What is chicory root?
Chicory root contains a water-soluble fiber that has many health benefits. This article gives you a breakdown of the nutritional value of chicory, its health benefits, and possible side effects.
Chicory root is the root of the chicory plant (Cichorium intybus). It’s native to Europe, central Russia, and western Asia. It’s grown extensively in many temperate regions around the world and is a rich source of inulin, a water-soluble fiber.
Chicory root is a popular coffee substitute and is sometimes blended with ground coffee to enhance the flavor and aroma of the brew. Chicory root mainly contains three types of sugars – pentose, levulose, and dextrose and does not contain harmful substances.
Chicory root nutrition facts
In addition to inulin, chicory is an excellent source of essential minerals and vitamins. Chicory roots contain phytochemicals (also called phytonutrients), molecules with many health benefits typically found in plant sources. These phytochemicals include flavonoids, coumarins, volatile oils, tannins, and alkaloids. 100 grams of chicory root contains:
Energy: 72 calories
Total lipid (fat): 0.2 grams
Protein: 1.4 grams
Carbohydrates: 17.5 milligrams
Fiber: 1.5 grams
Calcium: 41 milligrams
Iron: 0.8 milligrams
Magnesium: 22 milligrams
Phosphorus: 61 milligrams
Potassium: 290 milligrams
Sodium: 50 milligrams
Zinc: 0.33 milligrams
Copper: 0.077 milligrams
Manganese: 0.233 milligrams
Selenium: 0.7 micrograms
Vitamin C: 5 milligrams
Thiamin: 0.04 milligrams
Riboflavin: 0.03 milligrams
Niacin: 0.4 milligrams
Pantothenic acid: 0.323 milligrams
Vitamin B6: 0.241 milligrams
Folate: 23 micrograms
The nutrient-rich roots of chicory have several health benefits. The tannins, flavonoids, and coumarins found in chicory have antioxidant, anticancer, anti-inflammatory, antiparasitic, and antihepatotoxic (prevents liver damage) effects.
Rich in dietary fiber
Inulin – sometimes referred to as “fructan” or by its subgroup “oligofructose” – is a type of fiber found in chicory roots that makes up a considerable portion of the root. 68% of the weight of the root consists of inulin. It’s a carbohydrate obtained from the short chain of fructose molecules that your body can’t digest. It serves as a prebiotic, a food source for the good bacteria in your gut.
Good bacteria have many health benefits. They lower gut inflammation and enhance mineral absorption into your system. The presence of prebiotics in your gut also increases the number of good bacteria. Consequently, it reduces the harmful bacteria component in your stomach.
Could regulate blood sugar levels
Chicory root may improve blood sugar control, especially in those that have diabetes. Inulin is responsible for these positive effects.
A 2013 study found that inulin lowers fasting glucose levels. The study involved 49 women with type-2 diabetes and was carried out over two months. During the study, the participants were divided into two groups. The first group of 24 participants ate 10 grams of inulin every day, while the second group was the control group.
Another study found that inulin is linked to a considerable increase in insulin levels and was also responsible for an appreciable reduction in insulin resistance. The study involved 40 participants taking 30 grams of inulin daily for two weeks.
A separate study found that inulin lowered the risk of type-2 diabetes. It also indicated that inulin helps maintain blood insulin and glucose levels (known as glucose homeostasis), lowers blood pressure, and improves calcium absorption into your system.
May aid weight loss efforts
The fiber content in chicory could help reduce weight as it causes a feeling of fullness and could reduce your calorie intake. The fermentation of fiber in the large intestine leads to early satiety (a feeling of fullness). Fiber also considerably lowers the intake of dietary fats.
One study found that participants lost an average of 4.4 pounds (almost two kilograms) for every eight-gram increase in their dietary fiber intake per 1,000 calories. The study involved 252 middle-aged women over 20 months.
Another study found that participants who took 21 grams of oligofructose (a molecule similar to inulin present in chicory roots) every day reported an average weight loss of 2.2 pounds (around one kilogram). 48 overweight adults (BMI higher than 25) participated in the study, which was carried out over 12 weeks. The study also found that oligofructose lowered the levels of a hormone called ghrelin that activates feelings of hunger.
SLIDESHOW
See SlideshowMay improve brain health
As you grow old, certain parts of the brain shrink. These parts include the ones that are critical for learning and carrying out complex mental tasks. Advancing age impacts the communication between neurons (brain cells), and blood flow to the brain may also reduce.
Chicory roots are rich in magnesium and vitamin B6, two essential nutrients for healthy brain activity. These nutrients enhance oxygen transport and neuronal activity, which leads to improved brain function. These, in turn, improve your cognitive and psychological processes and reduce mental fatigue.
Magnesium is directly involved in transporting potassium and calcium across the cell membrane, making it a critical component for optimal nerve communication. Low magnesium levels are linked to oxidative stress and the death of brain cells. Vitamin B6 is necessary to build an enzyme (called a cofactor) that is essential for the production of neurotransmitters.
Could improve bowel movements
The fiber content in chicory roots could aid bowel movements. Fiber is essential in regulating bowel movements and maintaining the health of the intestines.
A 2017 study found that eating 12 grams of chicory inulin daily increased bowel movements considerably and softened the stool. The study involved 44 participants and was carried out over four weeks.
Another study found that participants who took 10 grams of chicory daily reported increased bowel movements. Sixteen participants were part of this study which was carried out over five weeks. The study found inulin effective in participants who had earlier reported low stool frequency.
Side effects of chicory
Chicory has a “Generally Recognized as Safe” rating from the U.S. Food and Drug Administration. Although there are no recommended intake values, you should check with your doctor if you plan to have chicory root.
If you’re pregnant or are breastfeeding, you should check with your doctor before eating chicory roots.
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Annals of Nutrition & Metabolism: "A Randomised Crossover Trial: The Effect of Inulin on Glucose Homeostasis in Subtypes of Prediabetes."
BMC Complementary and Alternative Medicine: "Safety classification of herbal medicines used among pregnant women in Asian countries: a systematic review."
Current Developments in Nutrition: "Health Effects and Sources of Prebiotic Dietary Fiber."
Diabetes & Metabolism Journal: "Effects of High Performance Inulin Supplementation on Glycemic Control and Antioxidant Status in Women with Type 2 Diabetes."
Food Hydrocolloids: "Changes in stool frequency following chicory inulin consumption, and effects on stool consistency, quality of life and composition of gut microbiota."
International Journal of Food Sciences and Nutrition: "Effect of consumption of chicory inulin on bowel function in healthy subjects with constipation: a randomized, double-blind, placebo-controlled trial."
Journal of Applied Microbiology: "Bacterial metabolism and health-related effects of galacto-oligosaccharides and other prebiotics."
National Institute on Aging: "How the Aging Brain Affects Thinking."
Nutrients: “Effects of Dietary Fiber and Its Components on Metabolic Health,” “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence."
Primary Care Diabetes: "The effect of enriched chicory inulin on liver enzymes, calcium homeostasis and hematological parameters in patients with type 2 diabetes mellitus: A randomized placebo-controlled trial."
Purdue University: "Cichorium intybus L."
The American Journal of Clinical Nutrition: "Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults."
The Scientific World Journal: "Chemical Composition and Nutritive Benefits of Chicory (Cichorium intybus) as an Ideal Complementary and/or Alternative Livestock Feed Supplement."
U.S. Department of Agriculture: "Chicory root."
U.S. Food and Drug Administration: "Chicory root."
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