Artichokes
Artichokes are known to have a prebiotic effect, which offers numerous health benefits to gut health and helps maintain bowel movement. It is important to note that almost all prebiotics are considered fibers, though not all fibers are seen as prebiotics. Prebiotics help relieve constipation and could help improve your gut microbiome by feeding the good bacteria in you colon. A 2017 research studied 199 participants and concluded that prebiotics may increase stool frequency and improve consistency.
In an older study, 32 participants were given fibers gotten from artichokes. The studied revealed that the amount of good bacteria in the participants’ gut increased after 3 weeks. One medium raw artichoke contains about 6.9 grams of fiber. You can get artichokes both fresh and jarred. It can be added to salads and flavorful tarts.