Protein may have been in the spotlight last year, but by 2026 fiber will be the nutritional darling of the wellness world.
At the heart of the gut health craze is a little-known ingredient that has quietly become a staple in almost every corner of the snack aisle.
From prebiotic sodas like Olipop to low-carb candy favorites like SmartSweets and zero-calorie syrups like POCA, chicory root has become a go-to for brands to give familiar favorites a high-fiber upgrade.
“It checks a lot of health boxes,” Amy Shapiro, a registered dietitian and nutritionist, told the Post.
“It’s a functional ingredient that improves nutritional labeling without changing taste, which is why it’s used everywhere from protein bars to keto snacks.”
To learn more, The Post asked Shapiro and two other experts to break down everything you need to know about chicory root fiber, including how to stay on trend and avoid gas.
What is chicory root fiber?
“Chicory root fiber is a type of functional fiber extracted from the chicory plant,” says Shapiro, founder of Real Nutrition in New York City.
Native to Europe and Asia, this plant has bright blue flowers and is a member of the dandelion family.
Although used for centuries in cooking and traditional medicine, today they are often removed and repurposed as food additives and supplements.
The core of the chicory root is primarily composed of inulin, a plant-based prebiotic fiber that accounts for approximately 68% of its dry weight.
“What makes it different is that it’s highly fermentable and doesn’t get digested in the small intestine,” Shapiro says. “Instead, it travels to the colon, where it feeds beneficial gut bacteria.”
How is chicory root fiber used in food?
“Chicory root fiber is often added to packaged foods to increase fiber content or in place of sugar or fat,” says Shapiro.
POCA is a plant-based, cane-sugar-free sweetener designed to be mixed into coffee, matcha, and other beverages. The developers said they were specifically looking for “naturally occurring” fiber sources when developing the product.
“Chicory root fiber is bland and imparts a subtle sweetness,” said Maja Toft, food scientist and owner of Toft Food Consulting, on behalf of the brand.
“Additionally, chicory root fibers have a low viscosity, so the syrup mixes well with drinks.”
What are the health benefits?
“Chicory root fiber is popular because it has so many health benefits,” said registered dietitian Maya Ferrer.
“This is a non-digestible carbohydrate that passes through the digestive tract largely intact,” she explained.
“Fermented further down in the colon, it serves as food for the good bugs that live in your intestines.”
One of its major byproducts is butyrate, a short-chain fatty acid that serves as the primary energy source for colon cells. It also plays a role in supporting the lining of the intestines and is associated with anti-inflammatory effects and immune function.
Inulin, found in chicory root fiber, passes through the body undigested while nourishing intestinal bacteria, supporting regular digestion, promoting more consistent bowel movements, and even helping to relieve constipation.
That’s not the only benefit.
“Fiber generally helps balance blood sugar levels by slowing the rate at which sugar is absorbed into the bloodstream,” says Ferrer, founder of Maya Ferrer Nutrition, a Brooklyn-based virtual nutrition clinic.
“This reduces the rise in blood sugar levels and ultimately increases blood sugar levels.”
It also helps support a healthy weight.
“For weight management, it may help regulate appetite by increasing satiety hormones and reducing overall calorie intake,” Shapiro said. “However, these results are modest and more pronounced in supplement form than in small amounts added to snack bars or cereal.”
Are there any downsides to chicory root fiber?
Chicory root is generally considered safe, but like any fiber, it can come with some unpleasant side effects, especially if you suddenly start eating large amounts.
“I hear this story a lot,” Shapiro said.
“Chicory root fiber ferments rapidly in the colon, causing intestinal bacteria to produce gas as a byproduct, which can cause bloating, cramping, and discomfort, especially in sensitive individuals.”
The key, experts say, is to go slow and steady.
“I recommend that my patients start slow and increase fiber in a moderate way, such as adding 5 grams per day while increasing total hydration,” says Ferrer, author of Eating from Our Roots: 80+ Healthy Home-Cooked Populars from Cultures Around the World.
For some people, it may be better to be more cautious. People with irritable bowel syndrome or sensitivities to FODMAPs (fermented carbohydrates that are difficult to digest in the small intestine) may experience more pronounced symptoms, Shapiro said.
Should I add more fiber to my diet?
The short answer is, it probably is.
“The truth is that most Americans are not meeting their dietary fiber goals and needs,” Shapiro says.
The recommended daily intake is 25 grams for women and 38 grams for men, but most people fall far short, often consuming only 10 to 15 grams per day.
“Low fiber intake is associated with constipation, poor gut health, increased risk of heart disease and type 2 diabetes, poor blood sugar control, and decreased satiety, which can lead to weight gain,” Shapiro warned.
“Chicory root fiber increases fiber intake and supports gut health, but we recommend using it as a supplement to a whole-food, fiber-rich diet rather than as a replacement.”
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