When most people think of healthy eating, they imagine a plate piled high with salad vegetables. However, despite the abundance of vegetables in the grocery store, many of the most nutritious options are rarely incorporated into daily meals.
People tend to stick to the same few types of foods, such as lettuce, carrots, broccoli, and sometimes spinach, and skip vegetables that contain unique health benefits. That’s why I encourage my patients to go beyond the basics. Adding more overlooked super vegetables to your diet can support gut health, longevity, and overall vitality.
In fact, they are one of the most powerful tools for repairing and protecting the body at the cellular level. Here are five of the healthiest yet underrated vegetables we don’t eat enough of.
1. Jerusalem artichoke (sunchoke)
Jerusalem artichokes may not look appealing, but they have the power to promote gut health. They are one of the richest natural sources of inulin, a prebiotic fiber that feeds beneficial gut bacteria.
When these bacteria multiply, they produce compounds such as butyrate, which support the intestinal lining and help regulate inflammation. A healthier microbiome leads to better digestion, immune function, and even mood regulation.
2. Okra
slimy? perhaps. Are you underrated? absolutely. Okra is rich in polyphenols, fiber, and compounds that help lower blood sugar levels. I often highlight okra’s ability to “capture” lectins, making it easier for the gut to process potentially harmful compounds found in other foods.
In other words, okra helps protect the intestinal barrier and reduce digestive stress while providing antioxidants to cells. There are many cooking methods that will remove the gunk while retaining the benefits, such as roasting over high heat.
3. Radicchio
4. Celery root (celeriac)
Most people use celery stalks and ignore the knobby roots, but celeriac is a hidden gem. They are lower in carbohydrates and higher in fiber than potatoes, and are a good source of vitamin K and essential minerals.
Celeriac works especially well as a substitute for starchy vegetables. It can be mashed, roasted, or baked to provide a comforting food-like texture with a gentle impact on blood sugar levels.
5. Jicama
Jicama, also known as the Mexican yam bean, is a crunchy, refreshing root vegetable that is low in carbohydrates but high in fiber, especially inulin, which supports gut health.
Jicama also provides vitamin C, minerals, and hydration, making it a great alternative to processed snacks. Its mild flavor and texture make it an easy addition to salads, coleslaw, and vegetable platters.
Try guacamole with jicama sticks (see our tomato-free guacamole recipe). You can grate it to make coleslaw or thinly slice it and add it to salads for a refreshing crunch. And finally, one of my favorite ways to eat them: jicama fries.
Of course, you should consult your doctor before making any major changes to your diet. Aim to eat at least one new vegetable per week. Turn grocery shopping into a fun treasure hunt. And who knows? You might really like the taste, and more importantly, you might like the way you feel when you eat it.
Dr. Stephen Gundry is a retired cardiac surgeon, founder of Gundry MD, and author of the best-selling books “The Gut-Brain Paradox” and “The Plant Paradox.” For over 20 years, his research has focused on the role of the microbiome in chronic disease and longevity. He earned degrees from Yale University and the Medical College of Georgia, and completed his surgical residency at the University of Michigan. Follow him on Instagram @drstevengundry.
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