Chicory has another name Cichorium Intybus. It is a plant widely grown plant in north-western Europe. Chicory roots are a good source of water-soluble fiber called inulin.
Inulins are a group of naturally producing polysaccharides created by different types of plants and often extracted from chicory. The inulins belong to a kind of dietary fibers known as fructans. Inulin is used by some plants for storing energy, which is commonly found in rhizomes or roots.
Chicory inulin is not edible and can be utilized to substitute dietary fat and sugar in some functional and processed foods. Using inulin in place of fat or sugar can cause lower calorie food.
Chicory root is also used in bitter coffee substitute preparation in Japan and France. It is also common in certain parts of the US.
Chicory Root: Nutritional Profile
Table of Contents
SERVING SIZE 60G
AMOUNT PER SERVING
- Calories – 44
- Calories from Fat – 1
- Total Fat 0g – DV: 0%
- Saturated Fat – 0g – 0%
- Trans Fat
- Sodium – 30mg DV: 1%
- Cholesterol – 0mg DV: 0%
- Total Carbohydrate – 11g DV: 4%
- Dietary Fiber – 0g DV: 0%
- Sugars
- Protien – 1g
- A Vitamin DV: 0%
- Calcium DV: 2%
- C Vitamin DV: 5%
- Iron DV: 3%
VITAMINS
- A Vitamin – 3.6IU DV: 0%
- C Vitamin C – 3.0mg DV: 5%
- D Vitamin ~ ~
- Vitamin E (Alpha Tocopherol) ~ ~
- Vitamin K ~ ~
- Thiamin – 0.0mg DV: 2%
- Niacin – 0.2mg DV: 1%
- Riboflavin -0.0mg DV: 1%
- Vitamin B6 – 0.1mg DV: 7%
- Folate – 13.8mcg DV: 3%
- Vitamin B12- 0.0mcg DV: 0%
- Pantothenic Acid 0.2mg DV: 2%
- Choline ~
- Betaine ~
MINERALS
- Calcium 24.6mg DV: 2%
- Iron 0.5mg DV: 3%
- Phosphorus – 36.6mg DV: 4%
- Magnesium – 13.2mg DV: 3%
- Potassium – 174mg DV: 5%
- Zinc – 0.2mg DV: 1%
- Copper – 0.0mg DV: 2%
- Sodium – 30.0mg DV: 1%
- Manganese – 0.1mg DV: 7%
- Selenium – 0.4mcg DV: 1%
Even though the chicory root is nutritious, you ought not to eat in excess. Over-utilization of the root or its concentrates may prompt certain results. They are not scientifically demonstrated and depend on anecdotal proof.
Benefits of Chicory Roots
Boost Digestive Health
The inulin present in chicory act as a powerful prebiotic. It helps to improve gut function by boosting the health of gut bacteria. It is also beneficial for people with gastrointestinal symptoms. Inulin also acts as a natural fiber and ease constipation. It promotes a smooth and regular digestive process and lowers the colorectal cancer risk.
Treat Candida And Eczema
Chicory extract was shown to provide antifungal properties, which may help in certain candida treatment. The extract also provides fewer side effects.
Replacing regular coffee with chicory coffee may also benefit Candida treatment. Caffeine found in coffee may influence the adrenal glands and weaken the immune system, leading to candida. Replacing it with chicory coffee may help but need more research.
According to anecdotal evidence shows that chicory root may help in eczema treatment. You will require 2-teaspoons of ground chicory root and one glass of boiling water. Add it to a steam bath for about 30 minutes and let it sit for another 30 minutes. Dip dressing bandages in the liquid and use them on the affected parts. You can wrap the affected area with a bandage and plastic wrap and leave it for 30-minutes. Do this process every morning and night for 1-week.
However, this system has not been assured by the medical community. Make sure to take your physician’s advice for this treatment.
Help Diabetes Treatment
According to studies, chicory root extract can raise adiponectin levels, which is a protein o regulates blood glucose levels. It can help to delay or prevent early diabetes. During a rat study, chicory extract was discovered to be useful as a natural dietary supplement for lowering down the diabetes progression.
Fight Against Inflammatory Arthritis
According to studies, bioactive extracts of chicory root provide potential benefits for treating osteoarthritis. More large-scale studies are required to confirm findings. It is thought that plant polyphenols reduce inflammation. If you are experiencing inflammatory arthritis, chicory root could be one remedy to follow, but take the doctor’s advice.
Chicory consumption is discovered to promote blood flow and red blood cell functions.
Chicory helps to lower the inflammation, yet more research is needed. It has shown to improve gout or arthritis.
Improve Skin Barrier Function
According to studies, the chicory root extracts helps to improve skin barrier function. They may also treat skin dryness, which also slows down the aging process. Chicory root extracts also work like an active ingredient and restructure the skin barrier. These extracts can effectively balance homeostasis and stop skin alteration.
May Reduce Stress
Regarding chicory root for lowering stress, need more research. However, because of its flavor, it is often utilized to make a beverage that can be replaced with coffee. Research shows that excess coffee (caffeine) consumption can lower stress. Repeated caffeine intake mixed with stress can raise one’s cortisol levels and later cause problems.
Boost Liver Health
According to the rat study, chicory extract can help the liver and prevent oxidative damage. However, extra like 200 mg doses per kg of body weight may affect the liver.
Reduce Cancer Risk
Several sources explain that chicory also reduces cancer risk. It boosts the anticancer properties in the body. The chicory root extract act as an antiproliferative on cancer cells.
Inulin-type fructans extracted from the chicory roots are prebiotic food ingredients, which get fermented to lactic acid and SCFA in the gut lumen. According to one animal study, inulin-type fructans provide anticarcinogenic properties. Different studies report the inulin-type fructans chemical effects triggered pre-neoplastic lesions or tumors in the colon.
Heal Kidney Disorders
According to some research, chicory can help to prevent renal injury. During a rats study, the chicory root reduced serum uric acid levels and prevent kidney damage. Chicory could be utilized as an option to reduce kidney damage that happened with high blood uric acid levels. It is believed that chicory root also contributes diuretic properties, which may raise the urine volume and rinse out the toxins from the body. If you have kidney difficulties, use chicory root after asking your physician. The chicory root is not a replacement for medications.
Chicory Coffee and Appetite
The chicory root utilized to make this coffee substitute consists of inulin, a soluble plant fiber, which is used in different weight loss supplements over the market. Inulin is also prebiotic, which is a food source for our gut-friendly bacteria to feed over and thrive. Therefore, it helps without complete gut health, a crucial part of health.
Different studies have also related to oligofructose, available in chicory, with a decrease in appetite. While completely anecdotal, on the days when consumed a chicory coffee mid-morning and mid-afternoon.
Support Weight Loss
According to some studies, chicory root fiber may regulate appetite and lowered all calorie intakes, possibly induce weight loss. The 12-week study of 48 adults with overweight determined that consuming 21gm every day of chicory-derived oligofructose, which is similar to inline, pointed to a significant, 2.2 pound (1kg) average decrease in body weight, while the placebo team gained weight (14Trusted Source).
This research also discovered that oligofructose managed to lower levels of ghrelin, which a hormone to stimulate hunger feeling.
Other research has admitted similar effects but often tested inulin or oligofructose supplements — not chicory root fiber.
Improve Blood Sugar
Chicory root fiber content helps to boost sugar control in the blood, especially in diabetics. It is because of inulin, which boosts the beneficial bacteria growth involved in the metabolism of carbohydrates to break down the carbs into sugar and insulin sensitivity. It is a hormone to help in sugar absorption from the blood. Chicory root fiber provides compounds such as chlorogenic and chicory acids, which have been shown to raise muscle sensitivity to insulin in rat research. (11Trusted Source, 12Trusted Source).
According to the two-month study of 49 women with type-2 diabetes discovered that consuming 10gm of inulin every day reduced hemoglobin A1c(a measurement for average blood sugar in comparison to placebo and blood sugar levels (13Trusted Source).
Notably, the inulin utilized in this research is called high-performance inulin and included in baked goods and drinks as a sugar replacement. It contains a slightly different chemical composition than the other inulin types (13Trusted Source).
Easy to add to your diet
Chicory root fiber is easy to include in your diet. You may already be eating it without knowing it, as it is sometimes utilized as an additive in packaged foods. It is increasingly common to see the chicory root processed for the content of inulin, which is used to raise fiber content or serve as a fat or sugar substitute because of its gelling properties and lightly sweet flavor. (17Trusted Source).
It can be home cooking also or purchased from grocery stores, which have the whole root and boiled and eaten as a vegetable.
If you are looking to lower caffeine intake, then you can use roasted and ground chicory root as a coffee substitute. You can add two tablespoons of ground chicory root for one cup (240 ml) of water in the coffeemaker.
Dosage and side effects
Chicory root has been utilized for centuries for medicinal and culinary use. It is considered commonly safe for most people. However, it is fiber may cause bloating and gas when consumed in excess. The inulin is available in packed food or supplements is sometimes chemically change to make it sweeter. Its inulin has not been changed, it is commonly referred to as native inulin. (18Trusted Source, 19Trusted Source).
Studies show that native inulin may be well tolerated and lead to fewer episodes of bloating and gas than the other type (18Trusted Source).
While 10gm of inulin every day is a standard dose for research, some studies suggest a higher tolerance for altered and native inulin.
Still, no official suggested dosage for chicory root fiber has been found. If you wish to take it as a supplement, it is best to take your physician’s help.
Pregnant and lactating mothers should also take physician recommendations before eating chicory as the safety of it is limited (20Trusted Source).
Lastly, individuals with allergies to birch pollen or ragweed should skip chicory, as it may trigger the same reaction (21Trusted Source).
Chicory Root May Not for Everyone
While chicory coffee has been linked to many health benefits, it is not for everyone. It may induce an allergic reaction in some people and leads to swelling, pain, and tingling in the mouth(18Trusted Source).
If you notice any negative signs after consuming chicory coffee, stop using it immediately, and talk to your doctor.
Moreover, chicory coffee is not advised for pregnant women as it may cause miscarriage and excess menstrual bleeding.
How To Add Chicory Root In Diet?
Chicory Coffee
Wash and cut the chicory roots. Roast them in an oven. Cook them till they become dry and brown. Grind the roots using a food processor. The consistency must be the same as ground coffee. You can brew the only chicory or with coffee. Mix one tablespoon of ground chicory with hot water.
Grilled Chicory
You can slice the chicory root and coat its sides using olive oil. Halved or cut quartered chicory heads work best over a grill. After setting the heads over the grill, they should be prepared in 10 minutes. You can have it simple or combine with lemon juice.
Steamed Chicory
This method involves the chicory leaves also. Steam the leave along with chicory root in a steamer basket for around 5-minutes. You can include them in pasta or salads. These are the ways you can eat chicory and get wonderful benefits.
What’s More?
Chicory root provides fibrous characteristics.
You can get chicory root from the nearest supermarket or food store or online.
Does The Chicory Root Lead To Gas?
According to anecdotal proof, the chicory root may trigger gas. The fiber content in the root is converted into bacteria in the intestine and causes gas and bloating.
Is Chicory Root Gluten-Free?
Yes, chicory root does not have gluten. It is popularly used in bread, cakes, and pasta.
Chicory is a fiber-rich root with a few restorative properties. It is a characteristic food added substance and has been utilized in cooking for quite a long time.
This conventional medication may help in treating numerous wellbeing diseases, going from stomach related issues to skin-related issues. However, excess consumption of this root may cause certain unfavorable impacts on individuals. Try not to devour past 200 grams for every kilogram of body weight. It is ideal to check with a specialist for the proper dose.
Sources
https://pubmed.ncbi.nlm.nih.gov/15877900/
healthline.com