Jerusalem Artichoke
The highest inulin food on the planet.
Jerusalem artichoke — also called sunchoke — contains up to 76% of its dry weight as inulin, making it the single richest source of prebiotic fibre in the human diet. This knobbly tuber feeds Bifidobacteria and Lactobacillus with remarkable efficiency. Start slowly — the high inulin content can cause gas in those not accustomed to prebiotic-rich foods.
Why it matters
Highest Inulin Content
Up to 76% inulin by dry weight — no other food comes close as a Bifidobacterium fuel source.
Iron Absorption
Prebiotic fermentation increases mineral absorption, particularly iron and calcium.
Blood Sugar Stability
Inulin slows glucose absorption, making this an excellent low-GI carbohydrate source.
Potassium Rich
Contains more potassium per gram than bananas, supporting heart and muscle function.
How to eat it
Roast like potatoes with olive oil, rosemary, and garlic. Slice thinly and add raw to salads for a nutty crunch. Make a silky soup blended with leeks. Sauté with butter and thyme as a side dish.
Jerusalem artichoke inulin increases Bifidobacterium populations by 10-fold in controlled feeding studies, with the most dramatic changes occurring in the first week of consumption.
Source: Kleessen et al., American Journal of Clinical Nutrition, 2007
Pairs well with
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