Jerusalem Artichokes
Overview
Jerusalem artichokes (sunchokes) provide the highest inulin content among common foods, supporting Bifidobacterium and Akkermansia growth.
Within the BRAIN Diet framework, jerusalem artichokes have the highest inulin content, and inulin supports ↑ Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier.
Food Context
Preparation
- Can be consumed raw or cooked
- Highest inulin source
- Start with small amounts to avoid digestive discomfort
- Supports gut microbiome diversity
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Jerusalem-artichokes, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 73 kcal | — |
| Protein | 2 g | — |
| Total fat | 0 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 17.4 g | — |
| Fibre | 1.6 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 3.4 mg | 18.9% |
| Potassium | 429 mg | 12.6% |
Substances
References
[1] Jerusalem artichokes are among the richest dietary sources of inulin-type prebiotic fibre. Pouille et al. 2022. Chicory: Understanding the Effects and Effectors of This Functional Food
[2] Prebiotic fermentable fibre intake modulates gut microbiota and stress-related biomarkers. Schmidt et al. 2015. Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers