Artichokes are one of my favorite vegetables and are always a treat when I have them! One medium artichoke contains 60 calories, 4.2 grams of protein, and 7 grams of fiber—so if you are trying to up your fiber game, look no further. Artichokes are loaded with nutrients and antioxidants, and have been found to lower bad cholesterol and regulate blood pressure. This vegetable does it all and is very beneficial for people with IBS C!
Artichokes contain a dietary fiber called inulin, which can be found in certain plants and it acts as a prebiotic when ingested. Prebiotics and probiotics have a symbiotic relationship and work best when taken together. Inulin feeds the good bacteria in your gut and helps the growth of probiotics. It also plays a preventative role with constipation, helps your body absorb minerals, and strengthens your immune system! Inulin may cause bloating at first if you do not regularly have it in your diet, but after your gut adjusts, it is optimal for improving digestive health.
In addition to artichokes, you can also find inulin in other foods: asparagus, onions, garlic, chicory root, sweet potatoes, and acacia. Inulin can also be taken as a supplement and added to water, coffee, and food.
See below for an easy artichoke recipe!
Cut off the bottom of the stem and place in a steaming basket above a pot of boiling water. Cover and steam for 30-45 minutes depending on the size of the artichokes.
Pull the leaves off, dip in some aioli, pair with some white wine and voila!