Inulin
Updated Aug. 12th, 2019
What is it?
Inulin is a starchy substance found in many vegetables and fruits. Foods with a high inulin content, include Jerusalem artichoke, onion, leek, garlic, banana and chicory root. Inulin is one of only two Fructooligosaccharides (FOS) to be defined as a prebiotic.
Prebiotic verus probiotic?
Prebiotics are defined based on 3 criteria; 1) The(food) source must be non-digestible and resistant to gastric acidity, hydrolysis by intestinal digestive enzymes, and gastrointestinal absorption. 2) It must be fermentable 3) should, in a selective way, stimulate growth and/or metabolic activity of intestinal bacteria, which it does at the expense of pathogenic bacteria. To put it more simply, our digestive system is unable to break down inulin, meaning it travels, unharmed, through to our bowels where it ferments and stimulates the growth of ‘good bacteria’ or probiotics. Inulin selectively increases the production of both the lactic acid producing bacteria (Lactobacillus species) and the bifidobacterium species of 'beneficial' bacteria. A healthy gut flora consists of a large amount of these ‘good bacteria’ that then serve to suppress pathogenic bacteria from flourishing.
What this means for our health
Inulin, through the growth of ‘healthy bacteria’, promotes the healthy digestion and absorption of nutrients from food. As an indigestible fiber, inulin also helps to promote healthy elimination and is often used for the effective treatment of constipation, without having the common bulking effect that so many fiber supplements have. Click the link to see more on how to safely and effectively treat constipation. As a fiber, inulin may also have the added benefit of helping to regulate blood sugar, applicable not only to individuals with diabetes or those termed pre-diabetic, but helpful for those looking to control cravings and weight gain.
Look out Triglycerides!
Inulin may actually decrease the body’s ability to make a certain type of fat called triglycerides. Many individuals with high cholesterol may also find that their triglyceride level is also high, or in fact that it is ONLY their triglyceride level that is out of range, equally as concerning. Inulin can significantly decrease triglyceride levels after only a couple months of regular use. To learn more about high cholesterol, visit our cholesterol article.
Inulin as a supplement
Pre and pro-biotics, when taken together, enhance each others' effects. This is why many companies are now including prebiotic fibre such as inulin along with the live cells of a probiotic. Inulin is also found in many combination fiber supplements, mainly sourced from chicory root. Although less often, inulin, can also be found on its own. Recommended dosages range from 10-20 g/day, depending on the condition being treated. Consult a healthcare practitioner if supplementing with high doses, as malabsorption issues can result. Be sure to take inulin away from any medication or other supplements, as to not interfere with their absorption.
I tried taking an inulin based fiber supplement a few years ago. I know that it is supposed to be really helpful for gut health, but my experience was that it caused me so much gut pain! Even the tiniest little amount.
It is an ingredient in some foods, so I've had to get vigilant at reading ingredients.
So if you happen to have gut issues already, and are wanting to try inulin, I would recommend starting with a very tiny amount.
Hello Lily,
We're sorry this supplement didn't work for you. Fibre can cause discomfort and should be started off with a lighter dose and built up. If you're looking for other gut supporting supplements, like L-Glutamine, I've linked our article that can help you find something more fitting for you.
https://www.nationalnutrition.ca/articles/health-concerns/digestive-health/
Have a healthy day.
I have been using Inulin to help control my blood glucose levels. It is a good product.
Hello Sharon,
We're glad you found a natural supplement to help you balance your blood sugar and that you're enjoying our articles, thank you for sharing. You may also enjoy our healthy recipes, many of which are low/no sugar!
https://www.nationalnutrition.ca/articles/healthy-recipes/