What is chicory, and what substances does it contain?
Chicory (Cichorium intybus) is a perennial plant in the Asteraceae family. The root is commonly used in cooking. It is roasted, ground, and brewed like coffee. The drink is similar in taste but caffeine-free. Fresh chicory leaves are added to salads, reminiscent of arugula.
Chicory root contains:
- Inulin is a complex carbohydrate that is not digested in the small intestine but is actively fermented in the large intestine, serving as food for beneficial microflora. Inulin promotes the growth of bifidobacteria and lactobacilli, supports intestinal barrier function, and reduces inflammation. When chicory is roasted, inulin is converted into hydroxymethylfurfural, a substance with a coffee-like aroma.
- Phenolic compounds: chicory, chlorogenic, and caffeic acids. These substances have a pronounced antioxidant effect , protecting cells from oxidative stress and reducing tissue inflammation.
- Flavonoids and coumarins: esculin, scopoletin, umbelliferone. They have capillary-strengthening, anti-inflammatory, and hepatoprotective effects.
- Sesquiterpene lactones: lactucin, lactucopicrin – bitter substances that can have a calming, analgesic and anti-inflammatory effect.
- Minerals: potassium, calcium, magnesium, iron, manganese – participate in the regulation of the cardiovascular, skeletal and nervous systems.
- Vitamins: A, C, B group, K – necessary for metabolism, immune protection and healthy skin and blood vessels.
Chicory drink is low in calories it contains about 20 kcal per 100g and has beneficial properties:
- choleretic – reduces the risk of constipation;
- vasodilator – reduces blood pressure;
- mild diuretic effect.
How does chicory affect the body?
Prebiotic effect. Inulin serves as a food source for beneficial bifidobacteria and lactobacilli. Consuming this substance helps restore and maintain a healthy balance of intestinal microflora. Clinical studies have shown that taking 8–10 g of inulin per day increases bifidobacteria numbers, improves stool frequency, and reduces gas and abdominal discomfort, especially in people with irritable bowel syndrome.
Lowering sugar levels. Inulin slows glucose absorption in the small intestine and improves cellular sensitivity to insulin. Taking 10 g of inulin daily for two months in patients with type 2 diabetes reduced fasting glucose, glycated hemoglobin, and blood pressure. Furthermore, chicory phenolic acids, such as chlorogenic acid, can inhibit the activity of enzymes involved in carbohydrate digestion.
Weight management. Inulin reduces levels of the hunger hormone ghrelin, promotes satiety, and helps reduce calorie intake by replacing fat and sugar in foods. Consuming 21 g of inulin daily for 12 weeks can lead to weight loss and improved lipid profiles, especially in overweight individuals.
Benefits for bones. Prebiotics from chicory improve the absorption of calcium and magnesium in the colon. In one study in postmenopausal women, inulin consumption increased mineral absorption and contributed to increased bone density in the lumbar spine. The most pronounced effects were observed in women with low baseline mineral metabolism.
Anti-inflammatory and antioxidant effects. Inulin and phenolic compounds in chicory activate the synthesis of short-chain fatty acids (SCFAs), which regulate the immune response, reduce inflammatory cytokine levels, and protect cells from oxidative damage. These properties are important for chronic metabolic inflammation, which is characteristic of obesity and diabetes.
Choleretic and appetite-enhancing effects. Lactones contained in chicory root stimulate the production of bile and gastric juice, improving digestion and appetite.
Who needs to drink chicory and why?
Chicory can be useful in a variety of situations, both as part of a healthy diet and in the presence of certain diseases or conditions:
- For people with metabolic syndrome and type 2 diabetes, chicory can be an additional tool in glycemic control thanks to its ability to lower glucose and glycated hemoglobin levels, thanks to its inulin and phenolic compounds. It can also lower blood pressure.
- For patients with chronic constipation, inulin, as a gentle natural laxative, improves intestinal motility, increases stool bulk, and promotes regular bowel movements. It is beneficial for people over 65 and for those who are not suitable for certain laxatives.
- For overweight or obese individuals, chicory helps reduce hunger, reduce caloric intake, and improve lipid profiles. It can be used as part of weight management programs, especially in patients with carbohydrate metabolism disorders.
- For postmenopausal women, the risk of osteoporosis increases during this period. Inulin promotes calcium and magnesium absorption, supporting bone density, and also has a positive effect on metabolism.
- For those limiting caffeine, chicory tea tastes like coffee but does not contain stimulants. It is suitable for those with hypertension, insomnia, anxiety, or during pregnancy, when caffeine intake is limited.
- For patients with dyspepsia, bloating, and abdominal heaviness, chicory stimulates the secretion of bile and digestive juices, improving the digestion of fats and reducing the symptoms of functional gastrointestinal disorders.
- For those who want to improve their microbiota, chicory stimulates the growth of bifidobacteria and helps normalize intestinal microflora, which is especially important after antibiotic therapy or with irritable bowel syndrome.
Chicory is a functional food with pronounced prebiotic, metabolic, and anti-inflammatory properties. It can support gastrointestinal health, help manage blood sugar and weight, and improve digestion. However, to achieve its benefits, it’s important to eat it in moderation and consider your individual needs.
Side effects and contraindications
Chicory is considered safe for most people, but may cause adverse reactions:
- Bloating, flatulence, loose stools – more often when the dosage exceeds 10 g of insulin per day or in people with a sensitive gastrointestinal tract.
- Allergic reactions – especially in people with allergies to ragweed, chamomile and other plants from the Asteraceae family.
- Heartburn, abdominal pain, and nausea are possible when consuming concentrated extracts or large volumes of the drink.
Chicory should not be drunk in some cases:
- Pregnancy and lactation – chicory may have an abortive effect, especially in high doses.
- Gallstone disease – the stimulating effect on bile production can cause movement of stones and exacerbation.
- Individual intolerance.
It is also not recommended to drink chicory:
- If you are prone to hypotension, it may lower blood pressure and cause general weakness.
- In case of varicose veins and hemorrhoids, it can dilate blood vessels.
- For allergies to plants of the Asteraceae family – chamomile, ragweed, chrysanthemums, asters.
How much chicory can you consume per day?
A dose of natural inulin of up to 10 g per day is considered safe. Taking larger doses may cause side effects.
Typically, 2-3 cups per day, 1-2 teaspoons of instant tea per 200-250 ml, is a safe dose. It’s best to drink chicory in the morning; you can enjoy it with milk, honey, cinnamon, or ginger.
Drinking more than four cups a day may cause bloating and diarrhea due to the strong choleretic effect and excess insulin, general weakness and dizziness due to hypotension, and itchy skin due to possible cross-allergy.