Protein may have stolen the spotlight last year — but in 2026, fiber is the wellness world’s nutritional darling.
At the center of the gut-health craze is one under-the-radar ingredient that’s quietly become a staple in nearly every corner of the snack aisle.
From prebiotic sodas like Olipop to low-sugar candy favorites like SmartSweets and zero-calorie syrups like POCA, chicory root has become the go-to for brands giving familiar favorites a high-fiber upgrade.
“It checks a lot of health boxes,” Amy Shapiro, a registered dietitian and nutritionist, told The Post.
“It’s a functional ingredient that improves nutrition labels without altering taste, which is why it’s everywhere from protein bars to keto snacks.”
To learn more, The Post asked Shapiro and two other experts to break down everything you need to know about chicory root fiber — including how to avoid getting gassy if you hop on the trend.
What is chicory root fiber?
“Chicory root fiber is a type of functional fiber extracted from the chicory plant,” said Shapiro, founder of Real Nutrition in New York City.
Native to Europe and Asia, the plant has bright blue flowers and belongs to the dandelion family.
It’s been used for centuries in cooking and traditional medicine, but today it’s more often stripped down and repurposed as a food additive or supplement.
At its core, chicory root is largely made of inulin — a plant-based prebiotic fiber that accounts for about 68% of its dry weight.
“What makes it different is that it’s highly fermentable and not digested in the small intestine,” Shapiro said. “Instead, it travels to the colon, where it feeds beneficial gut bacteria.”
How is chicory root fiber used in foods?
“Chicory root fiber is often added to packaged foods to boost fiber content or replace sugar and fat,” Shapiro said.
Take POCA, a plant-based, cane sugar–free sweetener designed to be mixed into coffee, matcha and other beverages. Developers said they were specifically looking for a “naturally occurring” fiber source when developing the product.
“Chicory root fiber is neutral-tasting and provides a hint of sweetness,” said Maja Toft, a food scientist and owner of Toft Food Consulting, speaking on behalf of the brand.
“In addition, the chicory root fiber is low viscosity and ensures the syrup mixes well into the beverage.”
What are the health benefits?
“Chicory root fiber has become popular because it has so many positive health benefits,” said Maya Feller, a registered dietitian.
“It’s a non-digestible carbohydrate that moves through the digestive tract, mostly intact,” she explained.
“It ferments further down in the colon and acts as nourishment for the good bugs living in the gut.”
One of its key byproducts is butyrate — a short-chain fatty acid that serves as a primary energy source for colon cells. It also plays a role in supporting the gut lining and has been linked to anti-inflammatory effects and immune function.
Because the inulin in chicory root fiber passes through the body undigested while feeding gut bacteria, it may also support regular digestion, promote more consistent bowel movements and help relieve constipation.
The perks don’t stop there.
“Fiber in general is helpful with blood sugar balance by helping to slow the way sugar is absorbed into the bloodstream,” said Feller, founder of Brooklyn-based Maya Feller Nutrition, a virtual nutrition clinic.
“This produces less of a spike in blood sugars and eventually leads to more level blood sugars.”
It can also help support a healthy body weight.
“For weight management, it may help regulate appetite by increasing satiety hormones and reducing overall calorie intake,” Shapiro said. “However, these results are modest and more pronounced in supplement form than in small amounts added to snack bars or cereals.”
Are there any downsides to chicory root fiber?
Chicory root is generally considered safe, but like any fiber, it can come with a few uncomfortable side effects — especially when you suddenly start eating a lot of it.
“I hear this a lot,” Shapiro said.
“Because chicory root fiber is rapidly fermented in the colon, gut bacteria produce gas as a byproduct, which can cause bloating, cramping and discomfort, especially in sensitive individuals.”
The key, experts say, is to go slow and steady.
“I recommend that my patients start slowly and increase fiber in a moderate way, such as adding an additional 5 grams per day while increasing total hydration,” said Feller, author of “Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.”
Certain people may also want to be more cautious. Those with irritable bowel syndrome or sensitivity to FODMAPs — fermentable carbohydrates that can be harder to digest in the small intestine — may experience more pronounced symptoms, Shapiro said.
Should you add more fiber in your diet?
The short answer: probably.
“The truth is that most Americans are not meeting their fiber goals or needs,” Shapiro said.
The recommended daily intake is 25 grams for women and 38 grams for men, but most people fall well short — often getting just 10 to 15 grams a day.
“Low fiber intake is associated with constipation, poor gut health, an increased risk of heart disease and type 2 diabetes, poor blood sugar control and lower satiety, which can lead to weight gain,” Shapiro cautioned.
“Chicory root fiber can help boost fiber intake and support gut health, but I recommend using it as a supplement to a whole-food, fiber-rich diet, not a replacement.”
