I learned this the hard way after a surprise bumper crop of Jerusalem artichokes in my northern California garden last year. I had acquired a handful of these knobbly tubers at a neighborhood crop swap, and out of idle curiosity stuck them in my backyard soil – and promptly forgot about them.
Within months, ten-foot stalks towered over my yard, and at harvest time in late fall, I discovered that the stalks’ underground tubers had replicated themselves exponentially. (Under the right conditions, sunchokes grow so prolifically that they’re sometimes considered an invasive species.) I found myself digging up bucketloads of tennis-ball-sized tubers, which when roasted, sautéed or boiled at first tasted heavenly – yet then, a few hours later, caused spasms of pain and auditory embarrassment at the other end of the alimentary canal. I became determined to find a way to cook these delicious little devils in such a way that they didn’t cause flatulence.
Ironically, the very thing that makes Jerusalem artichokes delicious and healthy is also the source of their unfortunate intestinal effects: inulin, an unusual type of carbohydrate that has recently become a trendy prebiotic supplement for gut health. Plants naturally containing inulin – and Jerusalem artichokes have a higher percentage of inulin by weight than almost any other vegetable – are naturally sweet and satisfying, yet have almost no functional calories since humans can’t digest inulin. But when enough inulin reaches the lower part of the intestinal tract, bacteria gobble it up and produce methane – which explains the brutally accurate nickname “Jerusalem fartichokes.”
Jerusalem artichokes, also known as sunchokes, are a tasty tuberous vegetable that can be used in many delicious dishes. However, they have gained a reputation for causing excessive gas and flatulence due to their high inulin content. Inulin is a type of soluble fiber that passes through the human digestive system intact until bacteria ferment it in the colon, releasing copious amounts of gas that lead to bloating and flatulence.
While this intestinal side effect has given Jerusalem artichokes an unfavorable reputation, there are several preparation methods you can use to reduce their gassiness. Here are some tips for cooking sunchokes to avoid wind
Choose Older, Stored Sunchokes
Newly harvested Jerusalem artichokes contain very high levels of inulin. As they are stored over fall and winter, the inulin slowly converts to fructose which is much easier for humans to digest. Choosing older, stored sunchokes that have been naturally aged allows more of the inulin to convert before cooking.
Cook Thoroughly
Cooked sunchokes tend to be better tolerated than raw ones. The more thoroughly they are cooked, the more the indigestible inulin is broken down. Cook sunchokes until very soft or mushy to get the full benefit. Baking, boiling, sautéing, or roasting for 30-60 minutes can help reduce their gassy carbs.
Double Cook for Best Results
Cook sunchokes once by boiling or steaming, let cool, then cook again by roasting, sautéing, baking, or stewing. The initial cooking helps soften cell walls and leach out inulin while the second cooking finishes converting the starches to fructose. This traditional method yields the least gassy results
Add Acid During Cooking
Acids like lemon juice, vinegar, or citric acid can help break down inulin during cooking. Add a tablespoon or two while boiling, braising or sautéing sunchokes. The acid lowers the pH and catalyzes hydrolysis of inulin into more digestible simple sugars.
Use a Pressure Cooker
The high temperature of a pressure cooker can help rapidly break down inulin fibers. Cook halved or quartered sunchokes for 10-15 minutes until very soft. The pressure and condensed steam softens cell walls faster than conventional cooking.
Pickle in Vinegar
Quick pickling or fermenting sunchokes in an acidic brine helps pre-digest their fibers. The acetic acid in vinegar performs a similar function as lemon juice. Opt for longer pickle ferments for maximum benefit. Well-fermented sunchokes can be tolerated without issue.
Introduce Slowly
Start with small portions of 3-5 cooked sunchoke pieces. Gradually increase the amount at each meal to give your gut flora time to adjust. This may help avoid excessive gas from suddenly overloading your digestion with this unique carb.
Pair with Other Veggies
Balance sunchokes’ inulin effect by eating them in combination with gut-friendly foods like yams, squash, carrots or sweet potatoes. Their sugars and starches help counteract the specific fermentation caused by inulin.
Try Gas-Relieving Spices
Add spices like fennel, cumin, ajwain, ginger or turmeric while cooking sunchokes. Their carminative compounds gently relax the digestive tract and relieve gas production and bloating.
Stay Hydrated
Drink plenty of fluids when consuming Jerusalem artichokes to help flatulence pass quickly. Water and herbal teas can provide hydration without additional gas production.
With the right preparation methods, Jerusalem artichokes can be enjoyed without uncomfortable digestive effects. Proper cooking, fermentation, and food combining can neutralize most of their troublesome inulin carbs. Just be sure to introduce them gradually and cook them thoroughly to reap their full nutritional benefits while avoiding excess wind.
So don’t let their gassy reputation stop you from trying these delicious and nutritious tubers. Get creative in the kitchen and use some of these tips to cook Jerusalem artichokes in a belly-friendly way. Your gut will thank you!
Tuber…or Not Tuber: The Basics
Jerusalem artichokes are neither artichokes nor from Jerusalem, but instead are the underground tubers of a tall plant closely related to sunflowers (for which the Italian word is girasole, phonetically bastardized to “Jerusalem” in English). They taste almost exactly like artichoke hearts, but with the satisfying starchiness of potatoes. (To avoid the cumbersome and confusing name, some retailers market them as “sunchokes,” a portmanteau of “sunflower” and “artichoke.”)
As generations of cooks have learned through trial and error, no matter what you do to sunchokes – fry, boil, roast, braise, blanche, steam, simmer for hours or blast with high heat – their inulin will get you in the end.
The Acid Test: A Way To Fart-Free ‘Chokes?
While researching my problem, I eventually stumbled upon an obscure folk custom that claimed to solve the vegetable’s seemingly intractable gas problem.
I learned that indigestible polysaccharides such as inulin can be converted to digestible sugars by “acid hydrolysis.” In layman’s terms, that means bathing the inulin in something watery and acidic. Lemon juice, perhaps?
A Guide to the Roots and Tubers You Didn’t Know You Loved
Sure enough, that’s just what this centuries-old recipe for rendering Jerusalem artichokes fart-free – and one of the few methods of preparation I hadn’t tried – called for: boiling them in lemon juice. Modern science concurs: “Boiling Jerusalem artichokes in an acid such as lemon juice or vinegar will hydrolyze the inulin to fructose and small amounts of glucose,” Rastall advises.
So I gave it a try, boiling quarter-inch-thick sunchoke slices for 15 minutes in just enough lemon juice to cover them. They turned out amazingly sweet and still delicious, although – as Rastall had warned – they’d lost some of their artichoke flavor. But the stove-top hydrolysis worked: Eating a heaping bowl of lemon-boiled sunchokes produced no intestinal after-effects whatsoever. Success! (Boiling them in vinegar also hydrolyzes the inulin, I discovered, but leaves them with a harsh, astringent taste.)
Jerusalem artichokes! This root will blow you away!
FAQ
How can you stop artichokes from causing wind?
… science concurs: “Boiling Jerusalem artichokes in an acid such as lemon juice or vinegar will hydrolyze the inulin to fructose and small amounts of glucose …Dec 11, 2024
Does Jerusalem artichoke make you gassy?
To be fair, Jerusalem artichokes are often called fartichokes. They don’t just make you fart. They induce a state that you wish you didnt know your body could be in. Gas cramps and non-stop immense farts for hours.
What is the best way to cook Jerusalem artichokes?
… can be cooked in much the same way as potatoes or parsnips, and are excellent roasted, sautéed, dipped in batter and fried, or puréed into a delicious soup
Are Jerusalem artichokes good for your gut?
Jerusalem artichokes are a good source of fibre, potassium, iron, and various vitamins, particularly vitamin C. The inulin fibre they contain acts as a prebiotic and will promote the growth of good bacteria in your gut. They are thought to help regulate blood sugar and improve digestion.
How do you cook Jerusalem artichoke?
Scrub artichoke tubers and cut out eyes. Cut tubers into 1-inch pieces. Mix olive oil, thyme, garlic, and sea salt together in a large bowl; add Jerusalem artichoke pieces and toss to coat. Arrange coated pieces in one evenly-spaced layer on a baking sheet. Roast in the preheated oven until tender, 35 to 45 minutes.
Should Jerusalem artichokes be soaked before cooking?
Before cooking Jerusalem artichokes, it can be useful to soak them in water for at least an hour. This soaking process helps leach out the compounds responsible for causing gas and bloating. Afterwards, you can rinse the artichokes to remove any remaining starch before proceeding with your chosen cooking method.
How to eat Jerusalem artichokes without gas?
Water and herbal teas can provide hydration without additional gas production. With the right preparation methods, Jerusalem artichokes can be enjoyed without uncomfortable digestive effects. Proper cooking, fermentation, and food combining can neutralize most of their troublesome inulin carbs.
Are Jerusalem artichokes from Jerusalem?
Jerusalem artichokes are neither artichokes nor from Jerusalem. They’re the underground tubers of Helianthus tuberosus, a tall plant (above) closely related to sunflowers. The Italian word for sunflowers is girasole, phonetically bastardized to “Jerusalem” in English, hence the name.
Are Jerusalem artichokes bad for You?
However, some people experience digestive discomfort after consuming them, often in the form of excessive gas. This can be due to the high levels of inulin, a type of carbohydrate that can cause digestive issues in some individuals. Fear not, because there are ways to cook Jerusalem artichokes to minimize this effect.
Can you eat Jerusalem artichokes raw?
While some people enjoy eating Jerusalem artichokes raw, it’s important to note that the high levels of inulin can cause digestive discomfort for some individuals. It’s best to cook them thoroughly to reduce the likelihood of experiencing excessive gas. What is the nutritional value of Jerusalem artichokes?