You may not know chicory root, however chances are high you’ll acknowledge its periwinkle blue flowers. Let’s check out the advantages of chicory root fiber, the unwanted effects of chicory root extract, and why some folks use it as a espresso substitute.
What Is Chicory Root?
A relative of dandelions, chicory (or Cichorium intybus) is a wildflower that blooms abundantly alongside roads and in meadows all summer time. Using chicory root and leaves dates again to historical Egypt, and since then, its presence in herbalism, in addition to the kitchen, has solely grown.
Its lengthy, serrated leaves look and style just like dandelion greens and are used uncooked in salads with greens like endive or radicchio. They’re additionally usually braised to tame their bitterness.
Although prebiotic chicory root extract or dietary supplements are extra widespread, some European nations eat chicory root as a vegetable. Chicory root appears to be like like a parsnip, and the traditional Greeks and Romans grew it as a vegetable, too.
Chicory Root Advantages
Like maca root and rhodiola rosea, chicory root is utilized in herbalism for varied causes. Analysis research validate a few of chicory’s conventional makes use of — principally attributed to its distinctive fiber content material — however notice that extra analysis is required.
1. Chicory root incorporates prebiotic fiber
As a result of chicory root’s bitter compounds and comparatively excessive quantity of the prebiotic fiber inulin (a kind of resistant starch), analysis has related it with a wide selection of advantages. One of the crucial in style amongst them is digestive well being, explains Liz Wyosnick, MS, RDN.
Chicory root has one of many highest quantities of inulin in comparison with different meals, says Wyosnick. Inulin is a prebiotic, which makes it an awesome meals supply for useful intestine micro organism. Jerusalem artichoke is the runner-up in the case of inulin, however the fiber can be in meals like leeks, onions, asparagus, and garlic.
Like insoluble fiber (the sort present in darkish leafy greens, nuts, and seeds, and complete grains), inulin has a “bulking impact” in your stool, which may make it softer and simpler to move. Thus, chicory root fiber and different forms of prebiotic fiber could assist stop occasional constipation.
2. Chicory root and weight administration*
All of that fiber results in one other chicory root profit. Fiber (together with inulin), together with protein, is believed that will help you really feel full longer, making it an awesome a part of a wholesome weight administration technique.
3. Chicory root can be utilized as a caffeine-free espresso swap
This chicory root profit is a tasty one that may assist you reduce on caffeine. “Chicory root is commonly used as a swap for espresso as a result of it has a bitter style and comparable coloration to that of black espresso, and it doesn’t include any caffeine,” says Wyosnick.
When you’ve ever been to New Orleans, you’ll have washed down a beignet with chicory espresso, created from roasted chicory root. Chicory root espresso began out of necessity as a option to stretch restricted provides of espresso beans.
Younger chicory roots are barely bitter, with a touch of caramel taste, just like espresso. The chicory roots are roasted, floor, then brewed like espresso.
The one downside of getting ready chicory root this fashion: You don’t get the fiber.
Aspect Results of Chicory Root
Whereas extra fiber is often an excellent factor, it is best to take it sluggish, particularly with the inulin present in chicory root. Chicory root is usually protected, however these new to it could expertise the next signs:
- Gasoline
- Bloating
- Diarrhea
- Belly cramping
- Elevated urination
“The inulin inside the bitter compound of floor chicory root is disguised effectively, and you’ll simply eat sufficient of it to trigger digestive discomfort,” cautions Wyosnick. “Chicory root can be thought of a gentle diuretic by some and should trigger you to urinate extra, so it is very important drink loads of plain water if consuming a drink or meals merchandise that incorporates chicory root.”
As with all fiber complement, begin small and work your approach up — and drink loads of water alongside the way in which.
The place to Discover Chicory Root
You will discover complete chicory root at specialty grocery shops, and chicory root espresso or tea is often out there at common supermarkets (Cafe du Monde is a well-liked model).
Chicory root dietary supplements can be found at well being meals shops, bigger supermarkets, some pharmacies, and on-line.
However before you purchase any complement, think about these questions: How is the complement produced? Is it processed with out dangerous solvents or different components? Is the corporate respected? Are they making claims that sound too good to be true?
Take into account that complement corporations need to abide by business requirements for his or her claims, that are regulated by the U.S. Meals and Drug Administration. And at all times make sure to focus on any dietary supplements you might be contemplating along with your physician.
Listed below are some chicory root merchandise out there on Amazon:
*These statements haven’t been evaluated by the Meals and Drug Administration. This product will not be supposed to diagnose, deal with, treatment, or stop, any illness.
