Health Guide

Jicama

Meet Jicama (pronounced HEE-kah-ma), the crunchy, refreshing root vegetable that might just be your new favorite snack. Often called the 'Mexican Turnip' or 'Yam Bean,' this legume looks like a brown potato but hides a sweet, juicy, apple-like flesh inside. While it's technically a legume (related to beans!), we eat the root. It's a superstar of hydration and gut health, offering a satisfying crunch without the heavy calorie load of other starches. It's the perfect bridge between a fruit and a vegetable, delivering nature's hydration and fiber in every bite.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Hydration & Satiety Comparison

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Water Content %

Food Item →

Health Benefits & Sources

Why You Need It

Digestive Powerhouse: Packed with Inulin, a prebiotic fiber that feeds your good gut bacteria.
Low Glycemic Hero: Satisfies carb cravings without spiking your blood sugar.
Immunity Boost: A single cup provides nearly 45% of your daily Vitamin C.
Weight Management: High water and fiber content keeps you full longer.

Deep Dive

Jicama is unique because it contains Inulin, a soluble prebiotic fiber. Unlike standard fiber, inulin passes undigested to your colon, where it acts as food for beneficial bacteria like Bifidobacteria and Lactobacilli. This process supports a balanced microbiome, which is directly linked to better immunity and mood. Furthermore, despite its sweet taste, jicama has a very low glycemic index. This means it provides energy without the 'crash' associated with sugary snacks. Its high Vitamin C content acts as a powerful antioxidant, protecting your cells from oxidative stress.

Natural Food Sources

Jicama is best eaten raw to preserve its crunch and Vitamin C content. It is not naturally found in high concentrations elsewhere, as it is the primary edible source of its unique nutrient profile.

Food	Amount	% DV
Jicama (Raw)	1 cup (120g)	44%
Orange	1 medium	85%
Bell Pepper (Red)	1 cup	190%

Supplementation

Jicama is rarely taken as a supplement. It is a whole food. To get the prebiotic benefits, you must eat the raw flesh. Cooking jicama destroys the inulin and reduces the Vitamin C content significantly. If you find raw jicama hard to digest (due to the high fiber), start with small portions (1/4 cup) and increase gradually.

Top Food Sources

Jicama (Raw)

Best source for Inulin fiber

Jerusalem Artichoke

Alternative source of Inulin

Leeks

Good prebiotic source

Onions

Contains prebiotic fiber

Asparagus

Supports gut bacteria

Frequently Asked Questions

Not really. It tastes like a sweet apple or pear with a texture similar to a water chestnut (crunchy and juicy). It is not starchy.

Yes! It is lower in net carbs than potatoes. 1 cup has about 11g of total carbs and 6g of fiber, leaving 5g net carbs.

Yes. It is low in calories (approx 50 cal per cup) and high volume/water, which helps you feel full without overeating.

You can, but you shouldn't if you want the Vitamin C and gut-health benefits. Cooking softens it and brings out its sweetness, similar to a sweet potato, but reduces the crunch.

Safety & Side Effects

Safety & Precautions

CRITICAL WARNING: While the root is safe, the leaves, seeds, and skin of the Jicama plant contain a toxic compound called rotenone. Rotenone is used as a natural pesticide and can be harmful to humans.

Always peel the thick brown skin off completely before eating.

Who should be careful?

FODMAP Sensitivity: Because of the high inulin content, those with IBS or severe FODMAP sensitivities may experience bloating or gas.
Diabetes Medications: While healthy, the fiber can affect how your body absorbs oral diabetes medication. Monitor your blood sugar levels if you are on insulin.

Scientific References

[1]USDA FoodData Central: Jicama, raw.
[2]Soluble Fiber and Cardiovascular Disease (National Institutes of Health).
[3]Prebiotics and Gut Health: A review in 'Nutrients' journal.