You may not know chicory root, however chances are high you’d 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 individuals 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 season. The use of 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 much like dandelion greens and are used uncooked in salads with greens like endive or radicchio. They’re additionally usually braised to tame their bitterness.
Though prebiotic chicory root extract or dietary supplements are extra frequent, some European nations eat chicory root as a vegetable. Chicory root seems to be like a parsnip, and the traditional Greeks and Romans grew it as a vegetable, too.
Chicory Root Benefits
Like maca root and rhodiola rosea, chicory root is utilized in herbalism for numerous causes. Research research validate a few of chicory’s conventional makes use of — largely attributed to its distinctive fiber content material — however word that extra analysis is required.
1. Chicory root comprises prebiotic fiber
Due to 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 big selection of advantages. One of the preferred 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 a terrific meals supply for useful intestine micro organism. Jerusalem artichoke is the runner-up relating to inulin, however the fiber can also be in meals like leeks, onions, asparagus, and garlic.
Like insoluble fiber (the kind present in darkish leafy greens, nuts, and seeds, and complete grains), inulin has a “bulking effect” in your stool, which might make it softer and simpler to go. Thus, chicory root fiber and different varieties of prebiotic fiber could assist forestall 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 a terrific 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 enable you to in the reduction of on caffeine. “Chicory root is often used as a swap for coffee because it has a bitter taste and comparable color to that of black coffee, and it does not contain any caffeine,” says Wyosnick.
If you’ve ever been to New Orleans, you’ll have washed down a beignet with chicory espresso, comprised of roasted chicory root. Chicory root espresso began out of necessity as a solution to stretch restricted provides of espresso beans.
Young chicory roots are barely bitter, with a touch of caramel taste, much like espresso. The chicory roots are roasted, floor, then brewed like espresso.
The solely disadvantage of making ready chicory root this manner: You don’t get the fiber.
Side Effects of Chicory Root
While extra fiber is normally a very good factor, it’s best to take it gradual, particularly with the inulin present in chicory root. Chicory root is mostly protected, however these new to it could expertise the next signs:
- Gas
- Bloating
- Diarrhea
- Abdominal cramping
- Increased urination
“The inulin within the bitter compound of ground chicory root is disguised well, and you can easily consume enough of it to cause digestive discomfort,” cautions Wyosnick. “Chicory root is also considered a mild diuretic by some and may cause you to urinate more, so it is important to drink plenty of plain water if consuming a drink or food item that contains chicory root.”
As with any fiber complement, begin small and work your means up — and drink loads of water alongside the way in which.
Where to Find Chicory Root
You can discover complete chicory root at specialty grocery shops, and chicory root espresso or tea is normally obtainable 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.
But 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?
Keep in thoughts that complement firms need to abide by trade requirements for his or her claims, that are regulated by the U.S. Food and Drug Administration. And at all times you should definitely talk about any dietary supplements you’re contemplating together with your physician.
Here are some chicory root merchandise obtainable on Amazon:
*These statements haven’t been evaluated by the Food and Drug Administration. This product will not be supposed to diagnose, deal with, remedy, or forestall, any illness.