Chicory Root / Chicory Root Fiber

Questionable Keto Ingredient

What is Chicory Root?

Chicory root comes from a plant with bright blue flowers that belongs to the dandelion family. Employed for centuries in cooking and traditional medicine, it’s commonly used to make a coffee alternative, as it has a similar taste and color. Its taste is kind of woody and thanks to the amount of dietary fiber it contains, it’s not broken down in the small intestine. Instead, it travels to your large intestine and colon.

Keto Status?



Chicory Root is highly debated in the keto community. It’s processed, so not a whole food, but it is nutritious. It’s a root vegetable and has 9.6 net carbs per serving, but the fiber in it has 0 net carbs. It has many health benefits including:

  • Reduces inflammation.
  • Aids in bowel movements.
  • Supports weight loss
  • Improves blood sugar control

It also has been linked to several potential side effects – see below.

Possible Side Effects From Ingesting Chicory Root?

Possible digestive issues – may cause insulin and blood glucose spikes. If sensitive to birch pollen or ragweed, can cause itchy, tingling mouth, pain and swelling. Pregnant women are advised to avoid chicory root as it has potentially been linked with miscarriage, and more research is needed surrounding consuming chicory root while breastfeeding.

Source 1

Source 2

PLEASE NOTE – I Heart Keto Mart will add more sources and up-to-date research articles as they come to our attention. We welcome any of our viewers to send us any information/research/articles that you think would be of interest to our rating decision. Keep in mind – we are not rating ingredients solely on their general health benefits or side effects. To see our rating process, click on the link below.

I Heart Keto Mart Rating Guide

I Heart Keto Mart rates all ingredients through a “keto diet” & “low carb diet” lens. As an example, peas would be rated as “Acceptable” on a non-keto healthy diet; however, due to their carbohydrate level, we rate them “Objectionable”. We also rate all sweeteners that typically cause a rise in blood sugar and insulin levels as “Objectionable”. If you prefer a natural sweetener, like honey, over a sugar alcohol like erythritol, you may not agree with our “Objectionable” rating. I Heart Keto Mart rates all ingredients based first and foremost for those that have a sugar/carbohydrate addiction. Ingredients are rated for those who must moderate if not completely abstain from any sugars. If you have questions about this, please refer to this article: Why Some Whole Foods Are Not Keto Friendly


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