What Health Benefits Do Chicory Roots Provide and Are There Side Effects?

Chicory root contains a water-soluble fiber that has many health benefits. Health benefits of chicory include that it is high in fiber, may aid in weight loss, and regulates blood sugar levels.

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.

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.

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.

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.

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.

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.

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.

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.