Sunchoke (Jerusalem Artichoke)

Sunchokes (Jerusalem artichokes) may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Due to the naturally gas-producing fiber in sunchokes, start off with small amounts and gradually increase the serving size as baby tolerates to help avoid digestive discomfort.

Sunchokes are knobby tubers that thrive in cool, sunny climates worldwide, but it was the ancestors of the First Nations peoples of North America who learned to cultivate the native plant. When European colonizers arrived, they took sunchokes across the Atlantic Ocean, where the tubers became known as an alternative to the potato. Europeans also applied new names: “topinambur,” after the Tupinambá people of South America (the mistaken origin for the plant) and “Jerusalem artichokes”—a curious naming choice, since the roots have no connection to the city or the vegetable. Back in North America, the roots became known as “sunchokes” in the 20th century after a campaign by Frieda Kaplan to grow the plant’s market.

Yes. Sunchokes are a great source of iron and potassium, as well as a good source of vitamin B6, choline, magnesium, and phosphorus, all of which are nutrients that support baby’s overall development. Sunchokes are also high in certain types of fiber, particularly inulin (not to be confused with insulin), which are essential for healthy digestion. As with most fiber-rich foods, too much sunchoke at once can lead to excess gassiness and discomfort, so offer babies small amounts and gradually increase serving sizes as baby’s digestive system becomes more adept at processing the fibers in sunchokes.

In addition to the rhizomes or root-like portion, the stems, leaves, and flowers of sunchokes are also edible and nutritious. The leaves and flowers offer some iron, potassium, magnesium, and zinc, as well as a wide variety of polyphenols that support many bodily functions. All parts of the plant offer beneficial plant-derived nutrients including carotenoids and antioxidants, which support immune health and help baby’s body repair damaged cells.

Yes. Sunchoke is a great source of prebiotic fiber, inulin, which promotes healthy gut bacteria and regular pooping. That said, inulin can generate gas as a result of helpful bacteria in the gut breaking it down. While gas is normal, excess gas can make baby uncomfortable. Cooking sunchokes doesn’t resolve this problem, although preparing the roots with acidic ingredients like vinegar or lemon juice may help a bit. To minimize digestive discomfort, introduce high-fiber foods like sunchoke gradually and make sure baby is consuming adequate fluids to support digestive processes.

Yes. Undercooked or raw sunchoke poses a choking risk. To minimize the risk, grate or thinly slice the raw root or offer the root cooked until soft. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our section on gagging and choking and familiarize yourself with the list of common choking hazards.

No. Sunchokes are not a common allergen, though cases have been reported. Individuals who are allergic to birch pollen or who have Oral Allergy Syndrome (also called pollen food allergy syndrome) may be sensitive to sunchoke. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking sunchoke can minimize the reaction.

As you would when introducing any new food, start by offering a small quantity of sunchoke for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Recommended Guide: Introducing Allergens

Pickle them, roast them, or shave them into salads or slaws. Sunchokes work as a substitute in most recipes that call for potatoes, so try them in bolani, braises, casseroles, dosas, dumplings, frittatas, gratins, hashes, mashes, meatballs or beanballs, paratha, patties, samosas, soups, stews, stir-fries, tortillas—the list could go on given this tuber’s versatility. Want to keep it simple for baby? Use sunchoke as a vehicle to introduce citrus juice, your family’s favorite seasonings, or common allergens like tree nuts, which complement the vegetable’s earthy sweetness.