Chicory health benefits
Chicory is a flowering plant of the dandelion family, Asteraceae, identified by its tough stem and blue and purple flowers. While the flowers and leaves can be used, it’s the plant’s root that is most commonly consumed.
Chicory grows across North America and parts of Europe, but it’s been cultivated for centuries for its taste and health benefits. The following is an outline of the greatest health benefits of chicory and some easy ways to include it in your diet.
Chicory root health benefits
Promotes healthy gut bacteria
A significant percentage of chicory root is made up of a type of fiber called inulin, which is known for its strong prebiotic properties. Prebiotics work to feed the “good” bacteria in your gut. These bacteria are important in fighting off harmful or “bad” bacteria, and they can also help reduce inflammation. As an excellent source of inulin, chicory root encourages the helpful bacteria in your gut and can, therefore, improve your overall digestive health.
Can improve blood sugar levels
One study of the effects of inulin concluded that 10 grams of inulin per day resulted in significantly decreased blood sugar levels in women with Type 2 diabetes compared with those who took a placebo. If you suffer from irregular blood sugar levels, chicory is a tool to help manage this. It isn’t a replacement for medication but can work alongside medical help as a natural way of controlling blood sugar levels.
Can promote healthy bowel movements
A 2016 study showed the effects of chicory-derived fiber on bowel function. The study concluded that participants who consumed the chicory fiber had healthier significantly improved bowel movements in comparison with those who took a placebo. It’s worth noting that it’s best to avoid chicory if you suffer from irritable bowel syndrome, as studies have suggested that the plant can trigger symptoms in people with this condition.
May help treat kidney disorders
Some research suggests that chicory may help protect your kidneys against damage. These findings come from animal research, so more studies are needed to understand whether there is a direct correlation between chicory and the prevention of kidney damage. The plant is, however, believed to hold diuretic properties which aid in the elimination of toxins from your body through increased urine output.
Can aid weight loss
While chicory root alone is not going to cause weight loss, its high level of fiber has been suggested to reduce appetite, consequently decreasing calorie consumption and leading to weight loss. One study also examined the effects of inulin on weight management in participants with prediabetes and its results showed that all 44 participants taking inulin supplementation lost around 5% of their body weight in the first 9 weeks of the trial. If you’re trying to lose a few pounds, incorporating chicory into your diet can not only help keep you feeling full for longer, but also increase inulin intake, which has been proven to lead to fat loss.
How to get chicory into your diet
Because of its bitter taste, chicory is not usually eaten by itself, although its flowers and leaves can be used in salads. More commonly, chicory root is instead ground, roasted or used as a flavoring.
Chicory coffee
Probably the most popular use of the plant, chicory is often used as a coffee substitute or addition. Its caffeine-free root is pulled from the ground, dried, roasted and ground to make coffee. Some choose to drink ground chicory with hot water, while others prefer a blend of regular coffee with only one or two parts chicory.
Chicory coffee is perhaps most well-known in New Orleans’ Café Du Monde, where the brew is said to have originated. The majority of coffee shops in New Orleans still use a mix of coffee and chicory root today. It has a rich and dark flavor, similar to but nuttier and more earthy than regular coffee, making it a good option for those who want to cut down on their caffeine intake. Use chicory coffee in the same way you would use your normal coffee. This Teeccino chicory coffee blend includes natural sweeteners of dates and figs, which help to balance the astringency of chicory’s flavor.
Chicory root supplements
Perhaps the easiest way to reap the benefits of the chicory plant is through supplements. The inulin found in the plant’s root is extracted and widely sold as supplement capsules. Chicory root capsules can be taken daily and are an easy and inexpensive way to incorporate chicory’s benefits into your everyday routine.
Chicory in soup
When cooked, the bitter flavor of chicory is slightly reduced and softened, so it’s a popular ingredient in soup. Chicory works well with courgette, and these ingredients are great together for soup. Simply steam your vegetables, add a little vegetable stock and seasoning and blend together. This Nutribullet blender is ideal for blending soup ingredients to a smooth consistency.
Chicory salad
As well as the root, chicory leaves can be steamed for about 5 minutes. Steamed chicory is a filling and healthy addition to salads and allows you to get the full benefits of the entire plant.
Can anyone eat chicory?
While chicory provides great health benefits for the majority of the population, there are a few categories of people who should be cautious. Those who are pregnant or breastfeeding should contact a health professional before including chicory in their regular diet, as some negative side effects have been suggested, although research into this is limited. If you have allergies to other plants such as dandelions or birch pollen, you should avoid chicory, as similar reactions may occur. Also, anyone with pre-existing digestive issues should check with their doctor first.
Heather Roy is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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