Detox
Burdock Root
A long, earthy root used traditionally in East Asian and folk herbalism for skin and digestive support, and a source of inulin.
Detox
Gut Health
Skin Health
Serving
1 cup, sliced, cooked (120g)
Calories Per Serving
110
Key nutrients
Inulin (prebiotic fiber), potassium, antioxidants
Nutrient density
Not officially rated
Why it’s worth eating
Burdock root is high in fiber, antioxidants, and inulin, a prebiotic that supports gut health. Use in teas, soups, and stews for earthy flavor and nutrition.
What you may notice
Digestive comfort
Skin appearance
Markers worth tracking
Stool microbiome diversity (if tested)
Fasting blood glucose
How to eat it
Peel and soak slices in water briefly before cooking to reduce bitterness, then simmer, roast, or stir-fry like other root vegetables.
Pairs well with
Other inulin-rich foods (garlic, onion), compounds the prebiotic effect
Sesame oil, a traditional pairing in dishes like kinpira gobo
Storage
Refrigerate unwashed in a perforated bag, or store in damp sand in a cool place as done traditionally; use within 1-2 weeks.
The numbers, per 1 cup, sliced, cooked (120g)
NA
Vitamin K
0%
Vitamin A
5%
Vitamin C
5%
Calcium
8%
Iron
21%
Magnesium
16%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.3g
Burdock root, cooked, boiled, drained (FDC 170384)
Evidence
D
HONEST FLAG: burdock efficacy claims are animal and in vitro only. The citable finding is a CONTAMINATION poisoning risk, not burdock toxicity itself.
Study dose vs. serving
No established benefit dose.
Bryson et al. JAMA. 1978;239:2157. A 26-year-old woman developed blurred vision, urinary retention, dry mouth and bizarre behaviour after drinking commercial burdock tea; FDA confirmed about 30 mg/g atropine in the preparation. A second confirmed case (J Toxicol Clin Toxicol. 1984) estimated about 2.28 mg atropine ingested.
Use caution if
You have IBS or are FODMAP-sensitive, the inulin content can cause gas and bloating
You take diabetes medication, burdock has traditionally been used for mild blood-sugar effects that could be additive
Details
Type
Fruits & Veg
Season
Autumn-winter root
Forms
Fresh (gobo), dried, tea
Price
Premium
Bioactive
Inulin (prebiotic fructan) plus the lignans arctiin and arctigenin
Heat stable
Yes - inulin survives cooking
Watch
BELLADONNA CONTAMINATION: commercially packaged burdock root tea has caused anticholinergic (atropine) poisoning via wild-harvest misidentification with Atropa belladonna. Burdock itself is not poisonous. Contact dermatitis and anaphylaxis to burdock (Asteraceae) are also documented.
Reliability
2 / 5
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