Chicory root, an ingredient found in many healthy foods, may be the cause of your bloating, gas, and belly pain. Here’s what you need to know!
Several years ago, chocolate-drizzled, fiber-enriched Fiber One bars were something I’d pick up occasionally to satisfy my sweet tooth. Then one day, I was chatting with a friend. and the topic of these bars came up.
“I can’t eat those,” she said. “They make me bloated and gassy.”
LIGHT-BULB MOMENT
I did some research and learned that chicory root extract, the first ingredient in these fiver bars, causes some people issues such as bloating, gas, and stomach pain. I also learned that the whole grain Kashi cereal I’d been eating every morning contained it too.
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What is Chicory Root anyway?
Chicory root is a plant that’s commonly used as added fiber in many products.
While other fibers are broken down more slowly, chicory root is broken down quickly and completely by bacteria in the large intestine, which can trigger symptoms like gas, belly bloat, abdominal pain, and gut rumbling. Some people tolerate it just fine, but others (like me and my friend) don’t.
People with IBS (irritable bowel syndrome) may be especially sensitive to chicory root.
What is Inulin?
If you think you might have trouble with chicory root, you should also check labels for INULIN.
Inulin is the kind of fiber that’s found in chicory root, as well as in asparagus, Jerusalem artichokes, onions, and garlic. Inulin is known as a “prebiotic”, which means it helps feed the healthy bacteria in your gut–which is a good thing, unless you’re sensitive to it like I am!
Inulin is used widely in products that are fortified with fiber, such as gluten-free and low-carb products, protein powders, and bars and cereals like the ones I mentioned. It not only offers extra fiber but also adds sweetness, so manufacturers can use less sugar. And inulin has a creamy “mouthfeel” (as they say in the food processing biz!), so it’s helpful to companies when making things like fiber-fortified ice cream and yogurt.
What foods contain chicory root and inulin?
These foods are all natural sources of inulin:
- Leeks
- Asparagus
- Jerusalem artichokes
- Onions
- Garlic
But as I discovered, supplemental inulin and chicory root are also added to a surprising number of processed foods to increase the fiber content, especially those billed as low carb or high in fiber.
The following foods may have inulin or chicory root on the ingredient list, so if you think you’re sensitive to it, check labels for chicory root, chicory root extract, or inulin:
- Protein powders such as Orgain and Vega
- Some high-fiber cereals such as Kashi GOLEAN
- Fiber bars such as Fiber One
- Granola bars such as varieties of KIND and Nature Valley
- Protein cookies such as Lenny & Larry’s Complete Cookie
- Bread products labeled “low carb” like ThinSlim
- Low-calorie ice cream such as Halo Top and Arctic Zero (chicory root is listed as “prebiotic fiber”)
- Some yogurts such as Oikos Triple Zero
- Fiber supplements, including gummies and powders
Which KIND bars Don’t Contain Chicory Root and Inulin?
This is question I’ve gotten from several people, so I reached out to the folks at KIND for the answer. There is NO inulin/chicory root in the following KIND bar varieties:
- Pressed by KIND (non-chocolate flavors)
- KIND Healthy Grains
- KIND Sweet & Spicy Bars
How can you tell how much chicory root and inulin is in foods?
Right now you can’t, but the ingredient list and Nutrition Facts Panel offer some clues. If you see “chicory root”, “chicory root fiber”, or “inulin” listed in the first few ingredients (as in the Fiber One bars) you can assume it contains a decent amount, since ingredients are listed in order by weight.
If it’s a food product that doesn’t normally contain fiber (like yogurt or juice), look at the total fiber on the Nutrition Facts Panel. For example, if a yogurt contains inulin (and doesn’t have any other added fibers) and lists 3 grams of fiber, it likely has 3 grams of inulin in it.
Is Chicory Root/inulin Healthy?
Yes. Inulin is a fiber, and both adults and kids get about half of what they need every day. Fibers like inulin can also help keep you regular, and constipation is a major issue for children and grown-ups.
Because inulin is a prebiotic, it can also help boost the amount of beneficial bacteria in your gut–and a well-balanced microbiome (the trillions of bacteria in your GI tract) can mean better overall health.
There’s also some research showing that chicory root may help curb overeating and even help the body soak up more calcium.
How much of it causes gas?
That likely varies by person. In some research, up to 20 grams a day is well tolerated. But in one study, adults did well with amounts up to 10 grams, but more triggered gas and bloating for some. Me? I’m bothered by the 10 grams in a single Fiber One bar.
At a sponsored conference I recently attended, representatives from the Beneo Institute (they make supplemental fibers, including those containing chicory root) said you can build up a tolerance to inulin if you consistently consume it over time. They suggested starting with 5 grams a day (split into two 2.5 grams doses in the morning and evening) using a supplement form of inulin, such as a powder you stir into drinks.
Personally, since I get a lot of fiber in my diet anyway from fruits, vegetables, and whole grains (and have a pretty sensitive GI tract in general) I simply avoid products containing inulin or chicory root.
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Megan says
I figured this one out a few years ago, much like your friend did! I am still on the hunt for “safe” and tasty bars, so I would love to hear any suggestions of alternatives!
Sally says
Hi Megan–thanks for your comment. I like Larabars a lot (some have just 3-4 ingredients) and KIND bars (look for ones without inulin or chicory root). Here is a blog post all about bars from a fellow RD who I’m pretty sure avoids chicory root too: http://candidrd.com/2015/05/kind-bars-arent-healthy-and-my-top-nine-snack-bar-picks.html
Gabi says
I am having a difficult time right now with a nutritional plant based drink from KateFarms. It does contain Chicory Root and my dietician said because I have IBS I can’t have it. However I am vegan and on a liquid diet so I need this nutritional shake but I don’t know what to do. I do not want to drink Insure liquid shakes. If you have anything at all to share please do so thank you I can drink one shake from KateFarms but when I drink another one or drink them to fast that’s when the discomfort starts.
amy says
Yes, years ago when Fiber Bars became popular I bought them and instantly noticed they didn’t work with my body and I thought I was the only one!
Sally says
Amy–Guess you’re one of the sensitive types too! 🙂
Carolyn says
I was trying to bulk up on fiber to counteract carbs and had an immediate reaction to Oikos Triple Zero yogurt, which included very obvious belly rumbling. I suppose you would recommend plain yogurt with fruit or a crunchy, healthy topping not including chicory root. we were traveling and hubby had a bad reaction to a similar fiber bar. Guess there is such a thing as too much of a good thing! I’ll try your recommendation for Larabars or Kind bars.
Sally says
Carolyn–many fruits have a lot of fiber, especially raspberries and pears. You could put frozen raspberries on your yogurt plus some slivered almonds for natural fiber. Just make sure you read ingredient labels on the KIND bars because some do contain chicory root/inulin.
Carolyn says
Thanks! Also, have you written about lactose intolerance or have any resources? (I haven’t been diagnosed but sometimes have questionable symptoms.)
Sally says
Hi Carolyn–I haven’t written about it on this blog before. Here’s a reliable resource: http://www.niddk.nih.gov/health-information/health-topics/digestive-diseases/lactose-intolerance/Pages/facts.aspx
There is a test you can take (a breath hydrogen test) so as a dietitian, I think it’s important to get a diagnosis before cutting out all dairy products so you’re not eliminating a major source of calcium/vitamin D.
Michelle says
I also notice similar symptoms from eating foods (especially yogurt) that contains pectin. I couldn’t figure out why I would feel bloating and gas pains from some yogurts but not others, and then I linked it to that ingredient
Sally says
Michelle–I haven’t heard of pectin intolerance, but there are so many kinds of sensitivities and figuring out what does and doesn’t work with your system is so important for quality of life!
Julie @ RDelicious Kitchen says
yes, yes, yes! I discuss this with shoppers all the time at work when we talk about fiber and label reading.
Sally says
Julie–that’s great to hear. People want to do something “good” by eating fiber but sometimes it works against them! 🙂
Leia says
Thank you for sharing this! I will be removing these ingredients from our diets! My husband has complained about these bars in the past. Also, I recently put myself on a low-fodmap diet to figure out the cause of my IBS symptoms and inulin and chicory root are on the “do not eat” list. Like I said, they will stay there.
Sally says
Leia–I’ve been considering going on a low-FODMAPS diet myself. I think it would help me a lot. If you’re interested in following a dietitian who does a low-FODMAPS diet, I recommend Gina from CandidRD: http://candidrd.com She’s been on a low-FODMAPS diet for years and has a lot of good practical info and recipes.
Leia says
Thank you for the website! The diet isn’t easy and it took a while to stop making mistakes but I now know that I am very lactose intolerant. I am very upset that none of the doctors even suggested that. I am now on my second challenge and have 4 more to go after that so we’ll see if there are any other problems. I am following Patsy Catsos’ book, “IBS-Free At Last,” and highly recommend it.
Sally says
Yes, that book is super helpful! I have a copy myself. I hope you get everything figured out and feel better! 🙂
Vestifarian says
At my house, we call the Fiber One brand bars “fart bars”…. (We don’t have the potty talk only in the bathroom rule… maybe we should start it!!).
I never realized it was the TYPE of fiber though, I just thought it was because it was high fiber. Makes a lot more sense, now that I think about it, because high fiber breads or veggies don’t have the same effect 🙂
Travis Runyard says
This is really coming as a surprise to people when the box says Fiber One in big red letters?
Sally says
The issue I’m addressing is the specific form of added fiber, not the fact that it’s a high fiber food.
Learning to be healthy says
Thank you for this information. My husband and I both had reactions to Triple Zero Yogurt and decided it must be the chicory root fiber and stopped it and the symptoms went away. Today I noticed the KIND bars also have it in the ones we eat (less than 5 grams of sugar). I will be eliminating these too due to the chicory root fiber. I saw on another website to watch for those that have allergies when eating chicory root, which my husband and I both do, as it is in the family with ragweed. It really pays to read your labels! PS – 4 grams of sugar is equal to 1 teaspoon of sugar!!
Nadia Knapp says
I noticed the 000 yogurts giving me bloating and abdominal pain and found it was the chicory root. Recently I have been experiencing the same symptoms and found my herbal tea has roasted chicory, which I blend with Apple cider vinegar and ginger. Could the tea be causing the same effects as the yogurt?
Sally says
Nadia–yes, it sounds like you are among the population (as I am) who is sensitive to chicory!
Denine Marie says
Ha! Yes, Sally, I figured this out the hard way when I was pregnant. I used to carry the fiber bars around in my purse for a quick snack, yet repeatedly felt terrible afterwards. It took me some time but figured it out. I totally steer clear these days! Great post.
Teresa Garner says
Please do your research:
Prebiotics are simply a specific type of soluble fiber that people cannot digest, but the friendly bacteria in our guts can. In other words, prebiotics are food for “probiotics,” or the health-promoting bacteria that live in our intestines and help protect us from diarrhea-causing pathogenic bacteria. As probiotic bacteria grow and thrive while they feast on prebiotics, they throw off all sorts of beneficial digestive by-products called short-chain fatty acids (SCFAs). Lots of research into the health benefits of these SCFAs is emerging, and they are being credited with outcomes ranging from regularity to colon cancer prevention to inducing remissions in patients with inflammatory bowel diseases like Ulcerative Colitis. It’s exciting stuff, to be sure, but don’t let your zeal for digestive nirvana send you into a prebiotic feeding frenzy just yet. After all, things that your gut bacteria digest for you produce gas as a by-product. Go slow and you shall reap the rewards without suffering a flatulent fate.
There are many types of fiber that act as prebiotics, but the most common one you’re likely to come across is called inulin. While there’s a modest amount of it in onions and asparagus, the two biggest food sources of inulin are Jerusalem artichokes and Chicory root.
Sally says
Teresa–I have done my research, including interviewing one of the leading experts on fiber (Joanne Slavin at UMN) and reading research in major academic journals such as American Journal of Clinical Nutrition that state a certain percentage of the population is sensitive to inulin. As a dietitian, I understand what probiotics and prebiotics are but thank you for the information.
Vicki says
Holy Cow! Did I learn this the hard way! I was trying to eat healthier, so I bought a bunch of different flavored Kind bars to eat when I had a craving for candy. Then I began trying to substitute Teeccino for coffee. Teeccino tastes great, but…… After going through weeks of horrible pain, bloating, and gas, and wondering one evening if my stomach was seriously going to explode, I took a look at those ingredients. Chicory root, inulin (390 mg of inulin in one teabag of Teeccino)….oh, that’s what it is! All but one of the Kind bar flavors contained chicory root as well. When I complained, Caroline from Teeccino, tried to lecture me, just as Teresa did you, about what inulin was. She even told me that if I took probiotics, that would solve my problem. Um, no. I’ve been taking probiotics for many years, thank you very much. Some people are simply sensitive to inulin, and no amount of probiotics in the world will make a difference. Thanks!
Sally says
Vicki–Yes, some of us are just sensitive to inulin and need to avoid it. It’s nice to have figured it out because the pain and bloating is horrible! Glad you are feeling better now too.
Hunt Linda says
I have been suffering from bloating and constipation. I have been eating a lot of KIND bars, I think they may be the culprit?
Sally says
Many varieties of KIND bars do contain chicory root, though a few don’t. I would try switching to another bar or a chicory-root-free version of KIND bar and see if it improves.
Jill says
Thank you thank you thank you! I started eating these and Oikos triple zero the same week and didn’t know why I had such bloating. I literally had to wear pants 2 sizes larger than usual. I thought maybe I had a thyroid issue or an ovarian issue. So glad I put the puzzle together and found your info!
Sally says
Jill–I’m so glad you found the post and that you were able to figure out the source of the issue!
Mitzi Fields says
Thank you so much for this info! I, too, was experiencing gas after eating Oikos Triple Zero yogurt. I didn’t know why THAT particular yogurt would cause that symptom when other yogurts did not. So now I know, thanks to you!! What brand of yogurt do you recommend?
With appreciation,
Mitzi Fields
Michelle Jenson says
Oh my gosh, I just figured this out as well. I’d been eating a Fiber One bar in the afternoon to satisfy a sweet tooth but would go home gassy. Ha! I’d been continually bloated for a few weeks while eating those bars probably 3 times a week.
Then I ran out of those bars (the bloating went down but I didn’t put the two together) and the hubs picked up Nature Valley Protein with nuts and chocolate. I decided to grab one today and about 20 minutes later I’m back to what I call “bubble guts”. I decided to look at the ingredients list and saw it!! Chicory Root Extract is the first ingredient in both bars. I’m definitely going to keep an eye out for this ingredient. Doesn’t seem to like me 🙂
Thanks for the write up on it!
Sally says
Michelle–Glad you figured it out! That ingredient doesn’t like me either so I really stay away from it. Not worth the gross feeling. 🙂
Ann says
I think that in addition to avoiding chicory root extract or inulin, those of us who suffer from this problem should start writing to these companies to complain. If they get enough comments, they may reverse the trend of putting that stuff into more and more products.to
It causes me so much intestinal distress that I have felt like my gut was going to rupture.
devon says
Thanks for posting this! I too have shared Kind bars with friends and a couple have remarked at how gassy they were afterwards. I contacted Kind directly and mentioned that there are those of us who don’t tolerate chicory well and asked if would they consider producing a chicory free version. The reply I got was that their Sweet and Spicy bars don’t contain chicory.
None of my local grocery stores carry that product, though. I googled Kind bars knock offs and found a couple of good recipes for similar tasting bars. They’re easy enough to make and though the ingredients are expensive, so are Kind bars, and I can control what’s in them.
Diane says
Is it possible that we have problems with inulin because we don’t have the right kind of probiotics, or enough of the right ones in our guts?
Also, I don’t seem to have trouble with a small amount of chicory root, because for several years, I’ve been adding 1 tbs & 1.5 tsp (that’s the size of a scoop I have) of Dandy Blend to my big mug of decaf coffee. It has chicory root plus 4 other ingredients. I tried replacing the coffee (regular coffee back then) completely with Dandy Blend, but if I had any more than the one scoop, I’d get gassy. I like having a big mug in the morning, so a small 8 oz cup wasn’t enough. So I ended up switching to decaf and adding DB (I like the flavor) to it. No problems.
Fast forward a few years to today. Last week I started adding roasted chicory root grounds to my coffee in an effort to replace the coffee completely. I’ve still been adding the Dandy Blend to it. And I still drink a big mug of it, also adding coconut oil and grass-fed butter to it. Well, the last couple of days, as I lowered the amount of coffee grounds and increased the amount of pure chicory root grounds, I’ve had terrible gas again. I just put it together, googled chicory root & gas and found your blog. I didn’t know that was the ingredient in Dandy Blend that caused the problems.
Do you know if increasing the amount of chicory root very slowly can desensitize someone to it, especially if a small amount doesn’t bother?
Sally says
Hi Diane! Glad you found my post. In researching this, my understanding is that some people can tolerate small amounts of it but not larger amounts, but it’s hard to know how much a product contains (though its place on the ingredient list can offer clues). I am doing additional research to add to this post and will look into your question about sensitization!
Geoffrey Jarrell says
I learned of Chicory root the hard way. I ate a big bowl of Kashi on the first day starting a new job. My gut was exploding – it was very embarrassing visiting the men’s room multiple times in a short span.. I apparantly have a very low tolerance to inulin. I ate a yogurt this morning and my gut has been exploding – read the label and sure enough, chicory root fiber…
Stacey Mauger says
Also instant coffee like nescafe french vanilla flavoured coffee’s first ingredient is chicory. I thought it was the coffee making me sick but its the chicory. My IBS is bad so I am slowly figuring out what triggers discomfort. But never expected coffee to have chicory.
Sally says
Interesting! Thank you for letting me know that!
LS Reynolds says
Complete cookies are the worst. I could not figure out why and then another site said a lot of people react to them because of Chicory root.
Anna says
I am so glad I stumbled upon this post. In an effort to eat healthy I’ve beeb grabbing bars to have on hand while out and about. It started with bullet proof bars which others claimed to be so healthy. My stomach was in turn oil but had no idea. After a few other bars I noticed chicory riot listed. Most recently I dropped my guard and again trying to be healthy I’ve been eating lots of kind bars and my stomach has been in such distress. Now I know.
Sally says
I’m so glad you found the post too! Hope you find a bar that you like that doesn’t contain it. Just have to read those labels closely. I know I’ve missed it when shopping too!
Wyatt says
Hello there,
I just stumbled onto your article while trying to figure out why my I’m so bloated and gassy after easting an Oatmega bar. Turns out the bars contain Chicory Root Fiber, and I’m guessing that has to be the culprit. I’m an avid and lifelong bodybuilder, thus I eat a ton of protein shakes ect. So I knew something was off, and your article is the only viable explanation. Which is a bummer because I have 3 boxes of Oatmega bars, but there’s no way I’m touching these things again. My belly is so distended, it’s painful and ridiculous. Truly appreciated the article, now I’ll always check for Chicory Root Fiber / Extract beforehand.
Sally says
Wyatt–glad you figured it out and glad my post helped! The body is supposed to be able to adjust to inulin over time, but it just depends if you’re willing to have symptoms until then.
Sandrine says
Just stumbled across this while googling “foods with chicory root”. I have avoided Oikos triple zero for a couple years, since that always gave me terrible gas. I realized back then it must have been the chicory root, since I eat many other kinds of yogurt regularly with no issues. Recently I started having a lot of intestinal rumbling. I looked on the ingredients of my Luna protein bars that I had been eating for the previous few days – sure enough, “Chickory Root Syrup”. I stopped eating them and a few days later I”m completely back to normal. I didn’t realize how common of an ingredient it was; I’m definitely on the lookout for it now.
Nancy says
I too learned the hard way that I can’t eat products with chicory root. Having to spend most of an afternoon in the restroom even got me in trouble at work. I was shocked to see it even in yogurt! Contacting companies to complain about this ingredient is a good idea. The problem of more and more foods having added chicory root extract or inulin won’t change until we make our voices heard.
Gina J says
I thought I was the only one who reacted to inulin like this!
I was eating the low carb ice cream pints like Halo and Breyers and sometimes would be OK but mostly got a bad gut ache. I was very stubborn and ate it anyway, because it did taste good and I thought at least it kept me from the real stuff. When I started seeing a nutritionist a few months ago, I mentioned t his tob her. I have gastroparesis ( delayed emptying of the stomach,) as well as jackhammer esophagus and she told me that inulin can be really hard on on people who have gastroparesis. I gave up my Halo, et AL immediately and it went away right after.
Live and learn!
Gina
Whitney says
I drink Chicory root daily it is has helped heal my leaky gut. I experienced gas in the very beginning which is normal and now my gut flora is normal again.
Madison says
Chicory root….sounds like a great example of something that could be perfectly fine–or even healthy–for some individuals while being a trigger for others while a pre-existing GI condition.
Terri says
I’ve been eating the Think Thin high protein and fiber oatmeal packets for breakfast at work. Every single night I’d have horrible gas. I was consuming tums and gas x on a daily basis. I didn’t have the oatmeal for 5 days while I was out of the office, and I noticed I wasn’t super gassy in the evening. I wasn’t putting it all together because of the amount of time it took to be miserable. Today I didn’t eat the oatmeal but I did eat a think thin bar (which has the chicory root dangit) so we’ll see. Thanks for the information, it makes sense.
Sally says
Terri–glad you figured out that connection!
Brenda says
I have had digestive problems for many years. The other night I made myself a cup of peach tea with chicory root, steeped very dark. I drank half of it and suddenly had terrible abdominal pain with excessive and caustic sulphur burps and excessive bile production that caused me to have hours of intense vomiting. I finally figured out it was a very bad chicory reaction that destroyed my stomach. Two days later, trying to stay on a liquid diet, I drank half of a Boost, only to go through the same, again. It is not listed as an ingredient on the bottle, but is on the website, “Inulin from chicory root”. I thought I was dying and could not breathe because of the caustic burps.
Michael Anderson says
This is an excellent post. Oikos Triple Zero Yogurt definitely contains chicory root fiber, which is unfortunate because it is sweetened with stevia. Some of the probiotics on the market also contain inulin and/or chicory root fiber. These are definite ingredients to avoid if you have IBS or are following a low-FODMAP diet.
Ae Travis says
Thank you for this article!!! About 15 years ago I ate Fiber One bars regularly. And I’d always be so gassy. But I just thought it was due to fiber in general. Fast forward to today, I eat Quest protein bars, which have Soluble Corn Fiber in them…and I can’t help but wonder if this is also an issue? Have you had any problems with that fiber?
For the longest time I was blaming Stevia and Erythritol for my gassy distress, but perhaps it’s been these sneaky added fibers all along..
I made some sugar free frosting, added some inulin powder to it to cut down on the cooling effect of Lakanto sweeteners, and I was in pure misery after eating it. I couldn’t figure it out for the longest time…but now, it’s like a lightbulb going off.
Also makes me sad though, because so many delicious sugar free foods contain Inulin, Chicory Root, and Soluble Corn Fiber.
Sally says
I have not had issue with corn fiber but definitely do with sugar alcohols and some sugar substitutes. Glad you figured it out and can feel better!
Jennifer Lane says
Great post, Sally! My digestive tract is an unhappy camper when I eat chicory root–and it seems to be everywhere these days. I just found it in my Luna bar, and I’ve been eating Luna bars for years without noticing it on the ingredient list. Waah! I have the same problem eating oatmeal.