What is chicory root

Your Cookie Settings This site uses cookies and similar technologies for performance, social media and advertising purposes in order to provide a customised user experience and understand how our sites are used. What is chicory root? This ingredient comes from the chicory plant or Cichorium intybus. We tend to use only the root, although the leaves can be dried to be used as a bitter herb in cooking.

In fact, chicory root has been cultivated for centuries for its taste and reported health benefits, possibly going back to Ancient Egypt. However, the root can be roasted, ground, or dried for use as a supplement or warming drink 1. What are the health benefits of chicory root? Who should avoid chicory root? You should also avoid chicory root if: you are pregnant or breastfeeding you are allergic to daisies, chrysanthemums, marigolds or other flowers and herbs you have irritable bowel syndrome Like with most supplements and food products, moderation is critical even if it is safe for you to enjoy chicory root.

Try to avoid overeating, as this could result in unwanted side effects or symptoms 3. Chicory root coffee is probably the most well-known use of the ingredient, as the bitter flavour and colour closely mimic our favourite morning brew.

In a study in 16 people with low stool frequency, taking a daily dose of 10 grams of chicory inulin increased the number of bowel movements from 4 to 5 per week, on average 7. Keep in mind that most studies have focused on chicory inulin supplements, so more research is needed on its fiber as an additive.

Due to its inulin content, chicory root fiber may help relieve constipation and increase stool frequency. This may be due to its inulin, which promotes the growth of beneficial bacteria involved in carbohydrate metabolism — which breaks down carbs into sugars — and sensitivity to insulin , the hormone that helps absorb sugar from the blood 8 , 9 , Chicory root fiber likewise contains compounds like chicoric and chlorogenic acids, which have been shown to increase muscle sensitivity to insulin in rodent studies 11 , A 2-month study in 49 women with type 2 diabetes found that taking 10 grams of inulin per day led to significant decreases in blood sugar levels and hemoglobin A1c, a measurement of average blood sugar, compared with taking a placebo Notably, the inulin used in this study is known as high-performance inulin and often added to baked goods and drinks as a sugar substitute.

It has a slightly different chemical composition than other types of inulin Inulin and other compounds in chicory root may help improve blood sugar control, especially in people with diabetes. Some studies suggest that chicory root fiber may regulate appetite and decrease overall calorie intake, possibly leading to weight loss.

A week study in 48 adults with excess weight determined that taking 21 grams per day of chicory-derived oligofructose, which is very similar to inulin, led to a significant, 2. This study also found that oligofructose helped decrease levels of ghrelin , a hormone that stimulates feelings of hunger Other research has yielded similar results but mostly tested inulin or oligofructose supplements — not chicory root fiber 15 , Chicory root fiber may aid weight loss by reducing appetite and curbing calorie intake, though more studies are necessary.

Chicory root fiber is easy to add to your diet. That said, it can be used in home cooking as well. Some specialty shops and grocery stores carry the whole root, which is often boiled and eaten as a vegetable. To make this rich beverage , add 2 tablespoons 11 grams of ground chicory root for every 1 cup ml of water in your coffeemaker. Finally, inulin from chicory root can be extracted and made into supplements that are widely available online or at health stores.

Whole chicory root can be boiled and eaten as a vegetable, whereas ground chicory is often brewed with water to make a coffee-like drink. As a rich source of inulin, it can likewise be found in packaged foods and supplements. Chicory root has been used for centuries for culinary and medicinal purposes and is considered generally safe for most people. This refers to the chicory used in manufactured food products, which is how the majority of us may consume this food.

However, individuals should be cautious when considering consuming chicory in higher, medicinal concentrations.

Possible side effects—which are common when consuming a high-fiber diet —may include:. At this time, there is little research on chicory usage during pregnancy and breastfeeding, so it is advised to use caution and talk with your medical team before using chicory root in these scenarios. There are many ways to consume inulin, the fibrous component of chicory associated with many of the previously listed benefits.

While onion, garlic and leeks contain inulin as well, the concentration of inulin found in a manufactured food item, like a breakfast bar, is likely higher.

All forms of fiber are necessary through our diet and achieving adequate intake of this nutrient from various sources, which can include chicory, is ideal. However, if side effects, like those listed above, start to appear, one should reduce their consumption of chicory root. Chicory root is often used as a fiber supplement added to processed food and beverage. According to the research available today, it is likely safe for consumption for the general public.

As a dietitian, I always recommend that the majority of your food—and fiber—intake comes from food in its natural state with little reliance on processed items.

However, if an individual is struggling to get adequate fiber and a manufactured food item containing chicory root can help them reach their fiber needs, it is reasonable to incorporate these products amongst other high-quality food sources. What Is Chicory Root? Often found on processed foods touting their high fiber benefits, chicory root is the functional fiber you need to know about.