Chicory Root Extract: Benefits, Side Effects & Dosage

What is Chicory?

Chicory

inulin

Chicory is cooked and eaten as part of a normal diet or turned into tea and other beverages. People also use it as a dietary supplement and food additive. Chicory extracts come from the roots and/or aerial parts of the plant and can come in the form of powders, liquids or capsules.

It is a fantastic source of prebiotic fiber and, as such, can be very beneficial for digestion, weight management, heart health and overall well-being. It is also a good source of antioxidants.

Benefits of Chicory Root

Excellent Source of Prebiotic Fiber

Most naturally grown foods such as fruits, vegetables, whole grains and legumes contain fiber. Even though your body doesn’t digest it, fiber is a powerful nutrient that the digestive system needs to function properly. There are two different kinds of fiber, and both play an essential role in promoting a healthy diet and lifestyle.

The first kind is soluble fiber (which is the primary type found in chicory root). Soluble fiber dissolves in water and helps to slow digestion, eliminate cholesterol and promote stable blood sugar levels.

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Inulin is a specific type of soluble fiber. Foods like bananas, onions and wheat contain inulin, but chicory has an unusually high concentration of it. Inulin gets a lot of attention because it’s a “prebiotic,” meaning it’s a dietary fiber that feeds and promotes the growth of healthy bacteria in our guts, which aid in healthy digestion and stronger immune systems.

Coffee Alternative

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Some people love the effects of caffeine. But for those looking to reduce their caffeine intake, roasted chicory root is a great coffee substitute. “Chicory coffee” feels smooth and creamy, similar to how fats feel when consumed, and has a rich, earthy, coffee-like flavor. It also has many other similarities to its coffee counterpart without the adverse effects of caffeinated coffee beverages.

Anti-Inflammatory

Chicory root extract has compounds in it known as polyphenols. Polyphenols are phytochemicals present in natural plant food sources that have high antioxidant properties. They help neutralize free radicals in the body. If free radicals are not kept under control, they can cause inflammation and even tissue degradation. Polyphenols are vital in reducing inflammation in the body. This is important because inflammation is the root of many diseases. When you lower your body’s inflammation levels, you decrease the chances of developing a variety of additional health problems.

Heart Health

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More About Chicory Root

Chicory root is a favorite for food manufacturers to bulk up the fiber count in packaged foods. Food makers extract the inulin from the chicory root and add it into their products. These products are often highly processed foods that otherwise wouldn’t contain much fiber. Chicory extract can also be a substitute for fat in processed food as it can positively enhance the texture of some products. Consider that the next time you take a trip to the store and read over food labels. If you find a package of cookies that lists a higher fiber content than a big cup of vegetables, it may be all in the production. If something is “low fat” but doesn’t taste so, it could be altered with chicory.

Chicory Root Dosage & Side Effects

Chicory is an edible plant. Its supplements are also safe for most people if taken according to directions on the label. Additionally, the FDA recognizes inulin (a main compound in chicory root) as generally safe to consume on a daily basis. This means that it is typically safe when orally consumed in amounts found in regular foods. People who are allergic to chicory or plants in the Asteraceae/Compositae family should not take chicory root extract. Those with gallstones or are pregnant or nursing should also avoid it.

The most common side effect of chicory and its extract is gastrointestinal discomfort, gas and bloating. Studies suggest that amounts of chicory root extract that provide greater than 10 grams of inulin are more likely to cause these side effects.

The Bottom Line

Chicory is a regular part of some people’s diets. Whether cooked and eaten, roasted and turned into “coffee,” or added to processed food, we may consume more of it than we realize. With its impressively high prebiotic content, it can promote healthy gut bacteria and digestive function. Chicory root extract can even help people suppress appetite, feel more satisfied after eating and ultimately manage their weight.

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