Nutrition briefing
Inulin-rich foods
Inulin is a type of dietary fibre found in many plants, including chicory root, artichokes, and asparagus. It is a complex carbohydrate the human body cannot digest. Instead it acts as a prebiotic, feeding the beneficial bacteria in your gut that can improve your overall gut function and environment.
What inulin does
Inulin passes through your stomach and small intestine undigested, then ferments in the large bowel where your beneficial bacteria use it as fuel. You can lift your intake simply by including more of the vegetables and fruits listed below.
A prebiotic fibre
Your body cannot break inulin down, so it travels intact to the large bowel and becomes food for your gut bacteria.
Feeds the good bacteria
Fermenting inulin nourishes the beneficial microbes that shape a healthier gut environment.
Supports digestive health
A diet rich in inulin can promote a healthy gut microbiome and help support digestive and gastrointestinal health.
In some people, inulin may cause digestive upset such as bloating and gas. If you are new to it, start with small amounts and build up gradually so your gut has time to adjust.
Inulin-rich foods
Foods are grouped from the richest sources down to moderate ones. Serves are half a cup and raw unless otherwise stated. Inulin content can vary depending on factors such as growing conditions, ripeness, and processing methods.
| Inulin level | Vegetables | Fruit |
|---|---|---|
| Very best | Jerusalem artichoke | — |
| Best | Asparagus, globe artichoke, leek | — |
| Good | Chicory root powder (1 tsp), red or white onion (1/4 cup) | — |
| Moderate | Garden peas, sweet potato, garlic (1 clove), shallot (1 bulb) | Large banana (1 large), red dragon fruit (1 cup) |
Everyday tips
Build them into savoury meals
Add onions, leek, and garlic to almost any savoury dish to boost its prebiotic content.
Roast your artichokes
Roast Jerusalem artichokes with some lemon, thyme, and honey for a delicious addition to main meals.
Reach for a banana
Eat a banana as a snack, or add it to smoothies, or chop it over porridge or cereal.
Swap in chicory root
Try roasted chicory root powder as a coffee alternative. It can also go into baking or be used as a rub for meats.
Jerusalem artichoke vs globe artichoke
These are two different plants. Jerusalem artichokes produce edible tubers with a sweet, nutty flavour. Globe artichokes produce edible flower buds with a mild, slightly bitter taste.
Recipe ideas
Zesty asparagus (serves 4)
Ingredients
- 400g asparagus, trimmed
- 1 cup balsamic vinegar
- 1 tsp grated lemon zest
- 1/4 cup chopped parsley
- 1/2 tsp salt
- 1/2 tsp pepper
Method
- Over high heat, bring a large pot of salted water to a boil.
- Blanch asparagus for 1 minute, until just slightly tender.
- Use tongs to transfer the asparagus into chilled water.
- Drain the asparagus and place into a shallow dish.
- Pour over the balsamic vinegar and refrigerate for at least 4 hours, stirring occasionally.
- Drain asparagus, keeping some vinaigrette to the side.
- Arrange on a platter and top with lemon zest, parsley, salt, and pepper. Serve with the vinaigrette on the side.
Spinach and artichoke dip (serves 8)
Ingredients
- 400g globe artichoke, roughly chopped
- 1/2 cup sauteed leek, finely chopped
- 2.5 cups frozen spinach
- 1/2 cup cottage cheese
- 1 cup Greek yoghurt
- 1 cup shredded mozzarella
- 1/4 cup grated parmesan
- 1/2 tsp garlic powder
Method
- Preheat oven to 200C.
- Thaw spinach and drain thoroughly through a strainer. Use a paper towel to absorb any extra liquid.
- Mix all ingredients together in a bowl.
- Pour mixture into an 8×8 oven-safe dish and bake for 25 minutes.
- Serve with raw veggies or crackers.
Asparagus and artichoke dip (serves 8)
Ingredients
- 100g globe artichoke, roughly chopped
- 200g asparagus, trimmed
- 1/2 cup sauteed leek, finely chopped
- 3 garlic cloves, peeled
- 1 tbsp fresh parsley
- 1 tbsp fresh tarragon
- 4 tbsp extra-virgin olive oil
- 1 tbsp Dijon mustard
- 1 tsp fresh lemon juice
- 1/4 tsp paprika
- 1/2 tsp salt
Method
- Bring a pot of water (1-inch depth) to boil under a steamer. Steam asparagus and garlic until the asparagus is still slightly crisp, around 5 minutes.
- Transfer asparagus to a bowl of ice water to cool for 1 minute.
- Remove asparagus and drain on paper towels.
- Combine all ingredients in a food processor or blender. Mix until you reach a smooth consistency, adding more oil if desired.
- Serve with raw veggies or crackers.
Frequently asked questions
What is inulin and what does it do?
Inulin is a type of dietary fibre found in foods like chicory root, artichokes and asparagus, and it acts as a prebiotic. The body cannot break inulin down, so it travels intact to the large bowel where it becomes food for beneficial gut bacteria. By feeding those bacteria, inulin supports a healthier gut microbiome. Jerusalem artichoke is the single richest everyday source.
What foods are high in inulin?
Jerusalem artichoke is the richest everyday source of inulin. Other good sources include asparagus, globe artichoke and leek, followed by chicory root powder, red and white onion, then more moderate sources such as garden peas, sweet potato, garlic, shallot, banana and dragon fruit. Easy ways to include them are adding onions, leek and garlic to savoury dishes, roasting Jerusalem artichokes, and using chicory root as a coffee alternative or baking ingredient.
Does inulin cause bloating?
Inulin can cause digestive upset such as bloating and gas in some people, because gut bacteria ferment it in the large bowel. If you are new to it, the suggested approach is to start with small amounts and build up gradually so your microbiome can adjust. For most people a gradual introduction allows the prebiotic benefits without lasting discomfort.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →