Can chicory root be a healthier alternative to coffee?

What is chicory root?

Coffee is one of those drinks that some people simply can’t do without in the morning. And even after you’ve had your first cup, the temptation to reach for another can easily override your better judgement - especially when you know that extra hit of caffeine is likely to leave you feeling jittery.

Whether you’re looking to give up coffee altogether or want the ritual and psychological hit of another cup without the caffeine, there are plenty of alternatives to try - and chicory root is one of them.

Chicory root grows beneath the chicory plant and is dried, roasted, and ground into a fine powder. It can then be brewed into a rich, earthy drink that looks remarkably similar to coffee.

What are the health benefits of chicory root?

One of the biggest perks of drinking chicory root instead of coffee is that it’s naturally caffeine-free. If you’re trying to stop drinking coffee or cut back on your caffeine intake but are finding it difficult, switching to a drink such as chicory root could help you gradually wean yourself off it.

Dr Reuben Chen, MD, a board-certified physician and Chief Medical Officer at Sunrider International in California, says that, aside from being caffeine-free, chicory root is also rich in a range of beneficial compounds.

These include:

• Fibre - a complex plant-based carbohydrate that’s good for your gut health and overall wellbeing.

• Inulin - a type of prebiotic fibre that helps support healthy gut bacteria.

• Chlorogenic acids - natural antioxidants that help protect your cells from oxidative stress.

“The biggest nutritional difference is that chicory supplies substantial soluble fibre that supports gut bacteria, whereas coffee offers virtually none,” explains Chen. “From a wellness standpoint, coffee is more strongly linked to alertness, metabolic benefits, and certain disease-risk reductions - while chicory leans towards digestive regularity and microbiome support.

“Overall, they serve complementary rather than interchangeable roles depending on whether someone prioritises stimulation or gut health.”

Dr Reuben Chen

Chicory root vs coffee - what are the pros and cons?

As with any lifestyle adjustment, it’s worth weighing up the costs and benefits before putting anything into practice. While giving up coffee altogether - or simply cutting back on how much you drink - might seem like a no-brainer, it’s always best to consider the bigger picture before making the change.

The benefits of choosing chicory root

Chen says there are plenty of benefits to drinking chicory root instead of coffee, largely because it contains no caffeine.

“Drinking chicory root removes the stimulant that commonly triggers jitters, heightened anxiety, racing heart, or disrupted sleep in sensitive people,” he notes. “Its lower acidity compared with coffee can also ease reflux or stomach irritation for some people.

“The added prebiotic fibre may further support calmer digestion once your tolerance builds. Overall, chicory root allows you to keep a warm, coffee-like ritual, without the stimulating side effects that caffeine often produces.”

Chicory also brings something different to the table nutritionally. It contains its own plant compounds and is particularly high in prebiotic inulin. Its fibre may also help you feel fuller and influence how your body responds to blood sugar.

The downsides of choosing chicory root

The main trade-offs you should consider when replacing coffee with chicory root primarily boil down to those physical sensations that can perk you up in the morning.

As Chen describes, chicory root gives you none of that stimulant effect - such as a quick lift in energy, alertness, and mental focus. If you’re used to getting your caffeine fix from coffee, you may notice a dip in energy or concentration at first as your body adjusts.

Coffee also has some nutritional benefits that chicory doesn’t match in quite the same way. Chen explains that coffee has a well-researched mix of polyphenol antioxidants, which have been linked to benefits for metabolic and heart health. Its caffeine can also help with alertness and physical performance, while some of its antioxidant compounds have been associated with a lower risk of conditions. These include type 2 diabetes, Parkinson’s disease, and certain liver issues.

The two drinks also affect your body differently. Coffee has mild metabolic and diuretic effects, while chicory’s fibre has a greater influence on feelings of fullness, digestion, and blood sugar response.

“In short, the shift favours digestive and microbiome support at the expense of immediate cognitive and energetic effects,” says Chen.

Who should avoid chicory root?

Although chicory root is generally safe for most people, certain groups should exercise more caution before making it part of their daily routine.

Chen says chicory root could be a good option if you:

• Have a sensitivity to caffeine.

• Want to improve gut regularity.

• Need to increase your intake of prebiotic fibre.

• Are looking to reduce the acidic or stimulant effects of coffee.

Chen warns, however, that chicory root may not be suitable for everyone. If you have irritable bowel syndrome (IBS) or are sensitive to fermentable carbohydrates (FODMAPs), you may want to think twice before drinking it regularly.

“The inulin can cause gas, bloating, or cramping,” he explains. “People with gallstones should also exercise caution, as chicory may stimulate bile production. Those with ragweed or related plant allergies may be at risk of an allergic reaction, too.

“Pregnant or breastfeeding women are generally advised to avoid large amounts due to possible safety concerns.”