Inulin is a type of carbohydrate that can be found in many plants. It has recently become popular as a dietary supplement because it is believed to offer a number of health benefits. However, there are also some risks associated with taking inulin. In this blog post, we will take a look at the good, the bad, and the ugly of inulin!
What are all these ‘biotics?
Prebiotics, probiotics, and postbiotics are words being thrown around everywhere it seems nowadays. Let’s break these down really quick:
Prebiotics
Prebiotics are indigestible fibers that help feed the good bacteria in our guts. These good bacteria are essential for helping our digestive system work better.
Probiotics
Probiotics are live microorganisms (usually bacteria) that offer health benefits when consumed. They can be found in fermented foods like yogurt or kimchi, or in dietary supplements. So where prebiotics are the food supply for the good bacteria, probiotics are the actual bacteria we need to balance out our gut.
Postbiotics
Postbiotics are beneficial compounds that are created by probiotic bacteria as they ferment prebiotic fibers. These include short-chain fatty acids, vitamins, and enzymes. So technically this is the “waste” of the probiotics which our body needs for us to live.
What is Inulin?
Inulin is a prebiotic fiber, which means it helps feed the good bacteria in our guts. It is found in a variety of plant foods, including chicory root, dandelion root, garlic, Jerusalem artichoke, and leeks. Inulin is also available in supplement form for when you cannot get enough through a normal diet. What may surprise you is that inulin is also frequently used as a sweetener or fat substitute. For example, it is sometimes used as an alternative to eggs in baked goods or added to ice cream to reduce the amount of fat.
While our friendly neighborhood gut bacteria can use inulin, the human body doesn’t produce digestive enzymes that can break it down. Because we cannot break inulin down ourselves, it makes its way through the stomach and small intestine until it reaches the large intestine where our gut bacteria finally break it down. It is there that inulin feeds the gut bacteria that produce the postbiotic butyrate.
Again, you can also get inulin in supplements such as capsules, gummies, tablets, and powders. Typically these are made from the use of chicory root.
2017 review discussing benefits of inulin
So why take inulin?
Obviously, with the rising popularity of prebiotics, it seems like inulin would be a great addition to anyone’s diet. There are quite a few benefits to inulin, but there are also some problems and risks.
It can keep you regular
Dietary fiber such as inulin can help stimulate bowel movements. This not only can help keep your movements more regular but is also a reason that inulin is used to treat constipation. Inulin is a type of soluble fiber, which absorbs water in the gut to create a gel-like substance. This substance helps to soften stool and improve motility.
Improves overall digestive health
I’m sure by now you know that inulin is great for helping maintain good digestive health, but it’s worth saying it again. Inulin helps promote a better balance of the good bacteria in our gut. Some studies have shown inulin specifically can stimulate the growth of beneficial bacteria.
While you may think better digestive health will just have effects on your gut, you would be wrong. There are many studies now showing a strong connection between the gut and the brain. This concept is the gut-brain axis and means you will also see improved mental health as well.
Helps with weight loss
Since inulin is a soluble fiber, that makes it helpful for weight loss. Soluble fiber can help curb your hunger by increasing the feeling of fullness after eating. There was a study done that showed inulin helped promote weight loss, at least in prediabetic persons.
Improved calcium and magnesium absorption
Inulin has been shown to improve the absorption of certain nutrients in the gut, specifically calcium and magnesium. Calcium of course is necessary for strong bones but is also important in helping the nervous system communicate throughout the body. Magnesium is used by the body in numerous biochemical reactions that help with things such as blood sugar and blood pressure, and even muscle function.
Issues with Inulin
While you can get away with consuming too much of certain things, inulin is not one of them. Take too much of certain supplements and you end up with expensive urine. Too much inulin though can have some adverse effects. Whether in food or supplement form, consuming too much inulin can cause effects such as:
- Constipation (I know it’s weird that it can both help and cause this but it’s true)
- Cramping
- Bloating
- Diarrhea
- GAS (this is probably the most common complaint)
It is also important to note that even consuming a normal amount of inulin can have adverse effects under certain conditions. Inulin is high in FODMAPs, which are short-chained carbohydrates that can cause intestinal issues. So people who have a sensitivity to FODMAPs, or have a condition like Irritable Bowel Syndrome, may experience the negative side effects more readily.
How much Inulin do I need each day?
There is really no set-in-stone Recommended Daily Allowance (RDA) for inulin. You can find suggested amounts ranging from 14 grams per 1,000 calories per day to a flat 8-18 grams total per day. Of course, these values will need to be lower if you are sensitive to FODMAPs or have other digestive issues.
Where can I get inulin?
Foods rich in inulin
- Artichokes, specifically Jerusalem artichokes
- Asparagus
- Bananas
- Burdock
- Chicory
- Dandelion root
- Garlic
- Leeks
- Oats
- Onions
- Soybeans
- Wheat
- Wild yams
- Some processed foods such as cereal, yogurt, cheese, and ice cream (as a fat replacement)
Supplements
You can find a variety of inulin supplements such as the ones below. However, before starting any supplement you should check for any potential complications with your current medications and supplements. You should also see if you can get enough inulin strictly through a healthy diet. If you do start an inulin supplementation, then start with a low dose and slowly work up until you start to notice negative effects.
