Sunchoke
Also called Jerusalem artichoke, this knobby tuber is one of the richest food sources of inulin, a prebiotic fiber.
Gut Health
Energy
Heart Health
Sunchoke, or Jerusalem artichoke, is high in prebiotic fiber inulin, iron, and potassium. It supports digestive health and gut flora. Enjoy roasted, sautéed, or pureed.
Sunchoke
Per
1 cup, sliced (150g)
Calories
110
Vitamin K
0%
Vitamin A
0%
Vitamin C
7%
Vitamin B12
0%
Vitamin D
0%
Iron
28%
Magnesium
6%
Potassium
14%
Calcium
2%
Fiber
2.4g
Nutrition Highlights
Inulin (prebiotic fiber), potassium, iron
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Introduce slowly — sunchokes' high inulin content can cause significant gas and bloating in people unaccustomed to it; cooking thoroughly helps somewhat.
Absorption Boost
Fermented foods (yogurt, kefir) — inulin feeds the same probiotic bacteria these foods supply
Garlic and onions — other inulin-rich foods that compound the prebiotic effect
Use Caution If
You have IBS or are FODMAP-sensitive — sunchokes are one of the higher-FODMAP vegetables and a very common trigger
You're newly introducing them — start with very small portions
Storage
Refrigerate in a perforated bag; use within 1–2 weeks, as they're more perishable than other root vegetables.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and bloating
Energy stability
Objective
(Quarterly)
Stool microbiome diversity (if tested)
Fasting blood glucose