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"Raw Chicory Root At nearly 65 percent of fiber by weight, raw chicory root is one of the best prebiotic food sources around. Raw chicory root is found in health stores or gourmet markets in the form of a supplement or in its ground form. You might have even eaten it without knowing it, as it’s also added to many types of food products here and there, including cereal, breakfast bars, dairy products and bread.

If you’ve had raw chicory root already, you know it has a flavor akin to coffee, even though it doesn’t have any caffeine. It’s often used as a substitute for coffee in the southern region of the United States, as raw chicory root doesn’t produce the unpleasant effects of coffee that some individuals experience, such as feeling jittery or having difficulty with sleeping.

The prebiotic food statistics for raw chicory roots are:

Fiber By Weight Amount of Daily Serving Needed 64.6% 9.3 grams (approx. ⅓ oz.) Raw Jerusalem Artichoke You’re most likely familiar with the large green globe-like artichoke you see in your local grocery store, which you may have made yummy spinach artichoke dip out of. That’s not a Jerusalem artichoke, which is a totally different plant. The Jerusalem artichoke has nothing to do with artichokes, except that it mimics an artichoke heart’s flavor — hence how the word “artichoke” became part of its name. In fact, it actually looks like ginger rather than an artichoke.

The Jerusalem artichoke is better known as sunroot or sunchoke or, by many, as the “fartichoke,” due to its impressive fiber content. The raw Jerusalem artichoke, which is related to the sunflower rather than the artichoke, is an excellent source of nutrients and offers a wealth of health benefits. In addition to being a great prebiotic, it is also loaded with iron and potassium.

You can enjoy this prebiotic in a salad or it can be boiled, sautéed or roasted to resemble a creamy potato. Because the Jerusalem artichoke has a lower glycemic index, it can make a good substitute for potatoes for people with diabetes.

The prebiotic food statistics for raw Jerusalem artichoke are:

Fiber By Weight Amount of Daily Serving Needed 31.5% 19 grams (approx. ¾ oz.) Raw Dandelion Greens Dandelion greens are chock-full of nutrients, including Vitamin K, Vitamin A, calcium and iron. In fact, a one-cup serving of raw dandelion greens provides you with 535 percent of your recommended daily value of Vitamin K, which is believed to help with blood clotting and maintaining strong bones in the elderly.

You can savor the prebiotic benefits of raw dandelion greens by adding them to your salads, sandwiches, stews, casseroles, soups or herbal teas. Because they can have a somewhat acrid taste when eaten raw, you can blanch them in boiling water for about 20 seconds to reduce this taste.

The prebiotic food statistics for raw dandelion greens are:

Fiber By Weight Amount of Daily Serving Needed 24.3% 24.7 grams (just under 1 oz.)

Raw Garlic Garlic Fiber by WeightRaw garlic is also loaded with tons of nutrients, including manganese, Vitamin B6, Vitamin C and selenium. There are several healthy ways you can add raw garlic to your diet, including:

A feature flavor in guacamole. In hummus. In vegetable stir fries. As a flavorful ingredient in pasta meals. Just be sure to have an ample supply of mouthwash on hand. The prebiotic food statistics for raw garlic are:

Fiber By Weight Amount of Daily Serving Needed 17.5% 34.3 grams (1.2 oz.) Raw Leeks The great thing about raw leeks, besides being a high prebiotic food, that is, is that they can be incorporated into just about any dish. As a sweeter version of the onion, they can be tossed into pasta, added to a garden salad, or used as an edible garnish for your quiche.

Of course, they also work fabulously in soups, but if cooked, they won’t have quite the same prebiotic content. A one-cup serving of raw leeks including bulb and stem boasts 52 percent and 18 percent of your recommended daily values of Vitamin K and Vitamin C, respectively.

The prebiotic food statistics for raw leeks are:

Fiber By Weight Amount of Daily Serving Needed 11.7.% 51.3 grams (1.8 oz.) Raw Onion Raw onions are a member of the lily family, such as garlic is, by the way. Eating onions raw provides you with organic sulphur compounds, which are an important mineral in your body. They are destroyed when you cook them.

Raw onions contain chromium to boost insulin production, quercetin, which fights off free radicals, and Vitamin C. Since most of the flavonoids are contained in the outermost layers of the onions, you should peel off as little as possible before chopping, dicing and tearing. So, in other words, don’t over-peel them! If raw onions give you heartburn or indigestion, consider cooked onions, another high prebiotic food.

The prebiotic food statistics for raw onions are:

Fiber By Weight Amount of Daily Serving Needed 8.6% 69.8 grams (2.5 oz.) Cooked Onions As with raw onions, there are so many ways you can add cooked onions to your diet. They can be caramelized, fried, grilled or sautéed, for example. However, many would say there is no better way to have cooked onions than in a hot bowl of French onion soup covered with creamy, oven-melted provolone cheese.

The prebiotic food statistics for cooked onions are:

Fiber By Weight Amount of Daily Serving Needed 5.0% 120 grams (¼ lb.) Raw Asparagus Raw asparagus is another great source of prebiotics, as it contains 5 percent fiber by weight. For many, raw asparagus is tough to eat, but a wonderfully tasty, and less tough, way is to eat this prebiotic food source is to ferment it. Alternatively, you could try blending raw asparagus into a smoothie.

The prebiotic food statistics for cooked onions are:

Fiber By Weight Amount of Daily Serving Needed 5.0% 120 grams (¼ lb.) Raw Wheat Bran Raw wheat bran is yet another prebiotic food source, and, like raw asparagus and cooked onions, it also provides 5 percent of prebiotics fiber by weight. You can enjoy the benefits of raw wheat bran by adding it to your morning cereal, by mixing it into your yogurt, or by blending it into your smoothies.

The prebiotic food statistics for raw wheat bran are:

Fiber By Weight Amount of Daily Serving Needed 5.0% 120 grams (¼ lb.) Baked Wheat Flour Wheat flour, when baked, provides a more flavorful, dense version of your favorite pastry. At 14 percent, it also contains a higher protein punch than its all-purpose flour counterpart, which has 11.7 percent protein.

The prebiotic food statistics for baked wheat flour are:

Fiber By Weight Amount of Daily Serving Needed 4.8% 125 grams (¼ lb.) Raw Banana The raw banana comes prepackaged, making it a convenient prebiotic food to take with you wherever you go. Simply peel a raw banana and munch on it for a snack or before or after a workout. It’s also loaded with potassium ― just one cup of mashed banana provides you with 23 percent of your recommended daily value of potassium.

The prebiotic food statistics for raw bananas are:

Fiber By Weight Amount of Daily Serving Needed 1.0% 600 grams (1.3 lbs.)" Prebiotin Prebiotics Page