This year, while protein might have taken the top spot in nutrition trends, fiber is stepping into the limelight in 2026. As the focus on gut health continues to grow, one ingredient has emerged as a surprising favorite in many snack options.
Chicory root is the secret weapon behind the rise of fiber-rich snacks, featuring in everything from prebiotic sodas like Olipop to low-sugar treats like SmartSweets and calorie-free syrups such as POCA. This versatile root is transforming familiar flavors with a healthier, fiber-packed twist.
“Chicory root fiber checks numerous health boxes,” explains Amy Shapiro, a registered dietitian and founder of Real Nutrition. “As a functional ingredient, it enhances nutrition labeling without compromising on flavor, which is why brands are incorporating it into everything from protein bars to keto snacks.”
To delve deeper into this trend, The Post spoke with Shapiro and two other specialists to uncover all there is to know about chicory root fiber, including tips on how to incorporate it without discomfort.
What is chicory root fiber?
“Chicory root fiber is a type of functional fiber derived from the chicory plant,” Shapiro explains. Native to Europe and Asia, this plant, known for its striking blue flowers, is part of the dandelion family.
For centuries, chicory has been utilized in culinary practices and traditional medicine, but in contemporary settings, it is commonly processed and used as a food additive or supplement.
Primarily composed of inulin—a plant-based prebiotic fiber that constitutes about 68% of its dry weight—chicory root is unique in that it is highly fermentable and bypasses digestion in the small intestine. Instead, it travels to the colon, where it nourishes beneficial gut bacteria.
How is chicory root fiber used in foods?
“Chicory root fiber is frequently incorporated into packaged foods to enhance fiber content or replace sugar and fat,” says Shapiro.
A prime example is POCA, a plant-based sweetener that avoids cane sugar and is designed for mixing into drinks such as coffee and matcha. Developers sought a “naturally occurring” source of fiber during its creation.
“Chicory root fiber has a neutral taste and provides a subtle sweetness,” explains food scientist Maja Toft, representing the brand. “Additionally, its low viscosity ensures that the syrup blends seamlessly into beverages.”
What are the health benefits?
Chicory root fiber’s popularity stems from its numerous health advantages. According to Maya Feller, also a registered dietitian, “It’s a non-digestible carbohydrate that traverses the digestive system mainly intact.”
“As it ferments later in the colon, it nourishes the beneficial bacteria present in the gut,” she adds. One of the fermentation byproducts is butyrate, a short-chain fatty acid essential for colon cell energy, gut lining support, and has been associated with anti-inflammatory properties and immune health.
Because the inulin in chicory root fiber remains undigested while providing nourishment to gut bacteria, it may aid in regular digestion, encourage more consistent bowel movements, and assist in alleviating constipation.
The benefits continue. “Fiber supports blood sugar balance by slowing sugar absorption into the bloodstream,” Feller notes, “resulting in less pronounced spikes and ultimately more stable blood sugar levels.”
Furthermore, fiber can contribute to a healthy weight. “For weight management, it can help regulate appetite by enhancing satiety hormones, potentially leading to lower overall calorie intake,” Shapiro explains. “However, these outcomes are generally more evident in supplement form than in small quantities found in snacks or cereals.”
Are there any downsides to chicory root fiber?
While chicory root is generally safe for consumption, it may cause some discomfort when introduced suddenly into the diet.
“This is a common issue,” Shapiro admits. “Because chicory root fiber is rapidly fermented in the colon, gas produced as a byproduct can lead to bloating, cramping, and discomfort, particularly for those with sensitive digestive systems.”
Experts advise a gradual approach. “I suggest that my clients increase their fiber intake slowly, perhaps adding just 5 grams per day, along with ensuring proper hydration,” recommends Feller, who authored “Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.”
People with conditions like irritable bowel syndrome or those sensitive to FODMAPs—fermentable carbohydrates that can pose digestion challenges—should exercise caution, as their symptoms may worsen, according to Shapiro.
Should you incorporate more fiber into your diet?
The straightforward answer is: likely yes.
“Most Americans are falling short of their fiber intake,” says Shapiro. The recommended daily intake is 25 grams for women and 38 grams for men, yet most individuals consume only 10 to 15 grams.
“A low fiber diet is linked with constipation, impaired gut health, increased risk of heart disease, type 2 diabetes, poor blood sugar regulation, and diminished satiety, which can contribute to weight gain,” warns Shapiro.
“While chicory root fiber can enhance fiber intake and promote gut health, it should complement a nutritious, whole-food diet rich in fiber rather than serve as a substitute.”
