Artichokes

Artichokes lead for targeted butyrate production: a single large artichoke provides 9 grams of fiber with unique inulin that ferments almost exclusively to butyrate, surpassing a full cup of prunes. Artichoke inulin suppresses ghrelin and boosts PYY, with effects overlapping GLP-1 drugs used by 1 in 8 US adults. Chicoric acid further aids blood sugar control, and each artichoke delivers 15 mg of vitamin C and 87 μg of folate. However, artichokes are high-FODMAP, risking digestive discomfort for those with IBS; introduce them after gentler options like oats. Canned hearts in water retain prebiotic inulin affordably.