Chicory Health Benefits, Nutrients, Side Effects, Recipes, and More

chicory-health-benefits-nutrients-recipes
Chicory Health Benefits, Nutrients, Side Effects, Recipes, and More

Chicory root fibre is a form of plant fibre. It is derived from the roots of chicory plants, as the name implies. The plant belongs to the dandelion family. The plant has been cultivated since antiquity. The ancient Egyptians first cultivated it as a medicinal plant. Since the 17th century, it has been used as a coffee replacement.

Chicory has been grown for centuries. This plant’s various formulations treat a wide range of symptoms and diseases. In alternative medicine, for example, the leaf extract is used to treat uterine cancer and tumours. The chicory plant is a weed that grows all over Africa.

As a result, chicory leaves, stems, and roots are used in a variety of ways. Some examples include a jaundice decoction, chicory extract tonic, and purifier syrup for babies and infants. It has a little nutty and woody flavour that is fascinating.

Table of Contents

Chicory Root Fibre Nutritional Values

Chicory Root fibre is low in calories and cholesterol-free. It also contains trace amounts of saturated fat. Despite this, it includes a variety of useful chemicals, minerals, and vitamins. [1]

One hundred grammes of chicory root includes the following nutrients:

  • 72 calories
  • 1.4 gramme protein
  • Carbohydrates: 18 g
  • 0.2 gramme of fat
  • 1.5 gramme fibre
  • 290 mg potassium
  • 41 mg calcium
  • 0.8 mg iron

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Chicory Health Benefits: Chicory Root Fibre Health Advantages

Chicory Health Benefits
Chicory Health Benefits

The good news is that chicory root contains prebiotic inulin and fructan. They encourage the growth of beneficial bacteria in the stomach. It also inhibits the growth of potentially hazardous germs.

Fibre may also aid with digestion, constipation relief, blood sugar control, cholesterol improvement, and even weight loss. Furthermore, gut bacteria aid in the prevention of inflammatory illnesses and the strengthening of the immune system.

Chicory Promotes Gut Health

Chicory is a natural source of prebiotic dietary fibres such as inulin. That is, it feeds the beneficial bacteria in the stomach. Enzymes are produced by the healthy gut flora.

As a result, it aids in the flow of food through your digestive tract and improves bowel movement. Furthermore, these bacteria are critical in fighting dangerous bacteria and boosting mineral absorption.

Chicory contains inulin, which helps to regulate bowel movements. Furthermore, by modifying the composition of gut flora, it modifies the consistency and frequency of faeces. As a result, it predominantly aids people with irritable bowel syndrome.

Aids the Immune System

Chicory roots contain a lot of fibre and beneficial substances. By suppressing inflammatory cytokines, it improves anti-inflammatory effects.

Furthermore, fibre offers fuel for the gut microorganisms to survive. As a result, it may help to prevent health problems.

Lowers blood cholesterol levels

Regular consumption of chicory root fibre at recommended dosages may aid in the reduction of elevated cholesterol. Dietary fibres and inulin found in root chicory help to keep bad cholesterol or LDL-lipoproteins and cholesterol in check.

As a result, it lowers elevated cholesterol levels in the blood. Cholesterol levels that are too high can lead to heart disease. As a result, chicory roots aid in the prevention of cardiovascular disease.

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Promotes Heart Health

Chicory root includes a variety of micronutrients, including potassium. These minerals and nutrients aid in the maintenance of a regular heartbeat. It also aids muscular recovery after strenuous workouts. As a result, it is used as an ingredient in health drinks.

Potassium also aids in the regulation of sodium levels in the body. Furthermore, the dietary fibres and inulin in chicory prevent the absorption of harmful cholesterol or meals. As a result, it inhibits fat deposits from accumulating along the arteries. As a result, any risks of arterial or cardiovascular disease can be reduced.

Promotes Bone Health

Chicory contains calcium. It promotes the proper development of strong teeth and bones. Calcium, as a result, strengthens the skeletal structure.

Calcium shortage can lead to bone problems such as osteoporosis. Furthermore, it creates pain and problems with your posture. Furthermore, it renders your bones weak and prone to fractures. As a result, eating the correct amount of chicory may aid in calcium absorption.

Blood Sugar Control

Chicory root includes inulin, a type of fibre that aids in the regulation of blood sugar levels by limiting sugar absorption. Inulin dramatically lowers blood glucose level. As a result, the low glycemic index of inulin makes it suitable for diabetics.

The glycemic index measures how quickly any food can raise your blood glucose levels. It may also aid in the reduction of blood sugar levels in diabetics.

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Chicory Benefits Brain Health

Chicory root fibre includes manganese and vitamin B6, all of which are essential for brain health. Vitamin B6 promotes the synthesis of neurotransmitters. To put it simply, they regulate the usage of energy in nerve cells.

A lack of vitamin B6 may cause symptoms of cognitive impairment. As a result, it may result in dementia and Alzheimer’s. Unfortunately, as we age, our brain health suffers. As a result, memory loss may occur.

Aids in Weight Loss

Foods containing inulin have fewer calories and fat. As a result, they are more secure for your weight loss quest. Chicory also has a lot of fibre. It keeps you fuller and satiated for a longer period of time. It may keep you from overeating or bingeing on harmful snacks.

Substitute for Coffee

Regular coffee is made from caffeine-rich coffee beans. As a result, excessive caffeine consumption can cause headaches, migraines, and blood pressure fluctuations in some people. Furthermore, excessive caffeine use can cause nausea, anxiety, heart palpitations, restlessness, and sleeplessness.

Caffeine is not found in chicory root. Chicory root fibre is caffeine-free by nature. As a result, it could be the greatest coffee substitute. This aids in limiting your caffeine usage.

Chicory is added to ordinary coffee to reduce the quantity of caffeine. Chicory has more benefits than coffee when used on a regular basis.

Antioxidants

Chicory root contains several antioxidants in addition to vitamins, minerals, and fibre. They may aid in the reduction of oxidative stress and hence the prevention of radical cell harm. Unfortunately, radical cell injury causes a slew of inflammatory, cardiac, and infectious diseases.

Chicory antioxidants contain flavonoids and curcumin, according to research. Furthermore, it may aid with detoxification. Chicory helps to maintain liver function and protects against liver illness because it is a cleansing organ.

Muscle Relaxant

Sesquiterpene lactone and lactucopicrin are antioxidants found in chicory root fibre. They may have a calming impact on the neurological system. Lactucin and lactucopicrin can also have a relaxing effect. As a result, it is used as a relaxant to counteract the stimulating effects of caffeine.

Chicory’s Medicinal Properties

Chicory root fibre contains therapeutic phytochemicals such as inulin, sesquiterpene lactones, and polyphenol. Sterols, saponins, and tannins are also present. As a result, consuming pure chicory infusion may aid as an aperient to ease constipation and a detoxifier to cleanse the blood.

One of the best sources of sesquiterpene lactones is root chicory.

Inulin improves dietary mineral and vitamin absorption (zinc, calcium, and iron). It contains minerals such as iron, manganese, and phosphorus, as well as vitamins such as pyridoxine. Traditional medicine recommends drinking chicory tea to boost bile output and improve digestion.

Helps to prevent kidney stones

Chicory has anti-hyperuricemia properties. It can increase renal urate excretion by preventing urate reabsorption. Urate buildup in the blood can cause kidney stones and gout.

Chicory’s Skin Health

Chicory root is a natural anti-inflammatory. It also possesses characteristics that promote the manufacture of collagen in your skin. Collagen gives the skin suppleness and firmness.

As a result, it rejuvenates and smooths your skin. As a result, chicory is used in a variety of cosmetic items.

Helps to prevent bone disorders

Calcium and magnesium help to maintain bone health. Calcium supports bone formation and helps to keep bones from breaking.

Chicory’s anti-inflammatory capabilities also block different cytokines and free radical scavenging activity. As a result, it helps to avoid inflammatory disorders such as arthritis and osteoporosis.

Anti-Parasitic Characteristics

Chicory root extract possesses anti-parasitic and anti-anthelmintic effects. Chicory root fibre contains sequestrone lactones, which are useful against GI parasites. They are an active element in cattle feed that helps to reduce worm infestation.

Cancer-fighting properties

Chicory has a high concentration of alkaloids, which have anticancer, antitumor, and immunomodulatory activities. Furthermore, antioxidants protect against oxidative stress, which causes a variety of diseases, including cancer.

Chicory root fibre plays an important role in lowering harmful metabolites, which helps to prevent colon cancer. It also lowers the risk of colon cancer in humans by lowering the levels of harmful metabolites such as ammonia.

Chicory Root Fibre Applications

Chicory root has a coffee-like earthy or woody flavour. It does not, however, contain caffeine. It’s the beverage of choice for some people who are attempting to eliminate or minimise their coffee use.

Chicory leaves, like celery, can be eaten in addition to the root, and the roots and leaves can be boiled and added to a variety of cuisines. It can be used as a cooking spice to flavour foods and beverages.

How Can You Incorporate Chicory Root Into Your Diet?

Chicory roots can be dried and processed to make coffee, tea, or a coffee substitute. You may also boil it and use it in salads. You can also eat the leaves and buds like a vegetable. Please use them in wraps and sandwiches as you would any other vegetable.

Tea with Chicory and Cinnamon

1 serving
Time to prepare: 5 minutes
10 kilocalories

Ingredients:

Ground chicory root, 2 teaspoon cinnamon, 1 stick coconut oil, 1 teaspoon water, 1 cup

Instructions:

  • A cup of water should be added to a pan.
  • Bring it up to a boil.
  • Mix in the ground chicory and cinnamon stick.
  • Allow it to simmer for 2 minutes.
  • Allow it to steep for a further minute.
  • Remove the cinnamon stick from the tea and strain it.
  • Blend the brewed tea in a blender.
  • Pour in the coconut oil.
  • Blend for around 15 seconds.
  • Serve immediately.

Coffee with Chicory Root

Calories: 5 kcal Servings: 2

Ingredients:

1 tablespoon roasted and ground chicory root
2 cups of water
1 teaspoon raw organic honey/jaggery

Instructions:

  • In a saucepan, bring water to a boil.
  • Bring it up to a boil.
  • Simmer for another 2 minutes after adding the chicory to the water.
  • Allow more than 1-2 minutes for the chicory root to steep.
  • Strain through a strainer
  • Mix with the raw organic honey/jaggery.
  • Serve immediately.

Chicory Side Effects: Possible Adverse Reactions

Chicory root contains a lot of fibre. It may be necessary to gradually include it into your regimen. When consumed in large quantities, it may cause stomach reflux, bloating, or abdominal pain. Begin with a tiny quantity and work your way up. Depending on how your body reacts, gradually increase the recommended dose.

Here are some of the potential adverse effects of consuming an excessive amount of a high-fibre diet:

  • Pain in the abdomen
  • Flatulence
  • Bloating
  • Diarrhoea
  • Vomiting and nausea

Precautions when using Chicory

Chicory root is commonly used as a fibre supplement and is completely safe to consume. Chicory, on the other hand, may be harmful to some people with certain health conditions and diseases. As a result, before incorporating chicory into your diet, you take the required measures. Here are a few examples.

Irritable Bowel Syndrome (IBS)

Chicory has a lot of nutrients. Nonetheless, excessive use may have negative consequences. Inulin may aggravate symptoms in patients suffering from irritable bowel syndrome (IBS). Inulin contains a difficult-to-digest fibre called fructan. Inulin may cause gastrointestinal discomfort depending on your tolerance.

Maternity

Excessive chicory consumption may be harmful during pregnancy. It has the potential to cause uterine contractions. As a result, bleeding and miscarriage may occur.

Furthermore, pregnant women have reported abdominal pains, gas, constipation, and discomforts after consuming chicory in rare circumstances. Before making any changes to your diet while pregnant, consult with your doctor.

Reactions to Allergens

People who are allergic to pollen may experience an allergic reaction to chicory. It has the potential to produce oral allergy syndrome. It occurs when pollen-like proteins are present in a fruit or vegetable.

These allergens are mostly found in ragweed, chrysanthemums, marigolds, and daisies. If you are allergic, consult your doctor to rule out any dangers or side effects. You may be allergic to chicory if you are allergic to birch pollen.

Gallstones

Chicory has been shown to increase bile synthesis. As a result, patients suffering from gallstones may be harmed. Furthermore, gallstones are caused by hardened bile deposits. As a result, chicory may either induce or intensify the symptoms.

The bulk of fibre consumption is more effective in its natural state than in its processed version. Chicory root fibre is no exception.

Frequently Asked Questions (FAQs)

Q. Is chicory root fibre good for you?

A. It is, in fact, healthful. It contains a lot of inulin, which is a prebiotic fibre. It could aid with weight loss and digestive health. This is due to the fact that it contains antioxidants and other critical elements that are necessary for your body’s overall wellness.

Q. What is the function of chicory fibre?

A. It is a prebiotic. That is, it feeds the beneficial microorganisms in your digestive tract. These beneficial bacteria aid in the reduction of inflammation, the battle against bad bacteria, and the improvement of mineral absorption.

Q. Is chicory beneficial to the kidneys?

A. Chicory is one of the most effective natural anti-hyperuricemia medications. It encourages your body’s excretion of excess urate content.

Q. What are the disadvantages of chicory fibre?

A. Excessive consumption of chicory fibre may cause gas, bloating, abdominal pain, diarrhoea, nausea, vomiting, and abdominal discomforts.

Q. Is chicory fibre beneficial to IBS?

A. Yes, the digestive fibre inulin can help with IBS if taken in moderation and under the supervision of a doctor. Chicory contains inulin, which helps to regulate bowel movements.

Furthermore, by modifying the composition of gut flora, it modifies the consistency and frequency of faeces. As a result, it predominantly aids people with irritable bowel syndrome.

However, excessive ingestion might have negative consequences, such as excess inulin, which can be difficult to digest. Inulin may benefit or cause abdominal discomfort depending on individual tolerance.

A: Does chicory cause high blood pressure?

A. No, it is actually good in hypertension. Chicory contains potassium. Potassium also aids in the regulation of sodium levels in the body. Inulin also prevents the buildup of fat deposits along the arteries, which may help to keep blood pressure stable.

Q. What foods have chicory in them?

A. Chicory is an ingredient in energy and protein bars, protein shakes and smoothies, high-fiber breakfast cereals, and other products.

Q. Does chicory have anti-inflammatory properties?

A. Chicory does have anti-inflammatory effects. Chicory roots contain a lot of fibre and beneficial substances. It improves anti-inflammatory effects by suppressing inflammatory cytokines and increasing free radical scavenging. As a result, it helps to avoid inflammatory disorders such as arthritis and osteoporosis.

Q. Does chicory provide energy?

A. Unlike a stimulant, chicory does not provide you with rapid energy. However, it boosts immunity, intestinal function, and overall health. The good news is that chicory root contains prebiotic inulin and fructan.

As a result, they encourage the growth of beneficial bacteria in the stomach. It also inhibits the growth of potentially hazardous germs.

Q. Is chicory beneficial to the liver?

A. Yes, it is an effective detoxifier. Consuming pure chicory infusion may aid as an aperient to treat constipation and as a detoxifier to cleanse the blood. One of the best sources of sesquiterpene lactones is root chicory.

Traditional medicine recommends drinking chicory tea to boost bile output and improve digestion.

Q. Is chicory beneficial to the skin?

A. Chicory root is, indeed, an anti-inflammatory herb. It also possesses characteristics that promote the manufacture of collagen in your skin. Collagen gives the skin suppleness and firmness. As a result, it rejuvenates and smoothes your skin.

Q. Does chicory help in lowering triglycerides?

A. Yes, the dietary fibres and inulin included in chicory help to decrease the absorption of harmful cholesterol and extra fats from food. As a result, it inhibits fat deposits from accumulating along the arteries. As a result, this can help to avoid arterial or cardiovascular disease as well as lower triglyceride levels.

Q: Does chicory cause high cholesterol?

A. No, they aid in the elimination of cholesterol. Regular consumption of chicory root fibre at recommended dosages may aid in the reduction of elevated cholesterol.

Q. Is chicory a cause of acid reflux?

A. Some people suffer GI issues such as acidity and are allergic to chicory. Chicory root contains a lot of fibre. It may be necessary to gradually include it into your regimen. When consumed in large quantities, it may cause stomach reflux, bloating, or abdominal pain.

Q. Does chicory have an acidic or alkaline pH?

Chicory is less acidic than other plants.

Q. Is chicory high in oxalate?

A. Roasting chicory may increase the amount of oxalate in it.

Q. Can chicory root be added to coffee?

A. Yes, you may combine chicory with coffee. In fact, ready-to-drink coffee blends with chicory are available. It lessens the amount of caffeine in the mixture.

Q. Is chicory beneficial to arthritis?

A. Chicory contains calcium and magnesium, both of which are beneficial to bone health. Calcium supports bone formation and helps to keep bones from breaking. Chicory’s anti-inflammatory capabilities also block different cytokines and free radical scavenging activity. As a result, it helps to avoid inflammatory disorders such as arthritis and osteoporosis.

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