Is Celeriac Good for Gut Health? Exploring Its Prebiotic Fiber Benefits

December 21, 2025 •

3 min read

With its knobby exterior and mild, nutty flavour, celeriac might not look like a digestive powerhouse, but it is excellent for gut health due to its significant prebiotic fiber content. This unassuming root vegetable, also known as celery root, feeds beneficial gut bacteria and offers a range of anti-inflammatory benefits that support a healthy digestive system.

Quick Summary

Celeriac, or celery root, is packed with prebiotic fiber that nourishes beneficial gut bacteria, promoting a balanced microbiome and supporting healthy digestion. The root also contains anti-inflammatory compounds and is a good low-FODMAP option for some individuals.

Key Points

Rich in Prebiotic Fiber: Celeriac's high soluble fiber content acts as a prebiotic, feeding beneficial gut bacteria like Bifidobacteria and Lactobacilli.
Promotes Gut Microbiome Diversity: By nourishing good bacteria, celeriac helps foster a balanced and diverse gut flora, essential for optimal digestive function.
Offers Anti-Inflammatory Benefits: The root vegetable contains flavonoids and phenolic compounds that help combat inflammation within the gut.
Relieves Constipation and Bloating: The dietary fiber in celeriac aids in promoting regular bowel movements, preventing constipation, and reducing bloating.
Low-FODMAP Friendly: For individuals with IBS, celeriac is considered a low-FODMAP food in moderate servings, making it a safe choice for sensitive digestive systems.
Nutrient-Dense Alternative: Celeriac provides a healthier, lower-carb, and higher-fiber alternative to starchy vegetables like potatoes.
Versatile in Cooking: Celeriac can be enjoyed in various forms—raw, mashed, roasted, or in soups—making it easy to add to any diet.

The Gut-Friendly Profile of Celeriac

Celeriac's gut health benefits are largely attributed to its impressive dietary fiber content. A single cup of raw celeriac provides around 2.8 grams of fiber, which is crucial for maintaining digestive regularity and overall gut health. But not all fiber is created equal. Celeriac contains both soluble and insoluble fiber, and it's the soluble, prebiotic fiber that really sets it apart for your gut. This fiber acts as a food source for the good bacteria in your gut, allowing them to flourish and produce beneficial compounds like short-chain fatty acids (SCFAs), which play a vital role in gut barrier function and reducing inflammation.

The Prebiotic Powerhouse

Prebiotics are non-digestible food ingredients that promote the growth of beneficial microorganisms in the gut. Celeriac contains prebiotic fibers, which specifically feed species like Bifidobacteria and Lactobacilli. By promoting the growth of these beneficial bacteria, celeriac helps to create a balanced gut microbiome, which is essential for proper digestion, immune function, and even mood regulation. A diverse and healthy gut flora is also linked to reduced risk of various chronic diseases.

Celeriac's Anti-Inflammatory Properties

Beyond its fiber, celeriac possesses potent anti-inflammatory compounds, including flavonoids and phenolic compounds. Chronic inflammation in the gut is linked to many digestive issues, including Irritable Bowel Syndrome (IBS) and inflammatory bowel disease. The antioxidants in celeriac help to neutralize free radicals and suppress inflammatory cytokines, providing a soothing effect on the digestive tract. This anti-inflammatory action can help reduce gut irritation and promote overall digestive comfort.

How to Incorporate Celeriac into Your Diet for Gut Health

Adding celeriac to your meals is simple and can be done in many delicious ways. The key is to consume it regularly to reap the prebiotic and anti-inflammatory benefits.

Raw and Grated: For maximum nutrient retention, grate raw celeriac into salads or coleslaw. Its crisp texture and mild flavor make it a great addition.
Mashed and Creamy: Create a creamy, lower-carb alternative to mashed potatoes by boiling and mashing celeriac with a little butter or olive oil.
Hearty Soups and Stews: Dice celeriac and add it to your favorite soups and stews. It imparts a subtle, nutty flavor while adding valuable fiber.
Roasted Wedges: Cut into wedges, toss with olive oil and herbs, and roast until tender and caramelized. This enhances its natural sweetness.

A Comparison: Celeriac vs. Potato for Gut Health

While both are starchy root vegetables, celeriac offers significant advantages over potatoes when it comes to gut health.


Feature	Celeriac	Potato
Dietary Fiber (per 100g)	~3.7 grams	~1.8 grams
Prebiotic Action	Excellent, provides food for beneficial bacteria	Limited, primarily starch-based
Carbohydrate Content (per 100g)	~9.2 grams	~20.1 grams
FODMAP Content	Considered low FODMAP in moderate servings	High FODMAPs can be problematic for IBS patients
Anti-Inflammatory Properties	Contains potent flavonoids and phenolics	Lower anti-inflammatory compound profile
Nutrient Profile	High in Vitamin K, C, potassium	High in Vitamin C, potassium, and Vitamin B6

Celeriac and IBS: A Low-FODMAP Friendly Option

For individuals with Irritable Bowel Syndrome (IBS), consuming certain carbohydrates known as FODMAPs can trigger digestive symptoms. Unlike its stalks, celeriac root is considered low in FODMAPs in moderate servings, making it a gut-friendly alternative to other vegetables that might cause discomfort. This allows those with sensitive digestive systems to enjoy the prebiotic benefits of a root vegetable without the potential for gas and bloating associated with high-FODMAP foods.

Conclusion: The Gut-Supporting Verdict on Celeriac

Yes, celeriac is definitively good for gut health. Its high content of prebiotic fiber, combined with powerful anti-inflammatory compounds, makes it an exceptional food for nourishing your gut microbiome and promoting a healthy digestive system. Whether you're looking for a lower-carb alternative to potatoes or simply want to add more prebiotic-rich foods to your diet, celeriac is a versatile and nutrient-dense choice. By incorporating this root vegetable into your regular meal rotation, you can actively support the health of your gut and, in turn, your overall well-being. For more information on dietary fiber and gut health, visit the website of the British Nutrition Foundation.

Frequently Asked Questions

The primary reason celeriac is good for gut health is its high content of prebiotic fiber, which nourishes beneficial bacteria in the gut, like Bifidobacteria and Lactobacilli.

Yes, celeriac can help with constipation. Its dietary fiber content adds bulk to stool, promoting regular bowel movements and improving digestive regularity.

Yes, celeriac is often a good option for people with IBS. In contrast to its stalks, celeriac root is considered low in FODMAPs when consumed in moderate portions, making it less likely to trigger symptoms.

Cooking celeriac does not significantly diminish its fiber content, so the prebiotic benefits remain. However, some water-soluble vitamins may be reduced, so incorporating both raw and cooked versions is ideal.

Celeriac is generally better for gut health than potatoes. It contains more fiber and fewer carbohydrates per serving. Additionally, its low-FODMAP status is beneficial for sensitive guts, unlike some potatoes.

You can add celeriac to your diet by grating it raw into salads, mashing it as a potato substitute, roasting it with other vegetables, or adding it to soups and stews.

For most people, celeriac is well-tolerated and can help reduce bloating due to its fiber content. However, some individuals unaccustomed to high-fiber diets might experience gas if they eat too much too quickly. Start with small amounts to assess tolerance.