What is Chicory Root Fibre? Inulin explained without the science lecture

(A Maybelle Cookies Deep Dive With Jokes, Geekery & A Cookie Test Batch).

Skip to Chicory Root Fibre mini recipe ⬇️

TL;DR (Because life is short and cookies are calling)

Chicory root fibre is a natural, plant based soluble prebiotic fibre (inulin) extracted from the chicory root. If you don't know what a chicory root is, then imagine a thin parsnip! Here's an image below:

Chicory root fibre feeds your good gut bacteria, helps control blood sugar spikes, and makes secretly healthier cookies taste amazing.

Also: yes, it’s pronounced “chick-uh-ree” (you’re welcome).

Now on to the long version, because you have the time.

Introduction

Have you ever read the back of a “healthy” snack and thought: what in the fibre boosted, gut loving sorcery is THIS?

Enter chicory root fibre, the ingredient quietly sneaking its way into bars, cookies, yoghurts, and now…your Maybelle kitchen.

It’s one of those ingredients that sounds suspiciously wholesome. So wholesome you almost don’t trust it. Is it good? Is it weird? Is it going to make my cookies taste like something grown behind a Victorian apothecary?

Great news: it’s wonderful, it’s useful, and in baking it behaves like a tiny food magician. adding fibre, moisture, subtle sweetness, and a perfectly chewy bite.

Let’s dive in.

What Is Chicory Root Fibre? (Definition & Chemistry)

Chicory root fibre is a soluble dietary fibre, mostly made of inulin, a long-chain carbohydrate found naturally in chicory root (a cousin of the dandelion). If you are wondering what "soluble dietary fibre" means, it's basically means a fibre that dissolves in water to form a gel.

A chicory root looks like a parsnip. If you don't know what a parsnip is, then imagine a brownish-white carrot. If you don't know what a carrot is....then here's a picture of a chicory root used in Maybelle Cookies:

These chicory roots are usually processed into a powder.

They also contain inulin, a type of carbohydrate we can’t digest. But that is good! Because we can’t digest it, our gut bacteria get the pleasure instead.

Inulin is known as a prebiotic. Meaning it doesn't get digested in the stomach and moves straight to your colon where it feeds beneficial bacteria in your gut the way a cosy café fuels freelancers. These bacteria ferment inulin (fermentation = gas, we will talk about this, don’t worry), which in turn supports a healthier microbiome.

On product labels Chicory Root has many different names (similar to Clark Kent, aka Super Man, aka Kal-El...). Here's a few:

• Chicory root fibre
• Inulin
• Oligofructose
• Fructooligosaccharides (FOS)
• “Prebiotic fibre”

Chicory root fibre is the friendly, helpful, fibre rich carbohydrate your gut loves, your cookies adore, and your tastebuds won’t even notice.

How Chicory Root Fibre Works in Your Gut (The Prebiotic Magic)

Let’s get science-y but not boring (we promise).

Your stomach and small intestine look at inulin and go: “Not my job.”

So chicory root fibre passes straight through to the large intestine, where your good bacteria throw a little dinner party. Inulin becomes their food, and as they chow down, several good things can happen:

• Your microbiome becomes more diverse (a big win).
• Bowel movements become more regular (also a big win).
• Gut lining may strengthen.
• Mineral absorption can improve.

In short, chicory root fibre works by feeding your gut’s good guys. And a happy gut = calmer digestion, steadier energy, and fewer cookie related regrets later.

Evidence Backed Benefits

Here are the benefits that keep chicory root fibre trending in wellness circles, ingredient labs, and your favourite “my friend is really into gut health” WhatsApp chat.

✔ Supports digestive health

Inulin increases stool bulk, softens stool, and speeds transit time. Translation: things move more predictably. Your gut says “thank you.” Here's a scientific study that backs that.

✔ Promotes healthy gut bacteria

Studies show chicory root increases Bifidobacteria, the Beyoncé of beneficial gut microbes. This bacteria is known to be a sign of a healthy gut microbiome.

✔ Helps moderate blood sugar spikes

Because inulin isn’t digested like sugar, it can slow the absorption of carbs. Great for balanced energy. Great for cookies designed not to send you into orbit.

✔ Supports fullness & weight balance

Prebiotic fibres tend to boost satiety hormones. Basically: you feel full sooner, and stay full longer.

✔ May help with mineral absorption

Especially calcium and magnesium. Which is the closest we’ll ever get to calling cookies “bone friendly.”

✔ Low calorie, high impact

It adds bulk and sweetness without the sugar load, ideal when you want decadence without nutritional chaos.

Side Effects (Let’s Talk Bloating)

Look! It’s fibre. It ferments. But there may be side effects, that most gut lovers ignore. Mostly:

• Gas
• Bloating
• Mild cramping
• “Oh wow that escalated quickly” feeling when you add too much too fast
• People with IBS or FODMAP sensitivities can react more strongly.

Pro tip: Start small. Increase slowly. Don’t bake cookies with 40g of inulin and then go for a long car ride with loved ones. You have been warned.

How Food Brands & Bakers Use Chicory Root Fibre

Chicory root fibre is the secret weapon of modern gut friendly snacks. Here’s why our bakers at Maybelle adore it (and why you should too):

In baking, chicory root fibre can:

• Add moisture (keeps cookies soft longer!)
• Add chewiness (YES, the good kind)
• Boost fibre content without weird flavours
• Act as a partial sugar replacer
• Improve mouthfeel in low sugar recipes
• Help create that luxurious “bite” usually achieved with sugar
• It also has mild sweetness, about 10% of sugar’s sweetness, which makes it a dream ingredient for low sugar cookies.

Practical Bakers Guide. Using Chicory Root Fibre in Maybelle Cookie Recipes

Time for the fun bit: baking with chicory root fibre. If you are looking some yummy cookie recipes with chicory root fibre, you can find them on our cookie recipe blog.

How much to use for cookies:

5% to 10% of the flour weight works beautifully. Or 10% to 30% sugar replacement by weight

More than 20 to 25% of flour weight can cause dryness unless liquid is increased.

How it changes your cookies:

• More chew
• Softer centres
• Slightly less browning
• Longer shelf life (moisture retention!)
• Fewer sugar spikes
• Happier gut (eventually… once it adjusts)

Tips for smooth, successful baking:

• Add 1 to 2 teaspoons extra liquid (water, milk, plant milk) if using more than 15g inulin per 100g flour
• Don’t rely on it for crispiness, chicory fibre typically leads to soft baked vibes
• Also watch your bake time, cookies may look pale even when finished
• Combine with oat or almond flour for better texture and more gut love

Always start small. Let's do test a mini batch first:

⚡ Mini Test Batch: The Chicory Boosted Chewy Cookie (Maybelle Edition)

(Makes 4 cookies. Perfect for testing, nibbling, and not pretending you’re making them for “friends.”)

Dry ingredients:

• 40g oat flour
• 10g almond flour
• 8g chicory root fibre (inulin powder)
• 1 tbsp coconut sugar
• Pinch salt
• Pinch baking soda

Wet ingredients:

• 1 tbsp melted butter or coconut oil
• 1 tbsp runny nut butter
• 1 tbsp milk or plant milk
• ½ tsp vanilla

Method:

1. Mix dry ingredients in a small bowl.
2. Add wet ingredients and stir until combined.
3. Chill 10 minutes (inulin absorbs moisture).
4. Bake at 170°C for 9 to 10 minutes until edges set.
5. Cool fully (they firm as they cool).
6. Eat immediately, or store. They stay soft for 3 to 4 days thanks to our fibre friend.

This little test batch lets you tweak sweetness, texture, and moisture before you scale up.

Looking for more cookie recipes with Inulin? Try our favourites below:

1. Glow Up Ginger Cookies
2. High Protein Chocolate Chip Cookies

Buying & Quality Tips

When shopping for chicory root fibre we always look for “chicory inulin”, “inulin powder”, or “chicory root fibre” on the label.

Always choose a high purity version (for example: 90%+ inulin content)

Powdered form is also easiest for baking

European/UK suppliers often list whether it’s “long chain” (more fibre, less sweet) or “short chain” (sweeter, less thickening)

For cookies, long chain works best for texture; short chain works best for sweetness.

FAQs

Is chicory root fibre the same as inulin?

Mostly, yes. Chicory root fibre is the natural source, and inulin is the main type of fibre extracted from it.

Is it the same as oligofructose?

Oligofructose is a shorter chain version of inulin. Slightly sweeter, dissolves more easily, still prebiotic.

How much chicory root fibre can I have per day?

Most people do well with 2 to 10g/day. Above 15g/day may cause bloating if your gut isn’t used to it.

Can I bake cookies with it?

Absolutely, it adds chew, moisture and fibre. Just don’t rely on it for crispiness.

Does chicory root fibre help with constipation?

Yes, it’s clinically shown to improve regularity for many people.

Any side effects?

Gas and bloating if you take too much too quickly. Start slow!

Is it safe for kids or pregnancy?

Generally considered safe, but if in doubt ask a healthcare professional, especially if the person is FODMAP sensitive.

Where can I buy Chicory Root Fibre?

Online retailers, speciality baking suppliers, and some health food shops. For example you can browse through Holland and Barrett.

PS. Before you go.

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PPS: All recipes are developed in the Maybelle kitchen and tested multiple times for taste, texture, and better nutrition. We also work with our in-house doctor and nutrition expert to validate all our health claims!