Is Chicory Root Good for Diabetics? Blood Sugar & Inulin Explained

The short version: studies on inulin, the main fiber in chicory root, tend to show lower fasting glucose and HbA1c in people with type 2 diabetes. But those studies are small, fairly short, and use purified inulin powder rather than a cup of chicory coffee. So chicory root can be a reasonable thing to add to your diet. It isn’t a treatment.

What chicory root is, and what inulin has to do with it

Chicory (Cichorium intybus) is a perennial plant, and its root is where the interesting part sits. The plant stores energy there as inulin, a water-soluble fiber classed as a fructan [1]. Humans can’t digest it [4]. Measured on a dry-weight basis, chicory root contains 70 to 94 percent inulin [4].

The words “dry-weight” matter. In the same paper, the fresh roots the researchers tested were about 79 percent water [4]. That’s a big reason dried chicory is so much more concentrated than the fresh root you’d pull out of the ground. If you’re curious about the different forms, we list them on our chicory roots page, including dried chicory roots.

How inulin may affect blood sugar

Because we can’t digest it, inulin travels to the large intestine, where bacteria such as bifidobacteria use it as food [4]. As they ferment it, they produce short-chain fatty acids called acetate, propionate and butyrate. Researchers think these compounds may help the body respond better to insulin, although the exact mechanism is still being worked out [1].

So inulin isn’t a sugar-lowering drug. It’s a fiber that changes what your gut bacteria do, and that may have knock-on effects on glucose control. That’s a slower, more indirect route than medicine, and it’s worth keeping in mind when you read the trial results below.

What clinical trials have found

The most useful summary so far is a 2020 meta-analysis in the Journal of Clinical Biochemistry and Nutrition. It pooled nine randomized trials with 661 people who had type 2 diabetes. Most gave about 10 grams of inulin a day, and the trials ran for 6 to 12 weeks [1].

Compared with control groups, inulin was linked to lower fasting plasma glucose, lower HbA1c (a measure of your average blood sugar over the past two to three months) and lower HOMA-IR, which estimates insulin resistance [1]. The pooled effect sizes were −0.55 for fasting glucose, −0.69 for HbA1c and −0.81 for HOMA-IR. These are standardized differences, so they don’t convert straight into mg/dL, but the minus sign means lower than the comparison group [1]. Fasting insulin on its own didn’t change significantly across all nine trials, although trials lasting eight weeks or longer did show a drop [1].

A broader 2019 review in the Journal of Translational Medicine looked at 33 randomized trials of inulin-type fructans in people with prediabetes or type 2 diabetes. It also found lower fasting glucose, HbA1c, fasting insulin and HOMA-IR [3].

Single trials help you picture the size of the change. In one randomized, triple-blind trial of 49 women with type 2 diabetes, fasting glucose fell by 8.47 percent and HbA1c by 10.43 percent in the inulin group compared with a maltodextrin placebo group. Fasting insulin and HOMA-IR didn’t change significantly in that trial [2].

Why you shouldn’t take those numbers at face value

The authors of the 2020 meta-analysis were upfront about the limits. Eight of the nine trials were run in Iran, most volunteers were women, and three of the trials came from the same research group within three years. In eight trials it was unclear whether the people assessing the outcomes were blinded to who got what. The authors say their findings should be read with caution and that larger, better-designed studies are needed [1].

They also point to one mouse study that linked disrupted fermentation of soluble fiber to liver cancer. Nothing like that showed up in the human trials, which reported no serious side effects, but those trials only ran 6 to 12 weeks, so they can’t tell us much about years of daily use [1].

Two other points matter in everyday life. First, the trials covered people with type 2 diabetes, so they say little about type 1. Second, they tested a measured dose of inulin powder. Eating chicory root, drinking chicory coffee or snacking on a fiber bar isn’t the same exposure.

Chicory coffee isn’t the same as chicory fiber

This is the part most articles skip. Roasting changes chicory. A patent filing on roasted chicory describes how the usual steps of drying, roasting, extraction and spray-drying can cut the inulin content sharply, even to zero, because heat and moisture turn inulin into fructose. The same document says conventional soluble roasted chicory contains about 18 to 19 percent inulin, and never more than 20 percent [5]. That’s the applicant’s own description of the industry, not independent lab testing, so treat the figure as a rough guide.

Some quick arithmetic shows why it matters. The trials used around 10 grams of inulin a day [1]. At 18 to 19 percent inulin, you’d need more than 50 grams of roasted soluble chicory powder to get there. That’s a lot of powder for one day. A daily chicory coffee is unlikely to deliver trial-level doses. It can still be a pleasant drink; just don’t count it as your inulin supplement.

Unroasted forms skip that heat step, so they’re more likely to hold on to their inulin. That’s an inference from the patent’s description, not a tested claim about any particular product, so check the lab specification of whatever you buy. We supply unroasted chicory flour, chicory powder and roasted chicory root, and the difference between them is exactly this kind of processing.

How much is too much? Gas and bloating

Inulin’s best-known side effect is gas. In a crossover trial of 26 healthy adults, 5 and 10 gram doses mildly increased symptoms, mostly flatulence and then bloating. Even so, the authors concluded that up to 10 grams a day of native inulin was well tolerated, while shorter-chain oligofructose was tolerated only up to 5 grams [8].

Results vary with the person and the dose. Fourteen grams a day for four weeks caused more flatulence discomfort than the control spread in 64 healthy young women, with no sign the gut adapted over that time [10]. On the other side, a small trial in people who already had gas-related complaints found that 8 grams a day for four weeks was well tolerated [9].

If you want to try it, start with a small amount and build up over a couple of weeks. If you have IBS or a gut that reacts to high-fiber foods, check with your doctor or dietitian first.

Fiber overall matters more than any single type. A diabetes nutrition toolkit from the Texas Department of State Health Services advises 14 grams of fiber per 1,000 calories [7], which works out to about 28 grams on a 2,000-calorie day. A meta-analysis of diabetes diets found that higher-fiber eating patterns were associated with lower after-meal glucose than low-fiber ones [6]. Chicory fiber can sit alongside vegetables, pulses, whole grains and fruit. It shouldn’t push them out.

When to talk to your doctor first

Speak to your doctor or diabetes educator before adding concentrated inulin if you take insulin or tablets that lower blood sugar. Your readings may shift, and your treatment plan may need a second look. The same goes if you have IBS or a gut that tends to react to high-fiber foods.

Common questions

Does chicory root raise blood sugar? In the trials above, inulin supplements were linked to lower fasting glucose, not higher [1][3]. Those trials used purified inulin, though. Sweetened chicory drinks and processed bars can still contain sugar, so read the label.

Can chicory root replace diabetes medicine? No. The studies measured small shifts in blood markers over weeks, and the authors themselves call for more research [1]. Changes to your treatment should come from your doctor.

Is chicory coffee okay if I have diabetes? It depends mostly on what goes into the cup. Roasting leaves less inulin than people assume [5], so enjoy it for the taste and don’t rely on it for fiber. Watch added sugar, syrups and creamers.

How much inulin do the studies use? Most gave about 10 grams a day [1], and 10 grams a day of native inulin was well tolerated in healthy adults in one trial [8].

For food and supplement brands

If you formulate products with chicory, ask your supplier for a spec sheet showing inulin content for the exact form you’re buying, because roasting and extraction change it [5]. Vashila Industries supplies chicory from Gujarat, India as dried chicory cubes, instant chicory powder, chicory extract and more; the full range is on our chicory page. You can request a free sample or contact us. More articles are on our blog.

The bottom line

Chicory root is a good natural source of inulin, and inulin has fairly consistent, if still young, evidence behind it for type 2 diabetes. Treat it as one small tool next to your food choices, movement and the medicine your doctor prescribes. If you try it, go slowly, watch your readings and your gut, and tell your care team.

This article is for general information and isn’t medical advice. Speak with a qualified healthcare professional about your own diabetes care.

References

1. Zhang W, Tang Y, Huang J, Yang Y, Yang Q, Hu H. Efficacy of inulin supplementation in improving insulin control, HbA1c and HOMA-IR in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. J Clin Biochem Nutr. 2020;66(3):176–183. https://pmc.ncbi.nlm.nih.gov/articles/PMC7263925/
2. Effects of high performance inulin supplementation on glycemic control and antioxidant status in women with type 2 diabetes. Diabetes Metab J. 2013;37(2):140–148. https://pubmed.ncbi.nlm.nih.gov/23641355/
3. Wang L, Yang H, Huang H, Zhang C, Zuo HX, Xu P, Niu YM, Wu SS. Inulin-type fructans supplementation improves glycemic control for the prediabetes and type 2 diabetes populations: results from a GRADE-assessed systematic review and dose–response meta-analysis of 33 randomized controlled trials. J Transl Med. 2019. doi:10.1186/s12967-019-02159-0. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6896694/
4. Ahrabi F, Ghassemzadeh HR. The effect of low pressure oven drying of chicory root on quality and extraction time of inulin. Biomechanism and Bioenergy Research. 2022;1(2):61–64. https://doi.org/10.22103/bbr.2022.20514.1028
5. US Patent 7,364,764 B2. Soluble roasted chicory having high inulin content. https://patents.google.com/patent/US7364764
6. Anderson JW, Randles KM, Kendall CWC, Jenkins DJA. Carbohydrate and fiber recommendations for individuals with diabetes: a quantitative assessment and meta-analysis of the evidence. J Am Coll Nutr. 2004;23(1):5–17. https://pubmed.ncbi.nlm.nih.gov/14963049/
7. Texas Department of State Health Services. Nutrition recommendations and interventions for diabetes (toolkit). https://www.dshs.texas.gov/sites/default/files/txdiabetes/toolkit/N_NutritionRecommendations.pdf
8. Bonnema AL, Kolberg LW, Thomas W, Slavin JL. Gastrointestinal tolerance of chicory inulin products. J Am Diet Assoc. 2010;110(6):865–868. https://pubmed.ncbi.nlm.nih.gov/20497775/
9. Effect of chicory-derived inulin on abdominal sensations and bowel motor function. J Clin Gastroenterol. 2017;51(7):619–625. https://pmc.ncbi.nlm.nih.gov/articles/PMC5499961
10. Pedersen A, Sandström B, Van Amelsvoort JMM. The effect of ingestion of inulin on blood lipids and gastrointestinal symptoms in healthy females. Br J Nutr. 1997;78(2):215–222. https://pubmed.ncbi.nlm.nih.gov/9301412/