Chicory Root Powder
Snapshot
Chicory (Cichorium intybus) is a prebiotic fiber from Cichorium intybus root, rich in inulin that feeds beneficial gut bacteria, supports regularity, and may aid calcium absorption and metabolic health.
What It Is
Chicory (Cichorium intybus) is a hardy member of the daisy family whose roots are dried and milled into a slightly sweet, caffeine-free powder. It’s best known as a concentrated source of inulin, a non-digestible prebiotic fiber used to support gut health and as a coffee substitute or functional food ingredient.
Where It Comes From
Cultivated across Europe and North America, chicory roots are harvested, washed, sliced, and dried. They’re then ground into powder or extracted to produce inulin and oligofructose. “Native” chicory inulin refers to minimally processed inulin directly from the root.
Key Nutrients & Compounds
Chicory root is dominated by inulin-type fructans (often 60–70% of dry weight), with shorter-chain oligofructose, small amounts of simple sugars, phenolic acids (e.g., chlorogenic- and caffeic-derivatives), and trace sesquiterpene lactones that contribute mild bitterness.
Health Benefits
Chicory inulin functions as a prebiotic, selectively increasing beneficial Bifidobacteria at intakes of a few grams per day, with dose–response effects seen up to about 10 g/day. In people with low stool frequency, 12 g/day of native chicory inulin has improved bowel regularity. Some trials also report modest support for appetite regulation, body weight, triglycerides, and calcium absorption (notably in adolescents and postmenopausal women). Individual responses vary.
Recommended Dosage
Typical prebiotic ranges are 3–10 g/day of inulin or oligofructose. For bowel regularity, 12 g/day of native chicory inulin has human evidence. Start low (2–3 g/day) and increase gradually over 1–2 weeks to assess tolerance.
How To Use It
Stir the powder into smoothies, yogurt, oats, or coffee/tea (it’s naturally sweet and dissolves best in warm liquids). You can also bake with it to add fiber. For synergy, pair with fermented foods or a probiotic. If sensitive, split the daily amount into 2–3 smaller servings with meals.
Who Should Use It
People wanting extra dietary fiber for microbiome support and regularity, those targeting gentle appetite support or lipid balance, and adolescents/postmenopausal adults focusing on calcium absorption may consider chicory inulin as part of a balanced diet.
Possible Interactions or Cautions
As a fermentable fiber (FODMAP), inulin can cause gas, bloating, or cramping—especially at higher doses or in IBS; titrate slowly. Avoid if you have a known allergy to chicory or other Asteraceae (daisy family) plants. Rare immediate or contact allergies to chicory have been reported. If you’re on restrictive diets or have GI disorders, discuss with a clinician.
Final Thoughts
Chicory root powder is a versatile, well-studied prebiotic fiber. Used consistently at tolerable doses, it can help nudge the gut microbiome toward a more beneficial profile and support regularity—with potential extras for mineral absorption and metabolic markers.
Scientific Studies
Micka A, et al. Effect of chicory inulin on bowel function in adults with constipation: randomized, double-blind, placebo-controlled trial (12 g/day). http://doi.org/10.1080/09637486.2016.1212819
EFSA Panel. “Native chicory inulin” contributes to maintenance of normal defecation by increasing stool frequency (≥12 g/day). http://doi.org/10.2903/j.efsa.2015.3951
Bouhnik Y, et al. Short-chain fructo-oligosaccharides increase fecal bifidobacteria in a dose-dependent manner (2.5–10 g/day). http://www.ncbi.nlm.nih.gov/pubmed/16569219
Bouhnik Y, et al. Four-week 8 g/day scFOS increases bifidobacteria in healthy elderly (tolerability shown). http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2228298/
Parnell JA, Reimer RA. Oligofructose supplementation in overweight/obese adults: weight and appetite hormone changes in RCT. http://www.ncbi.nlm.nih.gov/pubmed/19386741
Abrams SA, et al. Inulin-type fructans enhance calcium absorption and bone mineralization in adolescents (8 g/day). http://www.ncbi.nlm.nih.gov/pubmed/16087995
Holloway L, et al. Oligofructose-enriched inulin increases calcium and magnesium absorption in postmenopausal women. http://www.ncbi.nlm.nih.gov/pubmed/17298707
Azpiroz F, et al. Chicory-derived inulin: tolerance and abdominal sensations in subjects with GI complaints. http://www.ncbi.nlm.nih.gov/pubmed/27680592
Nwafor IC, et al. Review: chicory root composition—high in inulin by dry weight. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745685/
Allergy note (case reports, Asteraceae sesquiterpene lactones): Herman A, Baeck M. Airborne contact dermatitis with type I/IV sensitivity to chicory. http://www.ncbi.nlm.nih.gov/pubmed/29063696