Research suggests that consuming prebiotic fibre, such as chicory root, may be beneficial for weight management.
Adult obesity in the UK has hit epidemic levels. In the Health Survey for England 2021 it is estimated that 25.9% of adults in England are obese and a further 37.9% are overweight.
With the new trend towards weight loss injections kicked into high gear, what about looking at natural, scientifically proven weight management solutions, such as prebiotic chicory root fibre?
In this blog we will look at:
- Prebiotic chicory root fibre and weight loss
- What is chicory root fibre?
- Feeling fuller for longer
- Prebiotics and appetite regulation
- What is chicory root fibre?
- An easy way to increase your prebiotic chicory root fibre
Prebiotic chicory root is scientifically proven to promote weight loss
There are quite a few studies on prebiotics, and in particular, chicory root fibre, as a weight management tool.
For example, one study published in the National Library of Medicine regarding the effect of chicory root (inulin) found that the group consuming the chicory root fibre lost significantly more weight and fat compared to the control group. And that fasting glucose significantly decreased over the course of the study.(1)
What is chicory root fibre?
Chicory root is the best source of prebiotic fibre, which is a type of dietary fibre that feeds the beneficial bacteria in your gut.
Prebiotic fibres, like inulin and oligofructose found in chicory root, are not digestible in the small intestine and instead pass to the large intestine where they promote the growth of beneficial bacteria (probiotics), such as Bifidobacteria and Lactobacilli, while inhibiting the growth of harmful bacteria.
According to the International Scientific Association of Probiotics and Prebiotics we should be eating 3-5g of prebiotics daily.
Not only is chicory root fibre prebiotic, it is also a high source of dietary fibre, too.
Read more about chicory root fibre, and the range of proven health benefits this incredible prebiotic fibre offers here.
Feeling fuller for longer
As chicory root fibre is also a dietary fibre, it can help you feel fuller for longer.
One of the reasons why fibre makes us feel full is that it absorbs water and swells up in our stomachs, which creates a sensation of fullness and helps us eat less. This physical process is known as "bulking," and it slows down the digestion of food, which means we feel fuller for longer periods.
In one study, participants who consumed chicory root fibre had increased feelings of fullness and decreased hunger, leading to a reduction in calorie intake. (2)
Ps. 91% of people in the UK aren't getting enough fibre in their diet. Find out about how to increase fibre in your diet here.
Prebiotics and appetite regulation
Due to the fact that prebiotic fibre increases the production of satiety hormones, such as peptide YY and glucagon-like peptide-1, they can also help with weight loss, and can help reduce snacking and eat less at meal times.
Additionally, as chicory root is a fibre, researchers have discovered that by eating fibre, acetate is naturally released in the gut, where it is taken to the brain which signals us to stop eating.(3)
Furthermore, chicory root fibre has an authorised UK and EU health claim for lowering and slowing blood glucose rise and can help reduce the risk of diabetes, as well as manage blood glucose for diabetes.
In fact, two new studies funded by the research organisation Diabetes UK show that consuming chicory root can induce lower blood glucose response levels in those who are at risk for developing type 2 diabetes.
An easy way to increase prebiotic chicory root fibre
ió fibrewater is the UK's first prebiotic-infused water that delivers 100% of the daily prebiotic intake and 20% of the daily fibre intake.
Research with 28 participants drinking one bottle of ió fibrewater daily for 12 days and tracking their weight found:
- 67% of self-identified snackers in the group reported a reduction in snacking and feeling more satiated
- 62% experienced not needing to eat as much at mealtime
- 48% stated they were thinking about less food
- 67% lost weight with the average weight loss being 2.66 lbs
'I have noticed ió fibrewater is stopping me from snacking between meals and I have more energy. I'm definitely going to keep this up in my daily routine.' Melissa C.
You can read Melissa's review here.
Furthermore, participants found significant improvements in digestive health issues (71%), sleep (27%), and mood (22%).
Conclusion
The intake of prebiotic fibre is one more tool to use in the obesity epidemic.
Overall, including prebiotic fibre, such as chicory root, in your diet may help with weight management by promoting the growth of beneficial gut bacteria, increasing feelings of fullness, and reducing calorie intake.
Get 20% off ió fibrewater
ió fibrewater is an easy and enjoyable way to boost your prebiotic fibre intake. It is perfectly clear and tastes and feels just like water with a splash of natural fruit flavour. (With no nasty aftertaste, honest!).
Plus, it's only 17 kcals per bottle, gluten-free, has no 'nasty' ingredients, vegan and scientifically proven to increase healthy gut microbes significantly.
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(1) A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes, PubMed, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4619305/
(2) Oligofructose-enriched inulin supplementation decreases energy intake in overweight and obese men and women. Obesity reviews 12(S1):63–279. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00889.x/pdf
(3) The food that myseriously makes you feel full, explainened, Time, https://time.com/84888/the-food-the-mysteriously-makes-you-feel-full-explained/
