Is This Nature's Ozempic? Dietitians Weigh in on the Metabolic Benefits of This Underrated Supplement
Let's break down what GLP-1 is, how it works, and how your diet and lifestyle can naturally encourage your body to produce more of it.
Chicory root fiber is a type of prebiotic fiber known as inulin, naturally found in the chicory plant. It feeds the beneficial bacteria in your gut, which ferment the fiber and produce compounds called short-chain fatty acids (SCFAs).
These SCFAs, in turn, help trigger the release of GLP-1, a hormone that regulates appetite control, gut health, and blood sugar balance. Among prebiotic fibers, chicory root has compelling research to show that consuming at least 10 grams per day can lead to measurable improvements in satiety and metabolic health.
Glucagon-like peptide-1, or GLP-1, is a hormone made in the gut during digestion. 'It plays a key role in managing blood sugar levels by stimulating the pancreas to release insulin. GLP-1 also slows down the movement of food from the stomach, promoting the feeling of fullness and reducing appetite,' shares dietitian Gisela Belen Bouvier, MBA, RDN, LDN.
If your goal is weight loss or weight management, increasing GLP-1 naturally can help reduce hunger cues, making sticking to a calorie deficit that much easier.
The popularity of injectable GLP-1 agonist medications like Ozempic has brought attention to this hormone. But the conversation is expanding beyond medication to include food, supplements, and lifestyle strategies that also support your metabolic health.
While many whole foods contain prebiotic fiber and are undoubtedly healthy to include in your diet (like bananas, onions, and asparagus), you'd need to eat five bananas, two large onions, or 10 cups of asparagus just to get five grams of the same fiber in chicory root.
That's why functional foods or supplements containing chicory root fiber can be a more practical way to meet your daily intake—especially for people on GLP-1 medications who are eating less overall.
Clinical trials back this up. For example, one systematic review and meta-analysis found that chicory root fiber significantly reduced body weight with a daily dose of 10 grams. Participants also saw reductions in BMI, fat mass, waist circumference, and body fat percentage. Meaning, you can lose fat and maintain muscle mass on your weight loss journey when you supplement with chicory root fiber.
Similarly, in another study, participants consuming 16 grams per day of oligofructose-enriched inulin experienced a significant increase in GLP-1, along with improved hunger and satiety cues, and a 6-percent reduction in calorie intake compared to a placebo.
These findings suggest that chicory root fiber isn't just good for your gut—it may also help you eat less, feel fuller, and support sustainable weight loss. But keep in mind, consistently taking the same amount of chicory root fiber is key.Chicory root fiber is generally considered very safe, especially since it supports the body's natural production of GLP-1. The most common side effect may be temporary digestive discomfort, such as bloating or gas, particularly if you add too much fiber too quickly. To minimize side effects, start slow and drink plenty of water to help your body adjust.
Even individuals with irritable bowel syndrome (IBS) may tolerate chicory root fiber well at lower doses. Research suggests that up to 10 grams per day of chicory root fiber can be tolerated by people with IBS, especially when introduced gradually.
Chicory root fiber is becoming increasingly available in a variety of convenient formats, including gummies, powders, prebiotic drinks, protein bars, and meal replacement shakes. These products make it easier to get a meaningful dose of fiber—especially for people who are already eating less due to GLP-1 medications or want to control their appetite hormones naturally.
When choosing a supplement, ideally, choose brands that use ingredients backed by human clinical research, particularly studies that show benefits related to GLP-1 and weight management.
For weight loss, remember to consume the clinically significant dose of at least 10 grams of chicory root fiber per day, taken consistently for 8 weeks or more. Products that combine chicory root fiber with other functional ingredients, like protein or low-glycemic carbohydrates, may offer additional support for appetite control, blood sugar balance, and sustained energy levels.
While no supplement alone will lead to lasting weight loss, combining chicory root fiber with balanced nutrition and regular movement can naturally support GLP-1 production. Prioritize fiber-rich foods, healthy fats, and slow-digesting carbs, along with functional supplements like chicory root fiber, to increase satiety and support your metabolic health.Is This Nature's Ozempic? Dietitians Weigh in on the Metabolic Benefits of This Underrated Supplement first appeared on Men's Journal on Jun 20, 2025
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