Chicory root fiber: Natural support for weight management
The global rise in overweight and obesity has reached epidemic proportions. This makes effective weight management strategies more critical than ever. Beyond supporting weight loss, it’s equally important to prevent weight gain. This requires healthier dietary choices. Chicory root fiber is gaining attention not only for its benefits on digestive health, blood sugar, immunity and bone health. Moreover, it also acts as a natural way to help control appetite and support healthy body weight.
Chicory root fiber supports appetite control
Chicory root fiber’s impact on weight management is rooted in its prebiotic fermentation in the colon. This process produces short-chain fatty acids (SCFAs) like acetate, propionate and butyrate. These SCFAs influence appetite by triggering the release of gut hormones, GLP-1 and PYY, which suppress hunger signals in the brain. In turn, they help to reduce food intake naturally.
Reducing caloric intake and supporting satiety
Scientific studies have demonstrated the effects of chicory root fiber on calorie reduction and fullness. A review of 26 studies confirmed that chicory root fiber supplementation increases feelings of satiety. As a result, it becomes easier to eat fewer calories without feeling deprived.
In one study led by Prof. Raylene Reimer from Canada, overweight and obese children consumed 8 g of chicory root fiber per day. They showed improved appetite control, reduced energy intake and even decreases in body mass index (BMI – a measure of weight relative to height) and body fat after just 16 weeks.
Recent research offers strong evidence for chicory root fiber in weight management. A systematic review and meta-analysis analyzed 32 trials and found significant reductions in body weight. In addition, benefits were seen in BMI, fat mass and waist circumference. Body fat percentage decreased in studies lasting at least 8 weeks. Notably, these results were achieved with a daily intake of just 10 g of chicory root fiber.
Chicory root fiber offers a simple, natural tool to support weight management. By reducing appetite, it helps individuals eat less. Therefore, this contributes to healthier growth in adolescents and promotes a balanced approach to managing body weight throughout different life stages.
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References
Daud NM, Ismail NA, Thomas EL et al. (2014) The impact of oligofructose on stimulation of gut hormones, appetite regulation and adiposity. Obesity 22(6): 1430–1438. http://onlinelibrary.wiley.com/doi/10.1002/oby.20754/epdf
Hume MP, Nicolucci AC, Reimer RA (2017) Prebiotic supplementation improves appetite control in children with overweight and obesity: a randomized controlled trial. Am J Clin Nutr 105(4): 790–799. https://www.ncbi.nlm.nih.gov/pubmed/28228425
Kellow NJ, Coughlan MT, Reid CM (2014) Metabolic benefits of dietary prebiotics in human subjects: a systematic review of randomised controlled trials. Br J Nutr 111(7): 1147–1161. https://www.ncbi.nlm.nih.gov/pubmed/24230488
Nicolucci AC, Hume MP, Martínez I et al. (2017) Prebiotic reduces body fat and alters intestinal microbiota in children with overweight or obesity. Gastroenterology 153(3): 711–722. http://www.gastrojournal.org/article/S0016-5085(17)35698-6/pdf
Reimer RA, Theis S, Zanzer YC (2024) The effects of chicory inulin-type fructans supplementation on weight management outcomes: systematic review, meta-analysis, and meta-regression of randomized controlled trials. Am J Clin Nutr. 2024 Sep 21:S0002-9165(24)00751-2. https://pubmed.ncbi.nlm.nih.gov/39313030/