The Surprising Health Benefits of Chicory Root

Chicory root has quietly gained attention in the wellness world and for good reason. Long used in traditional medicine, this bitter root is now being recognized for its modern-day health benefits, particularly its role in gut health, blood sugar regulation, and inflammation reduction.

Whether sipped as a coffee substitute or stirred into a smoothie, chicory root may be worth adding to your nutrition lineup.

What Is Chicory Root?

Chicory root comes from the Cichorium intybus plant, a flowering perennial native to the Mediterranean but now cultivated globally. While the leaves can be eaten in salads or cooked like spinach, it’s the fibrous root that holds the most health potential.

It has a nutty, earthy flavor and is often roasted and brewed as a caffeine-free coffee alternative. It’s also commonly found in nutrition bars, teas, and fiber supplements.

Key Benefits of Chicory Root

The most powerful component of chicory root is inulin, a naturally occurring prebiotic fiber that feeds beneficial gut bacteria and supports overall digestion. But that’s just the beginning.

1. Supports Gut Health

• Inulin nourishes probiotic bacteria in your gut, improving digestion and regularity

• Helps relieve constipation and regulate bowel movements

• May reduce the risk of gastrointestinal diseases

2. May Improve Blood Sugar Levels

• Inulin and other phytonutrients can lower blood glucose spikes after meals

• Low on the glycemic index, meaning it doesn’t significantly raise blood sugar

3. Helps With Weight Management

• High fiber content helps promote fullness and satiety

• Can be used as a natural low-calorie sugar substitute in foods

4. Antioxidant and Anti-Inflammatory Properties

• Contains flavonoids, tannins, and coumarins with anti-inflammatory and anticancer potential

• May help reduce markers of oxidative stress

5. Potential Heart and Liver Benefits

• Has been linked to improved blood pressure and liver function in some small studies

• May reduce hematologic risk factors in people with type 2 diabetes

How to Add Chicory Root to Your Diet

You can find chicory root in several forms, including:

• Roasted chicory root coffee (standalone or blended with coffee)

• Powdered chicory for teas, smoothies, or oatmeal

• Chicory root fiber in packaged snacks and bars

• Capsules or supplements for concentrated doses

If you’re just getting started, try adding 1/2 to 1 teaspoon of chicory powder into your morning coffee or smoothie for a gentle introduction.

A study found that 4 weeks of daily chicory root intake improved blood sugar levels and bowel regularity in adults.

Traditional Uses of Chicory Root

Chicory has been used in folk medicine for generations to help with:

• Digestion and liver function

• Fever and inflammation

• Jaundice, gout, and rheumatism

• Hangovers and detoxification

• Lung and kidney conditions

While some of these traditional uses still lack large-scale clinical research, they offer insight into the root's long-standing therapeutic appeal.

Nutritional Snapshot

One medium chicory root (about 60g) contains:

• Calories: 43

• Carbohydrates: 10g

• Fiber: 0.9g

• Calcium: 25mg

• Potassium: 174mg

• Folate: 13.8mcg

• Plus trace amounts of magnesium, phosphorus, and iron

Are There Any Side Effects?

Most people tolerate chicory root well, but a few considerations:

• Gas or bloating may occur if consumed in large amounts

• Avoid high intake during pregnancy or breastfeeding, as safety data is limited

• Those with birch pollen allergy may experience oral allergy syndrome (mouth itching or swelling)

If you have concerns or are on medications, speak to a healthcare provider before using it regularly especially if you're considering high-dose supplements.

Chicory Root in Moderation

Studies suggest doses of 5g to 12g of inulin per day are generally safe for healthy adults. Look for products certified by third-party labs such as NSF or USP for quality assurance, and always follow the usage instructions.

Chicory root isn’t just a trendy coffee alternative it’s a versatile, nutrient-packed food that offers real health benefits. From gut support to blood sugar balance, this ancient root is proving its value in the modern wellness kitchen.

For more science-backed tips on holistic health and nutrition, subscribe to our newsletter and share this article with someone curious about plant-based wellness.