When it comes to what we eat, fiber is rarely consumed in our diets. This is a problem because it can help protect us against a number of ailments, including heart disease and certain cancers, not to mention keeping us satiated for longer.
This is why many of us try to add more fiber to our meals, which sparks a great interest in fiber-rich chicory root . One of the most popular products with this food is chicory coffee.
Chicory is a purple-flowered perennial that is a member of the dandelion family with edible leaves and roots, the latter being the most commonly used for culinary purposes, including roasting and grinding for brewing.
Chicory root benefits
Nutritionally, the root is best known for being loaded with a special group of fibers known as fructans. In particular, chicory contains exceptionally high levels of a fructan called inulin, a soluble, indigestible fiber. One of the benefits of inulin is that it is considered a prebiotic, which means that it can promote the growth of beneficial bacteria (called probiotics) in the gut. This is important, as better gut health is linked to everything from improved immunity, brain function, digestive health, and even body composition.
Another benefit of introducing more inulin into your diet is the potential it has to lower harmful levels of LDL cholesterol , making it indicator-friendly. A study in the journal Gut suggests that a change in the composition of the bacteria in our intestines brought on by inulin consumption may help make stools softer for those who suffer from bowel movement problems.
Some data suggests that inulin supplementation may also help improve blood sugar control . However, this is more likely to occur in people with existing conditions for blood sugar control, including type 2 diabetes. Therefore, a diet that is generally high in fiber, abundant in plant foods such as vegetables, fruits, Legumes, whole grains, nuts, and seeds will likely offer the same microbiological benefits as chicory root fiber. Other natural sources of inulin include artichokes, asparagus, onions, garlic, and leeks.
Like other edible roots, chicory contains a variety of essential micronutrients including potassium, vitamin C, vitamin B6, and manganese (a nutrient involved in metabolism, immunity, and bone building). But you are unlikely to eat enough chicory on any given day to get significant amounts of these nutrients.
Regarding bone-beneficial calcium , research shows that fiber from the root (about 8 grams per day) improves absorption rates. Fiber makes the colon more acidic, increasing the surface area that can absorb nutrients such as calcium.
How to drink chicory coffee?
Yes, you can cook and eat whole chicory root like you would other root vegetables, but its availability is quite limited and it is not something that most people roast like carrots and beets. Instead, chicory is typically consumed in beverage form or as chicory root fiber added to packaged foods.
Chicory coffee is made from chicory roots that have been dried, roasted and ground , so it is ready to brew. Brands of "coffee" and herbal teas, such as Teeccino, which are mixed with ground chicory root instead of ground coffee beans, can be a rich-tasting alternative to coffee for those looking to abstain from caffeine. Other ingredients in these beers can include carob and barley.
Another option is to use brands that mix chicory with a small amount of coffee to reduce the amount of caffeine you consume if that is your goal. Just be aware that chicory coffee generally doesn't contain a lot of inulin fiber, as the grounds leach out of the finished drink. To get the full prebiotic benefit, you will need to consume the root itself or the fiber isolated. And since these drinks contain little or no caffeine, don't expect a steaming chicory coffee drink to supercharge your workouts.
Standalone chicory powder, with its woody and slightly nutty flavor, can be added to soups, sauces, homemade energy bars, chocolate puddings, smoothies, and hot beverages, such as coffee, tea, and hot chocolate , to increase fiber. The powder is more soluble in water than coffee, which means that you should use much less when you prepare it directly as an alternative to coffee.
Chicory coffee recipe
- Start with 1/2 teaspoon of chicory for every cup of hot water and adjust to taste.
- To make a chicory coffee mix, use about 2/3 coffee grounds and 1/3 chicory.
When to reduce chicory consumption?
As a soluble fiber, inulin swells in the stomach when consumed. Although this can help control hunger and in turn can aid in weight loss efforts, it can also lead to stomach problems , including abdominal pain, bloating, and gas in people not used to eating inulin or lots of fiber. .
Consuming smaller amounts ( no more than 5 grams a day ) and gradually increasing from there is the best way to build tolerance and wreak digestive havoc. That could mean eating only half of an energy bar that contains high amounts of chicory fiber. Some people just seem to be more sensitive to inulin than others and may need to cut back. Always make sure to drink plenty of water when consuming chicory fiber, or more fiber in general, to help with digestion.
An obvious time when you don't want to go overboard with fiber from foods like chicory is before you go to work out . Grab an energy bar with 10 grams of inulin added just before you break a sweat, and you could have the worst of your workouts.
People allergic to ragweed or pollen should consider avoiding chicory, as it belongs to the same plant family. And people with irritable bowel syndrome (IBS) may be more likely to experience gastrointestinal side effects from eating plenty of chicory root fiber at one time.
