5 healthiest, most underrated vegetables people don’t eat enough of

When most people think about eating healthy, they picture a plate piled high with salad greens. But despite the abundance of vegetables in grocery stores, many of the most nutrient-dense options rarely make it into everyday meals.

People tend to stick to the same few: lettuce, carrots, broccoli, maybe some spinach, while skipping vegetables that pack unique health benefits. That’s why I encourage my patients to go beyond the basics. By adding more of the overlooked super-veggies to your meals, you can support gut health, longevity and overall vitality.

In fact, they’re one of the most powerful tools for repairing and protecting your body at the cellular level. Here are five healthiest yet underrated vegetables we don’t eat enough of.

Jerusalem artichokes may not look appealing, but they’re a powerhouse for gut health. They’re one of the richest natural sources of inulin, a prebiotic fiber that feeds beneficial gut bacteria.

When those bacteria thrive, they produce compounds like butyrate, which supports the gut lining and helps regulate inflammation. A healthier microbiome is linked to better digestion, immune function and even mood regulation.

Slimy? Maybe. Underrated? Absolutely. Okra is loaded with polyphenols, fiber and compounds that may help lower blood sugar. I often highlight okra for its ability to “trap” lectins, making it easier for your gut to process potentially harmful compounds in other foods.

That means okra can help protect your gut barrier and ease digestive stress, all while providing antioxidant protection to your cells. And there’s plenty of ways to cook it, like roasting it on high heat, that eliminates the goo while retaining benefits.

Most people use celery stalks and ignore the knobby root, but celeriac is a hidden gem. It’s lower in carbohydrates than potatoes, high in fiber and a good source of vitamin K and essential minerals.

Celeriac works especially well as a substitute for higher-starch vegetables. Mashed, roasted or baked, it delivers comfort-food texture with a gentler impact on blood sugar.

Also known as the Mexican yam bean, jicama is a crisp, refreshing root vegetable that’s low in sugar but high in fiber — particularly inulin, which supports gut health.

Jicama also provides vitamin C, minerals and hydration, making it an excellent alternative to processed snacks. Its mild flavor and crunch make it easy to add to salads, slaws or vegetable platters.

Try jicama sticks with guacamole (check out my tomato-free guac recipe). Grate it for a slaw, or add it thinly sliced to salads for a refreshing crunch. And, finally, one of my favorite ways to eat it: jicama fries!

Of course, you should check with your physician before making any major changes to your diet. Make it a goal to eat at least one new vegetable a week. It turns grocery shopping into a fun scavenger hunt. And who knows? You may really like how they taste or, more importantly, like how you feel eating them!

Dr. Steven Gundry, MD, is a former cardiac surgeon, founder of GundryMD, and author of the bestselling books “The Gut-Brain Paradox″ and “The Plant Paradox.” For over 20 years, his research has focused on the microbiome’s role in chronic disease and longevity. He received his 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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