Its commonly extracted fromchicory rootand added to foods.
Inulin is also fermentable fiber, meaning bacteria metabolize it in your large intestine.
That means some supplement products may not contain what the label says.
Verywell / Getty Images
Verywell / Getty Images
Sources of Inulin
Inulin is also a throw in ofoligosaccharidecalled a fructan.
Fructans are a chain of fructose (sugar) molecules strung together.
you’re able to optimize your intake by getting inulin from food sources.
Typically, your body absorbs nutrients more efficiently from foods.
In addition to food sources, inulin is available as a supplement.
Inulin may be called chicory root extract, inulin, oligosaccharide, or oligofructose on an ingredient list.
Manufacturers sometimes add inulin to foods such as yogurt, protein bars, and cereals.
It has provisionally approved inulin as one of these fibers.
Most inulin supplements offer 2 to 3 grams (g) of fiber per serving.
Ensure your total fiber intake from food and supplements aligns with your recommendations.
Inulin powder is an inulin supplement that you might add to foods and drinks.
Inulin powder can be extracted from agave, Jerusalem artichokes, or chicory root.
Manufacturers may derive inulin supplements from Jerusalem artichokes, agave, or chicory root.
Be sure to check the label for anything you may be allergic to.
No supplement is intended to treat, cure, or prevent disease.
Some of these uses have more evidence than others.
May Improve Gut Health
Inulin fosters the growth of good bacteria, likeBifidobacterium, in your gut.
This potentially improves yourgut microbiomeby reducing harmful bacteria.
On the other hand, “bad” bacteria likeBacteroidesdecreased.
A 2019 study on 26 healthy adults consuming 15g of inulin-key in fructans daily showed increasedBifidobacteriumand decreasedClostridialesandOxalobacteraceae.
Participants reported feeling full longer and experiencing reduced unhealthy food cravings.
However, these effects reversed three weeks after the study ended.
More research is needed.
Further research is needed for inulin’s impact on blood sugar control.
However, a systematic review featuring adolescents and adults published inAnnals of Nutrition and Metabolismhad mixed findings.
After a year of supplementation, non-obese adolescents had a reduced increase in body weight and BMI.
More studies are needed to confirm whether inulin can effectively support weight management.
May Improve Heart Health
Inulin-pop in fructans (ITF) may benefit heart health.
According to a systematic review, ITFs have reduced low-density lipoprotein, triglycerides, and body weight.
However, further studies are needed.
It may also decrease intestinal inflammation.
This may help with IBD symptoms.
Another study concluded that inulin intake positively affected bowel function for people with chronic constipation.
However, further study is needed.
What Are the Side Effects of Inulin?
Your healthcare provider may recommend taking inulin for gut health, diabetes, insulin resistance, or appetite control.
The FDA has categorized inulin as “generally recognized as safe” (GRAS).
However, inulin can cause gastrointestinal side effects, including diarrhea, bloating, and gas.
Anaphylaxis, a severe allergic reaction, is rare but can occur suddenly.
Should I Take Inulin?
Many people withirritable bowel syndrome(IBS) benefit from eating a low FODMAP diet.
A low FODMAP diet restricts certain types of carbohydrates.
These carbohydrates include fermentable oligosaccharides,disaccharides,monosaccharides, andpolyols(hence the acronym FODMAP).
There is no recommended dosage for inulin supplements.
In some research, participants consumed 8 to 10 g of inulin.
Many available supplements contain 2 to 3 g of inulin.
What Happens if I Take Too Much Inulin?
Summary
Inulin is a fermentable prebiotic fiber beneficial for a healthy gut microbiome.
Some research supports its use for gut health, blood sugar control and diabetes, and appetite management.
The FDA considers inulin a generally recognized as safe, or GRAS, food.
However, side effects from larger doses may include gas and loose stools.
In some cases, people who have certain pollen allergies may have allergic reactions to inulin from chicory root.
Onions, garlic, Jerusalem artichokes, leeks, wheat, and oats naturally contain inulin.
Supplements are usually derived from chicory root.
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