokes are a good source of iron as well as copper and vitamin B1.
3. Dandelion Greens
Dandelions might be a pesky weed in your garden, but they’re a surprising source of nutrition, with 13.5 grams of inulin. In addition to inulin, dandelion greens are a great source of vitamins A, C, and K, as well as folate, calcium, and potassium.
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
Admittedly, you’re probably not eating 3.5 ounces of garlic in one sitting, but this allium has a good amount of inulin (12.5 grams) — and if you’re a garlic lover, it adds up over time. Beyond inulin, garlic has a bit of vitamins C and B6 as well as the minerals manganese and selenium.
Foods High in Inulin
Food
Grams of inulin (per 100 grams)
Chicory root
41.6
Jerusalem artichokes (sunchokes)
18
Dandelion greens
13.5
Garlic
12.5
Leeks
6.5
Asparagus
2.5
Wheat bran
2.5
Bananas
0.5
5. Leeks
Leeks, a cousin of onions, have a sweeter and milder flavor. They are a good source of inulin, with 6.5 grams, and are also high in vitamin K, vitamins B6 and C, 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, which is done by removing the roots and outer leaves, cutting the stalk in half lengthwise, and running water through the vegetable’s layers.
6. Asparagus
With only 2.5 grams, asparagus isn’t as high in inulin as some other vegetables. However, it has a well-rounded nutritional profile that makes it a good choice for one of your daily vegetable servings.
7. Wheat Bran
Wheat bran is the outer layer of the whole grain. It contains 2.5 grams of inulin, B vitamins, iron, copper, zinc, magnesium, phytochemicals, and antioxidants.
Wheat bran is available as a cereal, but you can also add it to baked goods or crush it and use it as a substitute for breadcrumbs, such as in meatballs.
Possible 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. Even small amounts may cause gas and bloating if you have irritable bowel syndrome.
For most people, though, the benefits of inulin foods significantly outweigh any side effects. Add inulin foods into your diet gradually, and drink plenty of water along with them.
The Takeaway
- Inulin is a type of soluble fiber that comes from plants.
- Among the best sources are chicory root, Jerusalem artichokes, and dandelion greens.
- As a prebiotic fiber, inulin can benefit your gut health and help you feel full, so that you eat less.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Does Inulin Help Improve Gut Health? Cleveland Clinic. March 4, 2022.
- The Importance of Prebiotics. Brown University Health. November 15, 2022.
- Fleishman C. A New Look at Prebiotic Fibers. International Probiotics Association. February 26, 2020.
- Puhlmann M et al. Back to the Roots: Revisiting the Use of the Fiber-Rich Cichorium intybus L. Taproots. Advances in Nutrition. March 21, 2020.
- Tajik S et al. Growth, Harvest, and Serving of Jerusalem Artichoke (Sunchoke). Ohio State University Extension. February 24, 2025.
- Jerusalem-Artichokes, Raw. U.S. Department of Agriculture. April 1, 2019.
- Can You Eat Dandelions? Cleveland Clinic. July 21, 2021.
- Garlic, Raw. U.S. Department of Agriculture. April 1, 2019.
- Leek. The Foundation for Fresh Produce.
- Leek Basics. Oregon State University Extension Service.
- 6 Health Benefits of Asparagus. Cleveland Clinic. September 21, 2023.
- Asparagus, Raw. U.S. Department of Agriculture. April 1, 2019.
- Whole Grains. Harvard T.H. Chan School of Public Health.
- Whole Grains: Hearty Options for a Healthy Diet. Mayo Clinic. August 19, 2025.
- Banana. The Foundation for Fresh Produce.
- Rhys-Jones D et al. Update: Label Reading and FODMAPs. Monash University. September 3, 2021.
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Reyna Franco, RDN
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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...
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