Inulin-rich Jerusalem artichoke
Different organisms use different food sources. While humans have food, prebiotic bacteria prefer to consume specific kinds of carbohydrates. Two particular kinds of prebiotic are oligofructose and inulin fiber.
Oligofructose literally means several fructose they are only several (1-8) saccharides long. Oligofructose ferments quickly and therefore nourishes bacteria on the right side of the colon.
Inulin has more saccharide links (9-64) so it takes longer to ferment so they nourish bacteria on the left side of the colon.
Top 10 Foods Containing Inulin Prebiotics
| Food | Prebiotic Fiber Content by Weight |
|---|---|
| Raw Chicory Root | 64.6% |
| Raw Jerusalem Artichoke | 31.5% |
| Raw Dandelion Greens | 24.3% |
| Raw Garlic | 17.5% |
| Raw Leek | 11.7% |
| Raw Onion | 8.6% |
| Cooked Onion | 5% |
| Raw Asparagus | 5% |
| Raw Wheat bran | 5% |
| Whole Wheat flour, Cooked | 4.8% |
| Raw Banana | 1% |
While there is no broad consensus on an ideal daily serving of prebiotics, recommendations typically range from 4-8g for general digestive health support, to 15g or more for those with active digestive disorders. Given an average 6g serving, below are the amounts of prebiotic foods required to achieve a daily serving of prebiotic fiber:
| Food | Amount of food to achieve 6g serving of prebiotics |
|---|---|
| Raw Chicory Root | 9.3g (about 1/3 oz) |
| Raw Jerusalem Artichoke | 19g (about 3/4 oz) |
| Raw Dandelion Greens | 24.7g (just under 1 oz) |
| Raw Garlic | 34.3 g (about 1.2 oz) |
| Raw Leek | 51.3g (about 1.8 oz) |
| Raw Onion | 69.8g (about 2.5 oz) |
| Cooked Onion | 120g (about 1/4 lb) |
| Raw Asparagus | 120g (about 1/4 lb) |
| Raw Wheat Bran | 120g (about 1/4 lb) |
| Whole Wheat Flour, Cooked | 125g (about 1/4 lb) |
| Raw Banana | 600g (about 1.3 lb) |
References:
- Brigitta Kleessen*, Ludger Hartmann and Michael Blaut; Oligofructose and long-chain inulin: influence on the gut microbial ecology of rats associated with a human faecal flora British Journal of Nutrition (2001), 86, 291–300
- Angelo Pietro Femia, Cristina Luceri, Piero Dolara, Augusto Giannini1, Annibale Biggeri2, Maddalena Salvadori, Yvonne Clune3, Kevin J. Collins3, Milena Paglierani4 and Giovanna Caderni5; Antitumorigenic activity of the prebiotic inulin enriched with oligofructose in combination with the probiotics Lactobacillus rhamnosus and Bifidobacterium lactis on azoxymethane-induced colon carcinogenesis in rats Carcinogenesis, Vol. 23, No. 11, 1953-1960, November 2002
- R. Hughes and I.R. Rowland; Stimulation of apoptosis by two prebiotic chicory fructans in the rat colon Carcinogenesis, Vol. 22, No. 1, 43-47, January 2001
Yoram Bouhnik*, , Kouroche Vahedi*, Lotfi Achour*, Alain Attar*, Jérôme Salfati*, , Philippe Pochart*, Philippe Marteau*, Bernard Flourié*, Francis Bornet, and Jean-Claude Rambaud*; Short-Chain Fructo-Oligosaccharide Administration Dose-Dependently Increases Fecal Bifidobacteria in Healthy Humans The Journal of Nutrition Vol. 129 No. 1 January 1999, pp. 113-116 - MAHA TAHIRI, 1 JEAN C. TRESSOL, 1 JOSIANE ARNAUD, 2 FRANCIS BORNET, 3 CORINNE BOUTELOUP-DEMANGE, 4 CHRISTINE FEILLET-COUDRAY, 1 VÉRONIQUE DUCROS, 2 DENISE PÉPIN, 5 FRED BROUNS, 3,6 ANNE M. ROUSSEL, 2 YVES RAYSSIGUIER, 1 CHARLES COUDRAY1; Five-Week Intake of Short-Chain Fructo-Oligosaccharides Increases Intestinal Absorption and Status of Magnesium in Postmenopausal Women Journal of Bone and Mineral Research, Journal of Bone and Mineral Research November 2001:16:2152-216
- Alanna J. Moshfegh2, James E. Friday, Joseph P. Goldman and Jaspreet K. Chug Ahuja, Presence of Inulin and Oligofructose in the Diets of Americans, Journal of Nutrition. 1999;129:1407S-1411S
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