CHICORY (Cichorium Intybus)

Plant Family: Asteraceae (Daisy family)

Visual Description: Tall, wiry stems with bright blue flowers and ragged, dandelion-like leaves. Typically grows wild along roadsides and in poor soil.

Edibility: Roots (roasted or boiled), young leaves (raw or cooked). Flowers edible but mildly bitter. Roots when roasted and ground make an excellent and healthy substitute for coffee.

Toxicity Notes: Avoid if severely allergic to ragweed family. No toxic lookalikes, but do not harvest roadside plants due to contamination from exhaust and polluted soil.

Heal Thyself

Ailment / When to Use	Part Used	Preparation and Dose	How does it Actually Work?	Source
Sluggish digestion, bloating after meals	Roasted or dried root	Simmer 10 g root in 500 mL water for 20 minutes. Drink 1 cup before meals for 1 to 2 weeks.	Root bitterness stimulates bile flow. This helps digestion and relieves gas.	[1]
High blood sugar, insulin resistance	Cooked root or decoction	Eat 1/2 cup boiled root with meals or drink 1 cup decoction 30 minutes before eating.	Inulin slows glucose absorption and supports insulin sensitivity through gut flora.	[2]
Liver sluggishness, hormonal imbalance	Roasted root decoction	Drink 1 cup of root tea daily for 2 to 3 weeks. Take a 1-week break before repeating.	Bitters activate liver detox pathways and promote bile movement.	[3]
PMS bloating, water retention	Leaf infusion	Steep 1 tsp dried leaf in 250 mL water. Drink up to 3 cups per day for 5 days.	Diuretic effect increases kidney filtration and helps reduce swelling.	[4]
Constipation, poor gut flora	Inulin-rich root	Eat raw or lightly cooked root daily or add powdered inulin to food (2 to 5 g daily).	Inulin feeds beneficial bacteria and softens stool bulk.	[5]

Reference List

Bone, K. and Mills, S. (2013). Principles and Practice of Phytotherapy. Churchill Livingstone.
Nocerino, E., Amato, M., and Izzo, A. A. (2021). Chicory inulin: Health benefits and therapeutic potential. Phytotherapy Research, 35(2), 631-640.
Hoffmann, D. (2003). Medical Herbalism. Healing Arts Press.
Yarnell, E. (2010). Botanical diuretics. Alternative and Complementary Therapies, 16(2), 92-98.
Slavin, J. (2013). Fiber and prebiotics. Nutrients, 5(4), 1417-1435.

Key Constituents

Compound / Nutrient	Type	Function in Body	What It Helps With	Source
Inulin	Prebiotic fiber	Feeds beneficial gut bacteria	Digestion, blood sugar balance, immunity	[1]
Chicoric acid	Polyphenol antioxidant	Reduces oxidative stress	Immunity, inflammation	[2]
Lactucin, Lactucopicrin	Sesquiterpene lactones	Modulate nervous system	Pain relief, relaxation, sleep	[3]
Manganese	Trace mineral	Enzyme cofactor, antioxidant support	Metabolic health	[4]
Vitamin K	Fat-soluble vitamin	Blood clotting, bone health	Bone and cardiovascular health	[5]

Reference List

Slavin, J. (2013). Nutrients, 5(4), 1417-1435.
Bais, H. P., et al. (2002). Journal of Agricultural and Food Chemistry.
Wesołowska, A., et al. (2006). Journal of Ethnopharmacology.
NIH. (2020). Manganese - Fact Sheet for Health Professionals.
Booth, S. L. (2012). Annual Review of Nutrition, 32, 415-435.

Heal Thy Soil

Land Issue	Plant Function	Part or Behavior	How to Use It	Environmental Benefit	Source
Compacted or degraded soil	Breaks up hard soil layers	Deep taproot	Let grow one full season; chop and drop	Improves aeration, water penetration	[1]
Low nutrient availability	Accumulates and mobilizes nutrients	Root and foliage	Compost biomass or let decompose in place	Returns calcium, magnesium, potassium to topsoil	[2]
Erosion-prone slopes	Soil stabilizer and pioneer	Holding roots, drought tolerance	Broadcast seed in fall or spring	Reduces erosion, supports succession	[3]
Lack of pollinators	Pollinator attractant	Flowering stalks	Let flower fully near crops/edges	Supports bees, hoverflies in recovery zones	[4]

Reference List

Pattinson, D. (2001). Soil Science Journal.
Brinton, W. (2005). Woods End Research Laboratory.
Sullivan, P. (2003). ATTRA Sustainable Agriculture Program.
Kremen, C. & Miles, A. (2012). Ecology Letters.