Fiber by Weight

Every food on the list, ranked by its share of prebiotic fiber by weight from 85% down to 1%.

Gum arabic, also called acacia, is the densest source in the table at 85% prebiotic fiber by weight. Raw dry chicory root follows at 64.6%, and raw dry Jerusalem artichoke at 31.5%.

The middle band holds raw dry dandelion greens at 24.3%, raw dry garlic at 17.5%, raw dry leek at 11.7% and raw dry onion at 8.6%. These four are the everyday kitchen items and all sit between 8% and 25%.

The low band starts at raw asparagus and raw wheat bran, both at 5% by weight, then cooked whole wheat flour at 4.8% and raw banana at 1%. The full spread from top to bottom is 85 to 1.

Percentages here are shares of prebiotic fiber by weight, not calories, not dry matter and not serving size. A food at 5% means 100 g of that food carries 5 g of prebiotic fiber.

The same numbers appear on the main page in the ranked table, and each percentage here feeds directly into the gram portion calculations on Grams of Food for 6 g of Fructan.

• Gum arabic (acacia) — 85%
• Raw dry chicory root — 64.6%
• Raw dry Jerusalem artichoke — 31.5%
• Raw dry dandelion greens — 24.3%
• Raw dry garlic — 17.5%
• Raw dry leek — 11.7%
• Raw dry onion — 8.6%
• Raw asparagus — 5%

Further reading

• Grams of Food for 6 g of Fructan
• Build a Day of Prebiotic Fiber