Chicory (Cichorium intybus) is a perennial plant with bright blue flowers. Native to the Old World, it has since spread to the Americas and Australia. As a child, I frequently saw it growing, unaware of its potential. Known for its bold use as a coffee substitute, this plant holds more than just a unique taste; it boasts a wide array of health benefits [1], from antimicrobial and anti-inflammatory properties to the wonders of inulin, a fiber found in chicory root.
Chicory as a Coffee Substitute
Chicory root coffee might just be the beverage you didn’t know you were missing. With its rich, slightly woody, and nutty flavor profile, it offers a caffeine-free alternative to traditional coffee, making it perfect for those looking to reduce their caffeine intake without sacrificing the ritual of enjoying a warm, aromatic cup. Or maybe for those who strive to be self-sufficient and want to grow their own drink without relying on external sources. The roots of the chicory plant are harvested, roasted, ground, and brewed to create a drink that mirrors coffee in both taste and appearance, providing a comforting and satisfying experience.
Beyond Taste: The Health Benefits of Chicory
Antimicrobial and Anti-inflammatory Properties
Chicory’s health benefits extend far beyond its use as a morning beverage. Studies have shown that chicory exhibits antimicrobial and anti-inflammatory properties, making it a valuable ally in fighting inflammation and bacterial infections [2]. These benefits are attributed to the presence of bioactive compounds in chicory, including polyphenols and sesquiterpene lactones, which work together to bolster the body’s defense mechanisms.
Inulin: A Powerful Prebiotic
Perhaps one of the most celebrated components of chicory root is inulin. This soluble fiber acts as a prebiotic, feeding the beneficial bacteria in the gut and promoting a healthy microbiome. Inulin’s role in gut health is crucial, as a balanced gut flora is linked to improved digestion, enhanced immune function, and a reduced risk of many chronic diseases.
Supporting Blood Sugar and Weight Management
Inulin from chicory root may also play a pivotal role in managing blood sugar levels and aiding weight loss [3], [4], [5]. By slowing digestion and promoting fullness, it helps control appetite and reduce overall calorie intake. Moreover, the fiber’s ability to improve glycemic control makes it an excellent dietary addition for those managing diabetes or pre-diabetes.
Alleviating Constipation
The benefits of chicory root fiber extend to those suffering from constipation [6]. Inulin’s ability to absorb water and increase stool bulk can help promote regular bowel movements, offering relief to individuals experiencing digestive discomfort.
Vitamins and Minerals
Besides inulin, chicory is packed with essential vitamins and minerals. It contains vitamin C, vitamin K, vitamin E, folate, beta-carotene, as well as potassium, phosphorus, sodium, calcium, and magnesium. Calcium and vitamin K are essential for maintaining strong and healthy bones. In addition, some studies suggest that chicory may have liver-protecting properties, but more research is needed to confirm these benefits.
Growing Chicory
Chicory can be easily grown in your own garden and it’s a good soil builder. Its deep taproot can break up compacted soil and draw nutrients from deeper layers to enrich the topsoil. On top of that, chicory’s roots also aerate the soil, which helps with drainage and crop root development.
To grow chicory and many other useful plants I recommend an excellent Medicinal Garden Kit by Nicole Apelian, Ph.D.
The kit contains among other things high-quality non-GMO chicory seeds, as well as recipes for:
- Chicory Salve for Pain Relief
- Chicory Coffee for Better Digestion
- A Decoction for Adrenal Fatigue,
- Chicory Infusion for Sinuses,
- Anti-Fungal Poultice,
- Liver Protection Tincture
Other seeds included in the kit:
- Yarrow
- California Poppy
- Marshmallow
- Chamomile
- Evening Primrose
- Lavender
- Echinacea
- Calendula
- Feverfew
Incorporating Chicory into Your Diet
Incorporating chicory into your diet is simple and versatile. Beyond chicory root coffee, inulin-rich chicory root fiber can be found in supplement form or as a powder that can be added to smoothies, oatmeal, and baked goods for an extra fiber boost.
A Note of Caution
While chicory is generally considered safe for most people, it’s important to start with small amounts to assess tolerance, especially for those with a sensitive digestive system. As with any dietary change, consulting with a healthcare provider is advisable, particularly for individuals with existing health conditions or concerns.
References
- Céline L. Pouille el al. Chicory: Understanding the Effects and Effectors of This Functional Food. Nutrients, February 2022, https://doi.org/10.3390/nu14050957
- Ipek Süntar et al. Comparative evaluation of traditional prescriptions from Cichorium intybus L. for wound healing: stepwise isolation of an active component by in vivo bioassay and its mode of activity. Journal of Ethnopharmacology, August 2012, https://doi.org/10.1016/j.jep.2012.06.036
- Bahram Pourghassem Gargari et al. Effects of High Performance Inulin Supplementation on Glycemic Control and Antioxidant Status in Women with Type 2 Diabetes. Diabetes & Metabolism Journal, August 2013, https://doi.org/10.4093/dmj.2013.37.2.140
- Nicola D Guess et al. A Randomised Crossover Trial: The Effect of Inulin on Glucose Homeostasis in Subtypes of Prediabetes. Nutrition and Metabolism, January 2016, https://doi.org/10.1159/000441626
- Jill A Parnell, Raylene A Reimer, Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. The American Journal of Clinical Nutrition, June 2009, https://doi.org/10.3945/ajcn.2009.27465
- Antje Micka el al. Effect of consumption of chicory inulin on bowel function in healthy subjects with constipation: a randomized, double-blind, placebo-controlled trial. International Journal of Food Sciences and Nutrition, August 2016, https://doi.org/10.1080/09637486.2016.1212819
