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Fiber

Chicory

Also known as: Cichorium intybus, chicory extract, chicory fiber, inulin source

B
Evidence

Chicory root extract is a natural source of inulin, a prebiotic fiber that may support digestive health and beneficial gut bacteria. Evidence for its efficacy is moderate, with some studies showing improvements in bowel regularity and microbiota composition.

Primary uses

  • Prebiotic fiber supplementation
  • Gut microbiome support
  • Digestive health
  • Bowel regularity
  • Prebiotic support
  • Gut microbiota support

How it works

  • Inulin acts as a prebiotic, selectively promoting growth of beneficial Bifidobacteria and Lactobacillus
  • Increases fecal bulk and stool frequency
  • Modulates gut pH and short-chain fatty acid production
  • Supports intestinal barrier function

Dosage

Typical range
2–15 grams inulin daily (from chicory root extract or whole root)
Timing
With meals or as directed
With food
Can be taken with or without food; with food may reduce GI discomfort
Duration
Ongoing daily use; effects on microbiota typically observed after 2–4 weeks of consistent use
Special populations
Start with lower doses (2–5 g) and titrate up gradually to minimize initial bloating or gas; not recommended for patients with fructose malabsorption or FODMAP sensitivity

Forms

  • Powder· 70/100
  • Extract· 70/100
  • Whole root· 70/100
  • Capsules· 70/100
  • Capsule· 70/100
  • Dried root· 70/100

Safety

Common side effects

  • Bloating
  • Gas
  • Abdominal discomfort
  • Loose stools (dose-dependent)

Contraindications

  • Fructose malabsorption or intolerance
  • IBS-D (irritable bowel syndrome with diarrhea) — may exacerbate symptoms
  • Small intestinal bacterial overgrowth (SIBO) — high FODMAP content
  • Pregnancy and lactation — limited safety data, use with caution

Evidence notes

Chicory root/inulin has good clinical evidence from multiple RCTs demonstrating prebiotic effects and improvements in gut microbiota composition. Well-established mechanism and consistent positive outcomes in digestive health studies.

Grade B: Some human trials support key claims; further confirmation needed.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.