Low Carb Chicory Root Fibre and Its Benefits
Have you seen chicory root fibre in protein bars and cereals but unsure what it is? We’re here to help. Chicory root is a low-carb, fibre-rich food with high levels of inulin, which is a form of soluble fibre. It’s great for digestive health and has proven to have anti-inflammatory properties.
Commonly used as a coffee substitute, chicory root has a bold, sweet but slightly bitter taste, without caffeine. It can also be used as a low carb sweetener for your baking delights. Let’s take a closer look at the benefits of this low carb, keto-friendly food – chicory root fibre!
What is Chicory Root Fibre?
Chicory (Cichorium Intybus) is a leafy plant of the dandelion family, harvested for its root and leaves. The leaves are often used for salads whilst the ground chicory root is used in baking or as a coffee alternative. Surprised? Well, this is because chicory root actually has a similar flavour to coffee, but without caffeine. In fact, chicory root coffee has been popularised in France since the 19th century.
Why is Chicory Root Fibre a fibre-rich food?
Chicory root appears to be a bit wood-like, and with vast health benefits, it’s no surprise that this ingredient is often added into protein bars and cereals. Looking at its nutritional profile, chicory root is low carb and low calories. It’s also well-known as a fibre rich food due to its high inulin content (not to be confused with insulin). A 100g serving of fresh chicory roots contains about 68g of inulin!
Inulin is a natural soluble dietary fibre, which means it dissolves in water (i.e. in your stomach) and slows down your digestive process. In other words, it helps food easily pass through your digestive tracts. It promotes good gut health and keeps you feeling fuller for longer. This makes it beneficial for those seeking weight loss or looking to reduce sugar cravings and chicory root inulin has also been found to balance blood sugar levels and lower cholesterol.
What are the benefits of Chicory Root Fibre?
Aids Digestive Health and Regular Bowel Movements
As mentioned previously, chicory root is a rich source of soluble fibre, particularly inulin. It aids in a smoother digestive process and helps promote the growth of beneficial probiotics. Probiotics are the living organisms in the intestine which enhance digestive health.
High dietary fibre also helps maintain regularity of bowel movements and reduce constipation. A study showed that those who consumed chicory root had an increase in stool frequency and softness. Another study also indicated that “daily supplementation with 15g inulin improves constipation and quality of life in an elderly population with constipation”.
The human body’s natural immune response to inflammation helps us recover from infections or tissue damage. However, chronic inflammation is the catalyst of most diseases such as heart disease and diabetes.
Chicory contains plant polyphenols, which are natural compounds that protect the body’s tissues and have anti-inflammatory properties. A study found that consuming chicory root coffee for a week led to improvements in red blood cell deformability, which is the body’s ability to respond to inflammation.
Reduce Stress By Lowering Caffeine Intake
Caffeine is one of the key ingredients found in coffee, and why it’s such a popular beverage of choice. But caffeine isn’t always good for you. Lowering caffeine intake can reduce stress by lowering levels of epinephrine (also called adrenaline) and cortisol, which are hormones released during stressful situations.
So why not try chicory coffee? Chicory root has been a popular coffee substitute in France since the 19th century. Today it’s used around the world including Belgium and USA. Roasted and ground chicory root resembles coffee beans with a similarly sweet and slightly nutty flavour. It’s a great caffeine-free way to enjoy the coffee taste without the jitters.
How can I include Chicory Root Fibre in my diet?
Chicory root fibre is often dried then grounded to produce a similar coffee-like powder. It has a rich, slightly bitter flavour, which makes it a popular caffeine-free coffee substitute. Enjoy the chicory coffee taste and aroma without the unwanted side effects! To start off, you can mix in a small amount of regular coffee to enjoy a lower-caffeine beverage.
Not a coffee lover? Don’t worry, chicory root is a common fat replacement for many sweet treats as it adds a smooth, creamy texture. Here are some other ways you can include chicory root in your diet:
- Adding it to yoghurts or smoothies
- Including it in your baking creations such as cake and sweet pies
- Add to your homemade granola bar mix
You can conveniently purchase ground chicory root from the supermarket or health food stores.
What products do we use Chicory Root Fibre in?
As a low carb food, chicory root fibre is a rich source of inulin, vitamin and minerals and it’s low in calories. Fantastic, right! With a great nutritional profile, we love incorporating this in our products too.
If you have any questions regarding any of these products, simply contact us via our online form, call us on 02 9558 3300, or email email@example.com.
Is Chicory Root Fibre suitable for a Keto diet?
Yes! The carbohydrate in chicory root primarily comes from its inulin (soluble fibre) content. When following a keto diet, carbs in the form of soluble fibre does not count towards net carbs. Net carbohydrates are carbs that are absorbed by your body and exclude fibre. Thus, chicory root fibre is keto-friendly and great for a low carb diet.
Chicory root fibre also has a glycemic index of 0 which means it will not cause a rapid rise in blood sugar, making it suitable for diabetics.
Want to find more Low Carb ingredients?
We’ve dedicated a whole series to the best low carb ingredients for your daily diet – check them out below!
Stevia is a natural sugar substitute with zero calories, but 200 times sweeter than sugar. A little goes a long way with this! Stevia is commonly used to manage diabetes and obesity, with studies indicating that stevia lowers blood sugar and insulin levels compared to regular sugar.
Did you know that Faba protein is a plant-based protein powder made from fava beans, also known as broad beans? It has become a common alternative to whey protein and is packed with essential nutrients such as vitamin K and magnesium. Faba protein is associated with many health benefits such as the reduced risk of heart disease and good bone health.
- Jo struggled with obesity as a teenager. She decided that she needed to take control of her health, and embarked on a 3.5-year journey to lose 56kg’s and get healthy, This involved a combination of cutting out a lot of unhealthy foods, reducing carbs and exercising. Educating herself on the value of nutrient-rich foods was a key factor. Throughout this, Jo became passionate about helping as many people feel as good as they can, so they could enjoy life with those that they love. Joanne started with the business in Customer Service, and due to her passion for Low Carb as well as experience as a Weight Loss Coach – quickly progressed and was promoted to Community Manager.