Jicama is one of the easiest gut-friendly snacks you can put in front of a kid. In our house, a plate of jicama sticks with a squeeze of lemon and a pinch of salt disappears faster than chips.
It’s crunchy, juicy and a little sweet. It’s also packed with a special kind of fiber that feeds the good bacteria in your gut. Here’s what makes this humble root a Brainy Bellies favorite.
What is jicama?
Jicama (HEE-kah-mah) is a root vegetable native to Mexico and Central America. It’s sometimes called a Mexican turnip or yam bean, because it grows underground on a bean-family vine.
On the outside it looks like a big, round, tan potato with thin papery skin. Inside, the flesh is bright white and crunchy. Its flavor sits somewhere between an apple, a pear and a water chestnut: mild, fresh and slightly sweet.
It’s usually eaten raw. In Mexico, street vendors sell it in sticks with lime, chili and salt, which is the inspiration for our family’s favorite way to eat it.
Why your gut loves jicama
Jicama has a special fiber called inulin. Think of it as food for the good bugs in your belly.
Your body can’t break this fiber down, so it travels all the way to your large intestine. The good bacteria there eat it up. In return, they make things that keep your gut lining healthy and calm.
The fiber also helps keep poop soft and regular. That’s a big deal for kids and grown-ups alike.
Happy gut, happy brain
Your gut and your brain talk to each other all day long. A big nerve, called the vagus nerve, runs between them like a phone line.
When the good bacteria in your gut are well fed, they send helpful signals along that line. Scientists are still learning how this works. But a well-fed gut seems to support mood, focus and a calmer body.
So every crunchy bite of jicama feeds your belly bugs, and that may help your brain too.
More good stuff in every bite
- Lots of fiber. One cup of jicama sticks has about 6 grams of fiber.
- Light and filling. That same cup has only about 50 calories.
- Hydrating. Jicama is mostly water, so it’s juicy and refreshing.
- Easy on blood sugar. It’s naturally sweet but won’t cause a big sugar spike.
- Vitamin C. One cup gives about a quarter of what you need in a day. Vitamin C helps your body fight germs.
Our kids’ favorite way to eat it
My kiddos love jicama sticks with a squeeze of lemon and a pinch of salt. It takes five minutes and is always the first snack gone. Find the full recipe under Recipes.
How to pick, prep and store it
- Pick: Choose one that feels firm and heavy, with smooth, dry skin. Skip any with soft spots.
- Prep: Always peel it. Only eat the white inside. The skin, leaves, stems and seeds are not safe to eat.
- Store: Keep a whole jicama in a cool, dry spot for up to two weeks. Once cut, wrap it and keep it in the fridge for about a week.
More ways to enjoy it
- Dip the sticks in hummus or guacamole.
- Toss thin strips into a slaw or salad for extra crunch.
- Add cubes to fruit salad with mango and cucumber.
- Pack sticks in a lunchbox. Jicama doesn’t turn brown like apples do.
- Swap it in for water chestnuts in a stir-fry.
One tip: If your family is new to high-fiber foods, start with a small serving. Adding a lot at once can cause some gas or bloating. Go slow and let your belly bugs catch up.
