Prebeu — Prebiotic Fiber Grams per Day | prebeu.com
An ordered procedure: pick one food, weigh it, add it to an existing meal, then check your number against a reference figure.
Step one: pick one food from the portion table on Grams of Food for 6 g of Fructan. Each row already carries the gram weight for a 6 g fructan target, so the choice is between foods, not between amounts.
Step two: weigh that gram amount in raw weight. 9.3 g of chicory root, 19 g of Jerusalem artichoke, 24.7 g of dandelion greens, 34.3 g of garlic, 51.3 g of leek or 69.8 g of onion — one row, one weight.
Step three: add the weighed food to a meal you already eat rather than replacing one. The procedure builds on an existing diet instead of swapping foods out.
On narrow screens, swipe or scroll the plate sideways.
Step four: note that there is no broad consensus on an ideal daily intake of prebiotic fiber. Any figure you settle on is a comparison point, not a rule.
Step five: before setting any target, compare your number with the 38 g of resistant starch provided daily by a traditional diet in Africa. Resistant starch and fructan are separate fiber families, so read the 38 g as a scale reference rather than an addition.
The typical failure mode is jumping straight to the densest 85% source — gum arabic — before working up to it. Start from one row of the portion table and hold that single food for the comparison.
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