The case for artichokes
If you've been to a farmers market in Northern California recently, you've likely noticed the 'spiky green globes' appearing on the produce tables again.
September kicks off artichoke season here in Northern California, and I look forward to it every year—not just because I love their flavor, but because they're also a great source of prebiotic fiber.
What's prebiotic fiber, and why does it matter?
Prebiotic fiber is fiber your body can't actually digest—and that's precisely how it works, and why it's important...
Instead of being broken down in your small intestine, it travels intact to your colon, where specific strains of beneficial bacteria ferment it.
That fermentation produces short-chain fatty acids (SCFAs) like butyrate, which support your gut lining, your immune system, and your metabolic health (1). In other words, this isn't food for you—it's food for the trillions of microbes doing quiet, essential work on your behalf.
Inulin is one of the most well-studied types of prebiotic fiber, and it's the one I'm delving into here.
Artichokes happen to be one of the better sources of this fiber, which is why I recommend them. And, it's also exactly why you need to incorporate them into your diet very s l o w l y!
Why "start low, go slow" isn't just a suggestion
I learned this one the hard way.
Back when I was just beginning my nutrition studies in September '02 (yes, 24 years ago!), one of my lecturers happened to mention the wonderful health benefits of sunchokes (aka Jerusalem artichokes).
FYI - the name is misleading on both counts—they're actually a sunflower tuber with no real relation to Jerusalem or to globe artichokes, aside from a shared inulin-driven flavor, and content which is why I'm including them in this post!
The following week, I found them at the farmer's market, and being the diligent student I was, I bought a generous amount with the intention of reporting back about how I was already practicing what I was learning to preach! I ate them all in one sitting.
Not a good idea!
The next day, a quiet yoga class was completely out of the question. I could only meet friends in crowded places, where the ambient noise offered some cover.
My husband was genuinely scared he'd woken up alongside someone noticeably louder than the one he'd gone to bed with!
That's the lesson I now pass on to every client: prebiotic fiber is wonderful for you, but your microbiome needs time to adjust.
Start small, and build up gradually over a week or two.
How much inulin are we talking about?
A medium globe artichoke delivers close to 7 grams of fiber, a meaningful portion of which is inulin (2). But inulin content varies widely across foods, with sunchokes and chicory root at the concentrated end and asparagus and bananas at the gentle end.
Roughly, in grams per 100g(3, 4).:
- Chicory root (15–20g)
- Sunchokes (14–19g)
- Garlic (9–16g)
- Leeks (up to 16g)
- Globe artichokes (3–10g)
- Onions (2–6g)
- Asparagus (2–3g)
- Bananas (~0.5g)
My lecturer never mentioned that her favorite little inulin champions (sunchokes, aka Jerusalem artichokes) also happen to be one of the greatest noise-makers!
Yes, prep'g artichokes can be tedious—but there's an easy way
I won't pretend prepping a whole globe artichoke is quick. Trimming the tough leaves, snipping the thorny tips, steaming until tender—it takes some patience. But it's worth it, and the method itself is simple:
Steam it, then dip it. Steam the whole artichoke until a leaf pulls away easily, usually 25 to 40 minutes depending on size. Then work through the leaves one at a time, dragging the tender base through a little aioli or a garlicky lemon dip. It's a meal that asks you to slow down and actually be present with it—hands-on and unhurried.
Or simply make my artichoke heart dip
Often the whole-artichoke process just isn't realistic, which is exactly why I always keep jarred artichoke hearts on hand.
My go-to option takes three ingredients:
- A jar of artichoke hearts
- Good olive oil
- Garlic
Blend them together and you've got a rich, satisfying dip in minutes instead of the better part of an hour. I walk through exactly how I make mine here: Artichoke dip on Instagram
In summary:
September through December, and again from March through June is when artichokes are in season, in the Bay Area. Whether you go the full steam-and-dip route or the three-ingredient jarred version, know that you're feeding your gut bacteria something they genuinely thrive on. Just remember to take it S L O W L Y at first—my first experience with sunchokes will hopefully help you avoid making the same mistake.
TL;DR
- Artichokes are a rich source of inulin, a well-studied prebiotic fiber that feeds your gut bacteria
- Inulin content varies widely by food—sunchokes and chicory root are especially concentrated, so ease in slowly.
References:
- Silva, Y. P., Bernardi, A., & Frozza, R. L. (2020). The role of short-chain fatty acids from gut microbiota in gut-brain communication. Frontiers in Endocrinology, 11, 25.
- Lattanzio, V., Kroon, P. A., Linsalata, V., & Cardinali, A. (2009). Globe artichoke: A functional food and source of nutraceutical ingredients. Journal of Functional Foods, 1(2), 131-144.
- Moshfegh, A. J., Friday, J. E., Goldman, J. P., & Ahuja, J. K. (1999). Presence of inulin and oligofructose in the diets of Americans. The Journal of Nutrition, 129(7), 1407S-1411S.
- Vital.ly (n.d.). Prebiotics: Food sources and inulin content handout.
