Chicory is a versatile herb with a long history of use in traditional medicine and a growing body of scientific evidence supporting its health benefits. Whether incorporated into the diet as a food ingredient or taken as a supplement, chicory offers a range of potential health advantages.
What is Chicory?
Chicory (Cichorium intybus) is a perennial herbaceous plant that typically grows up to 1.5 meters tall. It features bright blue, lavender, or occasionally white flowers. The leaves resemble those of dandelions, and it has a thick, fleshy taproot.
Native to Europe and Asia, chicory has naturalized in North America and Australia. It thrives in well-drained, fertile soils and is often found along roadsides and in fields.
Primary Compounds in Chicory
Chicory contains several bioactive compounds, including:
Inulin: A type of soluble fiber known for its prebiotic properties.
Chicoric acid: An antioxidant compound with anti-inflammatory effects.
Sesquiterpene lactones: These compounds contribute to chicory's bitterness and have various medicinal properties.
Polyphenols: These have antioxidant and anti-inflammatory properties.
Vitamins and Minerals: Chicory is rich in vitamins A, C, and K, as well as minerals like magnesium, potassium, and calcium.
Traditional Medicine Uses for Chicory
Chicory has been used in various traditional medicine systems worldwide:
European Medicine
Used as a liver tonic, digestive aid, wound healing and mild laxative. The root is often roasted and used as a coffee substitute.
Ayurvedic Medicine
Utilized for its cooling properties, chicory is used to balance the doshas and treat digestive issues and liver disorders.
Traditional Chinese Medicine
Employed to clear heat and dampness, often for treating jaundice and liver disorders.
Native American Medicine
Some tribes used chicory as a wound dressing and to treat skin irritations.
Health Benefits and Clinical Research
Weight Management
Chicory root fiber can help with weight management by promoting feelings of fullness and reducing overall calorie intake. A 2024 review of research from the University of Calgary analyzed 32 studies that included over 3,000 people. They found that supplementing with inulin extracted from chicory significantly reduced body weight, body mass index and waist circumference among the people tested.
Digestive Health
The high inulin content acts as a prebiotic, promoting the growth of beneficial gut bacteria and improving bowel function. This was confirmed by a 1999 study in the Journal of Nutrition.
Liver Health
Chicory extracts have been shown to protect the liver from oxidative stress and enhance liver function. A 2023 review of research analyzed 5 studies with 197 people with non-alcoholic fatty liver disease. They found that chicory supplementation significantly reduced liver enzymes aspartate transaminase and alanine transaminase, increasing their liver health.
Wound Healing
The compounds in chicory have demonstrated significant wound healing properties. A 2012 study from Turkey’s Gazi University studied this effect and found that chicory extract had significant wound healing
Blood Sugar Control
Inulin from chicory has been linked to improved glycemic control and insulin sensitivity in patients with diabetes. A 2018 study from Oxford University found that replacing refined sugar with inulin or oligofructose from chicory significantly reduced their post-meal blood sugar.
Scientific References
Reimer RA, Theis S, Zanzer YC. The effects of chicory inulin-type fructans supplementation on weight management outcomes: systematic review, meta-analysis, and meta-regression of randomized controlled trials. Am J Clin Nutr. 2024 Nov;120(5):1245-1258. doi: 10.1016/j.ajcnut.2024.09.019.
Lightowler H, Thondre S, Holz A, Theis S. Replacement of glycaemic carbohydrates by inulin-type fructans from chicory (oligofructose, inulin) reduces the postprandial blood glucose and insulin response to foods: report of two double-blind, randomized, controlled trials. Eur J Nutr. 2018 Apr;57(3):1259-1268. doi: 10.1007/s00394-017-1409-z.
Jenkins DJ, Kendall CW, Vuksan V. Inulin, oligofructose and intestinal function. J Nutr. 1999 Jul;129(7 Suppl):1431S-3S. doi: 10.1093/jn/129.7.1431S. PMID: 10395613.
Niness KR. Inulin and oligofructose: what are they? J Nutr. 1999 Jul;129(7 Suppl):1402S-6S. doi: 10.1093/jn/129.7.1402S. PMID: 10395607.
Maleki E, Sadeghpour A, Taherifard E, Izadi B, Pasalar M, Akbari M. The effects of chicory supplementation on liver enzymes and lipid profiles in patients with non-alcoholic fatty liver disease: A systematic review and meta-analysis of clinical evidence. Clin Nutr ESPEN. 2023 Jun;55:447-454. doi: 10.1016/j.clnesp.2023.04.025.
Süntar I, Küpeli Akkol E, Keles H, Yesilada E, Sarker SD, Baykal T. 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. J Ethnopharmacol. 2012 Aug 30;143(1):299-309. doi: 10.1016/j.jep.2012.06.036.