Chicory root is part of the chicory plant, a perennial used to feed livestock, as a folk remedy, and as a vegetable in human diets.1 The roots are often used as a coffee substitute and can be converted to alcohol.

Studies found that chicory root contains phytochemicals, including inulin, a prebiotic that supports healthy gut bacteria. It also has antioxidant, anticancer, and anti-inflammatory properties, which is why some people use it as a medicinal herb.1

This article explains chicory root, how people use it as coffee, its benefits, and who should avoid it.

What Exactly Is Chicory Root?

Chicory root is part of the chicory plant (Cichorium intybus). It is native to the Mediterranean and used in parts of Africa, Europe, and North America. This flowering plant can grow up to 5 feet tall.2

Parts Used

In addition to the root, the entire plant is edible, including chicory leaves.3 Chicory leaves are sometimes used in cooked dishes, as one might use spinach. They are also used in salads.

Taste

Chicory leaves are quite bitter, but cooking them reduces the bitterness.4 The roots are also bitter, similar to coffee, which is probably why it makes a good coffee substitute. The roots also have a nutty or earthy flavor.

Chicory Root Instead of Coffee: What's to Know?

Chicory root coffee gained popularity toward the end of the 18th century.3 Today, as a coffee is one of the most recognized uses of chicory root.

Some reasons people may choose chicory root coffee over coffee include:1

• It's a caffeine-free alternative.
• It contains inulin, a prebiotic, which may help support a healthy gut.
• The flavonoids (a phytonutrient), tannins, and coumarins have antioxidant, anticancer, and anti-inflammatory properties.

Some people also put chicory root in regular coffee. This offers the benefits of chicory root without sacrificing the coffee they love. It may also reduce the caffeine content depending on how much you use.

Researchers examined the effects of chicory root extract on blood glucose (blood sugar) and bowel movements.5 They found that after four weeks of consuming chicory root, participants had improved hyperglycemia (high blood sugar) and bowel movements.

Other Benefits of Chicory Root Supplementation

One root, containing about 60 grams (g) of chicory root, has the following nutritional value:6

• Calories: 43
• Fat: 0.1 g
• Carbohydrates: 10 g
• Fiber: 0.9 g
• Sugars: 5 g
• Calcium: 24.6 milligrams (mg)
• Iron: 0.48 mg
• Magnesium: 13.2 mg
• Phosphorus: 36.6 mg
• Potassium: 174 mg
• Sodium: 30 mg
• Folate: 13.8 micrograms (mcg)

In addition to being used in whole-food form, chicory root also comes as a supplement. However, use care when choosing a supplement. The Food and Drug Administration (FDA) does not regulate dietary supplements, so choose manufacturers you trust, especially those using third-party testing. It's best to discuss supplements with a healthcare provider first.

The inulin in chicory root is what gives this food its primary benefit. Inulin may help regulate bowel movements and improve blood sugar control. In addition, studies have also found that it promotes weight loss.7

Clinical evidence found chicory to be antidiabetic, immunomodulatory (changes immune response), antitumor, antioxidant, antiparasitic (destroys worms), and prebiotic. It also has been found to decrease the risk of gastrointestinal diseases.8

Another study found that chicory may improve liver function tests and blood pressure and reduce hematologic (blood disorders) risk factors in females with type 2 diabetes.9

Ways to Use Chicory Root

There are numerous ways to use chicory root. These include:

• Using it as a powder as a coffee substitute
• Using the powder as an addition to regular coffee
• Blending the powder with other spices to make a tea
• Adding the powder to smoothies or oatmeal

In addition to incorporating chicory root into your own recipes, some products, like fiber and protein bars, contain chicory root as an ingredient.

Who Shouldn’t Use Chicory Root

As with most foods and drinks, you may notice unpleasant side effects if you overeat chicory root. Some people experience gas or bloating when they consume too much. If you don't eat large quantities, you may be able to enjoy eating or drinking it daily.

In addition, you should be careful about chicory root if you are pregnant or lactating, as there is limited research on its effects in these populations.

Those with birch pollen allergy should note that chicory has been associated with oral allergy syndrome (OAS) in people with birch pollen allergy.11 OAS occurs through cross-reactivity between some foods and pollens, resulting in mouth itching, burning, tingling, and swelling after consuming these foods.

Summary

Chicory root has grown in popularity due to its health benefits, primarily inulin content, which acts as a prebiotic. Chicory root is best-known as a coffee substitute, but it can also be used as a tea or added to other foods, like oatmeal and smoothies. Traditionally, it has been used medicinally to treat many conditions, including gastrointestinal issues and fevers.

Resource: https://www.verywellhealth.com/chicory-root-8384880