Fructans & inulin
Garlic, onion, leek, shallot, but also Jerusalem artichoke, salsify, black salsify, parsnip, jicama, chicory root, burdock, yacón, asparagus, artichoke.
- Why?
- A single molecule brings them together: fructans (inulin, FOS). They are among the most powerful prebiotics in the garden — the favorite food of bifidobacteria — and they cross the small intestine untouched.
- Tip
- If your gut is sensitive, increase the doses gradually: fructans ferment fast, and they are the FODMAPs in onions.
- Counting
- The category is named after the molecule, not the botany: it holds the alliums (garlic, onion, leek) AND the inulin roots (Jerusalem artichoke, salsify, chicory), because they feed the same bacteria. Cooked or raw, they tick.
- The app's landmark
- A serving of about 50 g, every 3 days.
- Molecules
- Fructans (inulin, FOS)
What checks it (38)
- Agave
- Ahipa
- Anzur (Persian shallot)
- Arrowleaf balsamroot
- Artichoke
- Asparagus
- Black salsify
- Burdock
- Cabbage tree
- Camas
- Cardoon
- Celeriac
- Chicory root
- Cut-leaved viper's grass
- Dahlia
- Dandelion root
- Elecampane
- Garlic
- Garlic scapes
- Inulin / FOS (powder)
- Jerusalem artichoke
- Jicama
- Leek
- Murnong (yam daisy)
- Onion
- Parsnip
- Rakkyo
- Ramps
- Salsify
- Sand leek
- Scallion
- Shallot
- Sotol
- Ti root
- Wakegi
- Wild asparagus
- Wild garlics
- Yacón