Healthy Habits: Chicory

Chicory root is a gut-friendly, nutrient-packed food. It is rich in inulin, a type of soluble fiber that supports the growth of beneficial gut bacteria. This prebiotic effect helps keep digestion on track, making it a good option for anyone seeking natural remedies for digestive challenges, especially after all the holiday goodies.

The deep taproot is harvested from the perennial, herbaceous chicory plant, which is in the daisy, or Asteraceae, family and typically bears bright blue flowers. The primary species used for chicory root is Cichorium intybus. It is sometimes called common chicory, wild chicory or blue dandelion.

Chicory root also offers anti-inflammatory properties. The compounds it contains, such as polyphenols, can help reduce inflammation markers in the body, which is crucial in managing chronic conditions such as arthritis and heart disease.

Additionally, it can help keep blood sugar levels steady. Studies show that its natural fiber (inulin) can help lower blood glucose and make the body more responsive to insulin. Thus, it can benefit not only people with diabetes but anyone trying to manage their blood sugar. Including this root in your diet is one simple way to support long-term blood sugar health.

It is recognized for its potential liver-supporting qualities as well. Research indicates that it can protect the liver from damage and enhance its detoxification processes.

Another notable health benefit is its contribution to cardiovascular health. The fiber content in chicory root can help lower cholesterol levels, reducing the risk of heart disease. Maintaining healthy cholesterol is vital for heart health, and adding chicory root to the diet may be one effective strategy.

It is often used as a caffeine substitute. For those looking to reduce caffeine intake while still enjoying a rich, flavorful beverage, chicory root presents a palatable and healthier option without the jittery side effects that can go along with caffeine.

Maybe one of your New Year’s resolutions for 2026 is to quit drinking coffee. Below is a recipe for a coffee substitute that will definitely not be as good as coffee but does satisfy the taste buds with an earthy taste and might just suffice.

Heat 1 cup of filtered water to just below a boil, then add 1 to 2 teaspoons of roasted chicory root powder (start with 1 teaspoon if you prefer a milder flavor and increase to taste). Stir, let it steep for about 5 to 10 minutes, then strain through a fine-mesh strainer, paper coffee filter or French press.

Top off your chicory “coffee” like you usually have your regular morning coffee. You can add milk or a nondairy alternative and a small amount of coconut sugar, local honey or pure maple syrup to round out chicory’s naturally bitter, toasty notes. Or, have it black. Experiment and see how it tastes best to you.

For a creamier latte-style drink, prepare the chicory as above using 2 teaspoons of powder to 1 cup hot filtered water for a stronger base, then warm 1/2 cup milk or milk alternative separately. Froth the milk if you like, then pour the hot chicory brew into a mug and top with the warm milk, tasting and adjusting sweetness as needed.

A pinch of organic ground cinnamon or a drop of organic vanilla extract can soften the bitterness and add aroma, making the drink closer in flavor to a mild, slightly chocolatey coffee substitute.

For extra flavor and some additional health perks, try stirring in 1 teaspoon of organic raw cacao powder, which lends a mocha-like richness as well as copper, magnesium and antioxidants. You can also whisk in about 1/2 teaspoon lion’s mane mushroom powder, which boosts memory and focus.

Other add-in options to consider are ground ginger, a pinch of Celtic sea salt, collagen powder or a little unrefined organic coconut oil or ghee (clarified butter) to create a creamier drink.

Pregnant and nursing moms often look for coffee alternatives that still feel comforting and satisfying. One store-bought coffee substitute that I found at a local health food store and used during those times is called Pero. It is 100% caffeine free. It has a blend of barley, malted barley, chicory and rye, and nothing else! You mix it with hot filtered water and add your cream or sweetener, or just enjoy it black.

You can also sprinkle in some of the add-in suggestions above to turn it into more of a health tonic morning beverage. Please note that some of the add-ins mentioned above may not be for everyone, especially during pregnancy or while nursing. Always do your research and check with your health care provider before trying any new herbs. Even simple black pepper can be contraindicated during pregnancy.

Happy New Year!

Be well, and God bless you.