A knobby, brown-skinned tuber with white flesh that tastes like a water chestnut crossed with a sunflower seed. The single richest dietary source of inulin (16-20% inulin by dry weight) — a prebiotic fiber that selectively feeds Bifidobacterium and Lactobacillus species. Far more prebiotic potency than any other common vegetable.
Grows prolifically in the South and Midwest — Black gardeners who know this plant grow it as a perennial that comes back every year with zero effort. Available at farmers markets nationwide in fall and winter. Whole Foods and specialty grocery stores carry it seasonally.
Jerusalem artichoke contains 16-20% inulin by dry weight — substantially higher than garlic (9-16%), chicory (6-20% fresh root concentrate), or onion (2-6%). Inulin is one of the most clinically validated prebiotics: randomized controlled trials show inulin supplementation significantly increases fecal Bifidobacterium, reduces LDL cholesterol (average -0.4 mmol/L in meta-analysis), improves insulin sensitivity, and reduces inflammatory cytokines. The iron content (3.4mg/100g raw) is exceptional for a root vegetable and highly relevant for Black women of reproductive age, who have iron deficiency rates 2-3x higher than white women. The low glycemic index (~17-31 despite being a starchy root) is due to inulin not being digested in the small intestine — glucose never spikes.
Scrub well (no need to peel if eating roasted). Slice thin and roast at 425°F with olive oil, salt, and pepper — 25-30 minutes until golden and crispy. Can be eaten raw (grated into salads — nutty, crisp). Boil and mash like potatoes. Puree into creamy soup. The skin is edible and contains additional fiber. Available at farmers markets, Whole Foods, and some Kroger stores, especially fall through spring.
Free, no account needed to ask.