Inulin

October 3, 2020

Overview

Inulin is a starchy substance found in a wide variety of fruits, vegetables, and herbs, including wheat, onions, bananas, leeks, artichokes, and asparagus. The inulin that is used for medicine is most commonly obtained by soaking chicory roots in hot water.

Inulin is commonly used by mouth for high blood fats, including cholesterol and triglycerides. It is also used for weight loss, constipation, diarrhea, and diabetes.

Classification

Is a Form of:

Starchy substance found in vegetables, fruits, herbs

Primary Functions:

High blood fats, cholesterol, triglycerides

Also Known As:

Beta(2-1)fructans, Chicory Extract, Chicory Inulin, Dahlia Extract, Dahlia Inulin

How Does It Work?

Inulin is not digested or absorbed in the stomach. It goes to the bowels where bacteria are able to use it to grow. It supports the growth of a special kind of bacteria that are associated with improving bowel function and general health. Inulin decreases the body's ability to make certain kinds of fats.

Uses

Constipation. Inulin seems to help relieve constipation in some children, adults, and elderly people. It increases the number of stools by up to about one per week. It also helps to make stools softer.
Diabetes. Short-term use of inulin along with antidiabetes drugs may improve blood sugar levels in some people with diabetes. The benefit of long-term use is unclear.
High levels of fats called triglycerides in the blood (hypertriglyceridemia). Taking inulin seems to lower triglycerides in some, but not all, people with high triglyceride levels.
Obesity. Taking inulin seems to decrease body weight a small amount in adults who are overweight or obese. In obese children, inulin decreases the amount of body fat

Recommended Dosing

The following doses have been studied in scientific research:

ADULTS

BY MOUTH:

For constipation: 12-40 grams per day for up to 4 weeks.
For diabetes: 10 grams per day for 8 weeks. Drinking 30 grams of inulin-containing milk powder dissolved in water before breakfast and 15 grams dissolved in water before dinner has been used for 12 weeks.
For high levels of fats called triglycerides in the blood (hypertriglyceridemia): The usual dose of inulin is about 14 grams daily.
For obesity: 10-30 grams per day for 6-8 weeks.

CHILDREN

BY MOUTH:

For constipation: 4 grams per day for 6 weeks.
For obesity: 8 grams per day for 16 weeks.

Inulin Supplements Frequently Asked Questions

Is inulin good or bad for you?

Studies show that a high intake of dietary fiber, like inulin, is associated with a reduced risk of cancer. Researchers are actively exploring the use of inulin to prevent cancer. As an immune system booster, it may also be a good preventive supplement against cancers of the digestive system.

What are the side effects of taking inulin?

Abdominal cramping.
Loose stools.
More frequent bowel movements.

Can you have too much inulin?

One of the most prevalent fiber-boosting ingredients is inulin. Like any fiber, it can cause gas, bloating and abdominal pain if consumed too quickly or in large quantities. Many of my clients who have complained about digestive discomfort don't realize how much inulin they're consuming each day.

Is inulin good for weight loss?

Several studies indicate that inulin can also help with weight loss (9, 10). Those taking inulin lost significantly more weight between 9 and 18 weeks (10). However, some studies of children with overweight or obesity have not found that oligofructose or inulin reduce calorie intake

Why does inulin make you fart?

Soluble fibres, including inulin, also force water from the body into the gut, helping to explain why these products often cause bloating. While they do release gas, they tend to do so over a longer time and produce less pressure against the gut lining.

Does inulin make you poop?

Inulin also adds bulk to your stool and increases the frequency of your bowel movements. You may have more bowel movements, but inulin slows overall digestion. This enables your body to better absorb nutrients from the food you eat.

Is inulin bad for IBS?

May improve constipation, abdominal pain and bloating in people with IBS, but more studies are needed. It has not been formally studied in IBS. Inulin. Highly fermentable and may worsen gas related symptoms in people with IBS.

How much inulin should you take per day?

A typical dose is 3.1 grams per day. You may prefer to get your inulin by eating foods it naturally occurs in. Consider using inulin supplements to further promote digestive health if you're on a probiotic regimen or currently using antibiotics to treat a bacterial illness.

What does inulin do to your body?

How much inulin is in a banana?

Bananas contain 0.5 g per 100 g each of inulin and oligofructose. For vegetables, chicory root is the best source of these components, providing 42 g of inulin and 23 g of oligofructose per 100 g.

Does inulin raise blood sugar?

As Beneo explains, chicory root fibers like inulin and oligofructose “are not digested by human enzymes, making them unavailable for glucose release into the blood stream, ensuring that their consumption does not raise blood glucose levels.” Chicory root fibers serve dual purposes: in addition to lowering blood glucose

Can you take inulin everyday?

Although all types of inulin are safe for most people, some are more likely to cause side effects. Therefore, it's best to start slow. Begin by adding some inulin-rich foods to your diet on a regular basis. If you decide to supplement, begin with no more than 2-3 grams a day for at least 1-2 weeks.

How much inulin should I take daily to lose weight?

For high levels of fats called triglycerides in the blood (hypertriglyceridemia): The usual dose of inulin is about 14 grams daily. For obesity: 10-30 grams per day for 6-8 weeks.

Is inulin a probiotic?

The fiber inulin, which is found in chicory root, bananas , and asparagus , is a prebiotic that can be used as food for gut bacteria. Onions, garlic, artichokes, and legumes are also prebiotic sources. When a food source contains both prebiotics and probiotics, the combination is called a synbiotic.

Is inulin a sugar?

The finished inulin powder typically contains 6–10% sugars represented as glucose, fructose and sucrose. These are native to the chicory root; they are not added after extraction. Oligofructose is derived from chicory in much the same manner as inulin.

How long does it take for inulin to work?

When starting to take inulin supplements, some sources suggest beginning with no more than 2–3 g a day for at least 1–2 weeks. Slowly increase this before reaching 5–10 g a day. Most studies into inulin use 10–30 g per day, gradually increasing the amount over time.

Is inulin hard to digest?

As noted above, taking in too much too quickly can lead to digestive discomfort — which can happen with any fiber. In addition, some people seem to be more sensitive to inulin and FOS than others, and may need to limit their consumption. Inulin does have some digestive benefits.

Does inulin spike insulin?

Inulin and FOS also may reduce our calorie intake and blood-sugar levels and increase calcium absorption. Inulin also seems to lower glucose and insulin levels after meals in average-weight and overweight people.

Can you put inulin in coffee?

Drinking a coffee enriched with inulin may reduce feelings of hunger and boost satiety, says a new study from Tel Aviv University in Israel. In addition, “the new beverage was safe and did not induce more side effects than regular coffee,” wrote the researchers.