Chicory (witloof) and Nutmeg. Another old Dutch recipe.

This chicory gut health recipe has been a favourite of mine since childhood — simple to prepare and genuinely therapeutic. Chicory is one of the most underrated vegetables for gut health — and one that most British supermarkets overlook entirely. Known as witloof in Dutch and Belgian endive in French, it is a staple of northern European cooking and a genuinely therapeutic food for the digestive system. This chicory gut health recipe comes from my Dutch childhood and is one I still make regularly. It is simple, warming, and packed with prebiotic benefits.

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Chicory Gut Health Benefits — Why It’s Worth Eating

Chicory contains several compounds that make it particularly valuable for digestive health:

Inulin — a soluble prebiotic fibre that feeds beneficial gut bacteria and has a gentle effect on constipation. Inulin reaches the colon intact, where it ferments and supports a healthy microbiome.

Oligosaccharides — another class of prebiotic compounds that support colon health and beneficial bacterial populations.

Dietary fibre — supports healthy digestion, helps with dyspepsia, and stimulates the appetite without burdening the digestive system.

Vitamins A, C, and K — important for immune function, skin health, and blood clotting respectively.

Calcium and potassium — potassium has a mild sedative effect on the nervous system, making chicory a good choice for an evening meal if you are working on sleep quality.

Chicory grows year-round, usually in the dark to preserve its characteristic pale colour and slightly bitter flavour. During a recent trip to Bruges I was reminded how central it is to Belgian and Dutch cuisine — every restaurant menu featured it, and the markets were full of it. It has a sweet yet gently bitter taste that pairs beautifully with nutmeg and a simple white sauce.

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Chicory and Nutmeg Recipe — Marijke’s Dutch Classic

Serves 2 — preparation time 20 minutes

Ingredients:

• 4–6 heads of chicory (witloof)
• 30g butter
• 30g plain flour
• 300ml whole or oat milk
• Fresh nutmeg for grating
• Salt to taste
• Optional: MCT coconut oil in place of the white sauce for a dairy-free version

Method:

1. Slice the chicory like a loaf of bread and boil for 10 to 15 minutes until tender
2. Drain well and transfer to an ovenproof dish
3. Make a simple white sauce — melt the butter, stir in the flour, then add the milk gradually, stirring until smooth and thickened
4. Pour the sauce over the chicory
5. Grate fresh nutmeg generously over the top — a few good sprinkles is all you need
6. Serve alongside your choice of vegetables and fish or a plant-based protein

For a dairy-free alternative, drizzle MCT coconut oil over the chicory in place of the white sauce — it works beautifully and adds its own digestive benefits.

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A Note on Nutmeg

Nutmeg deserves more credit as a therapeutic spice. The active compound myristicin, found in its essential oil, supports memory and cognitive function. Nutmeg also helps with flatulence, acts as a digestive aid, has mild anti-inflammatory properties, and relaxes smooth muscle — all of which make it a natural companion to chicory in a gut-supportive meal.

Always use freshly grated nutmeg rather than pre-ground powder. The powder loses its potency quickly, whereas a whole nutmeg seed grated fresh delivers the full flavour and therapeutic benefit. A special nutmeg grater is a small but worthwhile kitchen investment.

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Supporting Your Gut Health Further

Diet is one of the most powerful tools for digestive health. Incorporating prebiotic-rich foods like chicory regularly supports the gut microbiome between colonic sessions — and the two approaches work well together. If you would like to discuss a more comprehensive approach to your digestive health, I would be happy to help.

Book a session at Phenomenal Colonics, Balance On The Lane, 16 England’s Lane, Belsize Park, London NW3 4TG — or contact me on +44 (0)7982 831239. WhatsApp is welcome.

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About Marijke Vogel – author of the this chicory gut health recipe

Marijke Vogel is an ARCH and CNHC-accredited colon hydrotherapist and qualified naturopath, herbalist, and iridologist with over 25 years of clinical experience, practising at Balance On The Lane, 16 England’s Lane, Belsize Park, London NW3 4TG.

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This content is for informational purposes only and does not constitute medical advice. Always consult your GP before beginning any new health treatment. For more on the role of prebiotic fibre in digestive health, the NHS has published guidance on fibre and gut health that is worth reading alongside any dietary changes.