Inulin is a type of fiber found in plants that is made up of the simple sugar fructose. Research shows it can improve regularity, lower blood sugar and fat levels, and increase weight loss. Read on to see other potential benefits of inulin and how to take it without experiencing side effects.<\/p>\n
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Inulin (not to be confused with insulin<\/a>, which is a hormone that controls blood sugar levels) is a type of soluble fiber found in a variety of plants. Fibers are compounds that are not digested or absorbed by the human gut.<\/strong> Soluble fibers attract water and are turned into gel during digestion [R<\/a>].<\/p>\n Inulin is present in 36,000 plant species including those we consume in our daily diets such as wheat, onion, bananas, garlic<\/a>, and asparagus. They are also found in less common foods such as Jerusalem artichokes and especially chicory, the main source for commercial extraction of inulin [R<\/a>].<\/p>\n Plants containing inulin use it to store energy and as a protection against cold<\/a> temperatures. When exposed to cold temperatures, inulin acts as an antifreeze [R<\/a>].<\/p>\n Inulin is made up of a string of fructose molecules (like beads on a string) with glucose<\/a> on either end. However, these molecules are linked in the chain by bonds that are not digestible by the human gut. Therefore, they move slower in the bowel, absorb water, and swell up like a gel that helps in forming softer stools [R<\/a>].<\/p>\n The number of fructose molecules in each string (beads) can vary from 2 to 60<\/strong>. Inulin is called high-performance inulin when it contains more than 10 molecules of fructose strung together. When they are manufactured commercially, the shorter chains are removed from the product. Chains that contain less than 10 molecules are called fructooligosaccharides (FOS).<\/p>\n Fructooligosaccharides have a sweet, pleasant flavor and are used to supplement foods with fibers [R<\/a>].<\/p>\n Inulin\u2019s solubility allows it to absorb a lot of water. As it swells up, it forms a gel that gathers fat particles along the way and takes them out of the body [R<\/a>].<\/p>\n In addition, it increases the number of beneficial bacteria in your gut by acting as their food source (prebiotic) [R<\/a>].<\/p>\n Natural sources of inulin are chicory root, Jerusalem artichoke<\/a>, agave, garlic, jicama, yacon root, sprouted wheat, onions, bananas, fresh herbs, and asparagus. Less common sources of inulin are dandelion<\/a> root, coneflower, burdock root, and camas root.<\/p>\n Inulin acts as prebiotic by being a non-digestible food ingredient that feeds the good bacteria in the gut [R<\/a>, R<\/a>, R<\/a>].<\/p>\n The human gut contains trillions of beneficial bacteria (probiotics<\/a>). Bifidobacteria are good bacteria that occupy the lower gut (colon). They ferment complex carbohydrates that cannot be digested in the upper gut and releases short-chain fatty acids<\/strong> (such as butyrate<\/a>) that are essential for human health [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Inulin is basically food for bifidobacteria and stimulates their growth and activity. Good bacteria have a number of important functions in our bodies. They [R<\/a>, R<\/a>, R<\/a>]:<\/p>\n Multiple studies have shown that inulin stimulates the growth of bifidobacteria. For instance, 8 healthy subjects were given fructooligosaccharide instead of sucrose for 15 days and their stools were monitored. Although the total number of bacteria in their stool did not change, bifidobacteria became the predominant type [R<\/a>].<\/p>\n In another study, 10 constipated elderly patients were given inulin for 19 days and their stools were monitored. These patients also showed an increase in the bifidobacteria numbers with a simultaneous decrease in harmful bacteria [R<\/a>].<\/p>\n Therefore, inulin improves gut health in humans in part by stimulating the growth of beneficial bifidobacteria<\/strong>.<\/p>\n Other bacterial groups also seem to be impacted by the consumption of inulin. In a clinical trial on 165 people, this fiber also increased the abundance of Anaerostipes <\/em>(which may improve digestion and even protect from colon cancer by producing butyric acid) and reduced Bilophila <\/em>(which are associated with harder stools and constipation) [R<\/a>].<\/p>\n Some studies in bacteria grown in a lab show that inulin also increased bad bacteria such as Salmonella<\/em> and those that don\u2019t cause disease in normal individuals but may cause infections in people with weakened immune systems such as Klebsiella<\/em> and Escherichia coli<\/em> (commonly known as E. coli<\/em>). However, other lab studies show that inulin suppresses the growth of bad bacteria like Clostridium difficile<\/em> by increasing bifidobacteria growth [R<\/a>, R<\/a>].<\/p>\n Due to its ability to swell up after absorbing water, inulin is very effective in reducing constipation. A study was conducted in which 17 constipated children, aged 2-5 years, were given inulin and their stool consistency was monitored. Children who took these inulin-type fructans had softer stools [R<\/a>].<\/p>\n Multiple studies have also shown that inulin increased the frequency of stools and their consistency in adults [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Inulins<\/strong><\/a> increase the bulk of the stool<\/strong> by forming a gel-like substance and by increasing beneficial bacteria in the human gut<\/strong> [R<\/a>].<\/p>\n The evidence suggests that inulin may help with constipation. You may discuss with your doctor if it may be helpful in your case. Remember that inulin should never be taken in place of what your doctor recommends or prescribes for constipation.<\/p>\n In a study of 49 type 2 diabetic women, supplementation with inulin significantly reduced<\/strong> fasting<\/strong><\/a> blood sugar <\/strong>(by 8.5%<\/strong>) and<\/strong> HbA1c<\/strong><\/a> (by 10.4%<\/strong>), an indicator of the average blood sugar levels over the previous three months<\/strong> [R<\/a>].<\/p>\n Milk powder containing inulin and resistant dextrin lowered blood sugar levels before and after meals, insulin resistance<\/a>, and blood pressure in a clinical trial on over 100 elderly people with type 2 diabetes [R<\/a>].<\/p>\n In another trial on 60 middle-aged people with this condition, supplementation with inulin and butyrate (but not with inulin alone) for 45 days reduced blood sugar levels before meals [R<\/a>].<\/p>\n A meta-analysis of 20 studies and 607 adults participants found that there was a tendency for reduced blood sugar levels in type 2 diabetic patients [R<\/a>].<\/p>\n Again, the evidence suggests that inulin may help lower blood sugar levels in people with type 2 diabetes. However, it shouldn\u2019t be taken instead of prescribed antidiabetic medication. You may discuss with your doctor if it may help as an add-on to your treatment regime.<\/p>\n 3) Lowering Blood Fats<\/strong><\/p>\n Inulin may decrease fat levels in the blood through various mechanisms. It may [R<\/a>]:<\/p>\n In a small trial on 22 healthy men, pasta enriched with inulin reduced blood triglycerides<\/a> by 22.2% while increasing HDL<\/a> (\u201cgood\u201d) cholesterol by 35.9% [R<\/a>].<\/p>\n In another trial on over 200 adults with high blood cholesterol, an inulin-enriched soymilk drink reduced total cholesterol by 6.6% and LDL<\/a> (\u201cbad\u201d) cholesterol by 10% but had no effects on triglycerides and HDL (\u201cgood\u201d) cholesterol [R<\/a>].<\/p>\n In a study of 49 type 2 diabetic women, inulin reduced total cholesterol by 12.9% and triglycerides<\/a> by 23.6% [R<\/a>].<\/p>\n A meta-analysis of 15 randomized controlled trials concluded that dietary inulin-type fructans significantly reduced triglycerides in the blood<\/strong> [R<\/a>].<\/p>\n There seems to be, however, a difference in the effect of inulin on normal subjects versus patients with high cholesterol. Inulin tended to lower blood triglycerides in normal subjects and cholesterol in those with high levels of this fat [R<\/a>].<\/p>\n To sum up, the evidence suggests that inulin may help lower blood fat levels (especially triglycerides in healthy people and cholesterol in those with high levels). You may discuss with your doctor if taking inulin may help you lower your blood fat levels.<\/p>\n Inulin<\/strong>, when added to low-calorie foods, may be an effective way to suppress appetite and control food intake<\/strong> [R<\/a>].<\/p>\n A study in 40 women showed that consuming 16 g per day of inulin-type fructans in the morning for 7 days curbed appetite and helped reduce food intake during lunch [R<\/a>].<\/p>\n In another study with 125 overweight and obese adults, a snack bar containing inulin reduced hunger<\/a>, appetite, and food intake over a 12-week period [R<\/a>].<\/p>\n Similarly, incorporating inulin into food products reduced appetite and slightly increased energy expenditure at rest in a clinical trial on 21 overweight but otherwise healthy people [R<\/a>].<\/p>\n However, 10 g of inulin before meals was ineffective at suppressing appetite in a small trial on 7 overweight middle-aged and elderly adults [R<\/a>].<\/p>\n Inulin may help control appetite in several ways:<\/p>\n These are most likely the results of increased short-chain free fatty acids [R<\/a>, R<\/a>, R<\/a>], but there are also studies that question their involvement [R<\/a>].<\/p>\n Dietary inulin may also help lose <\/em>weight<\/a>.<\/p>\n In a study of 44 individuals with prediabetes, those who took inulin for 18 weeks lost significantly more weight than those taking cellulose<\/strong> (plant fiber) [R<\/a>].<\/p>\n Another study of 35 obese women found that inulin-rich yacon syrup decreased body weight and waist circumference [R<\/a>].<\/p>\n Taken together, limited evidence suggests that inulin may help with overweight by reducing food intake and helping burn fat. However, other lifestyle interventions such as doing more exercise<\/a> or improving your diet may be safer and more effective. You may use inulin as a complementary approach if your doctor determines that it may be helpful in your case.<\/p>\n Four studies in 14 women, 9 men, 13 young men and women, and 59 adolescent girls found that supplementation with inulin increased calcium absorption and retention [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Similarly, chicory inulin increased blood calcium levels in a clinical trial on 46 diabetic women [R<\/a>].<\/p>\n However, 2 studies on 12 healthy men and 14 adolescent girls found inulin ineffective at increasing calcium uptake [R<\/a>, R<\/a>].<\/p>\n In a study of 15 postmenopausal women treated with either inulins or placebo for 6 weeks, there was an increased absorption of<\/strong> magnesium<\/strong><\/a> in the inulin group<\/strong> [R<\/a>].<\/p>\n Inulin also increased magnesium absorption and retention in rats [R<\/a>, R<\/a>].<\/p>\n One of the reasons suggested for this is that inulin causes the production of short-chain fatty acids that reduce the pH in the large intestine<\/strong>. This increases the solubility of calcium and magnesium<\/strong>, which then become more available for absorption [R<\/a>, R<\/a>].<\/p>\n Taken together, a few, small clinical trials (with mixed results in the case of calcium) and some animal research are insufficient to claim that inulin increases calcium and magnesium uptake. Larger, more robust clinical trials are needed to shed some light on this potential benefit.<\/p>\n In a study of 98 adolescents, inulin supplementation for one year increased calcium absorption and bone mineral density compared to controls [R<\/a>].<\/p>\n Similarly, an intervention with 8 g\/day of inulin-type carbohydrates improved bone calcium absorption (but only in 32 out of 48 adolescents) in another trial [R<\/a>].<\/p>\n However, a beverage fortified with inulin had no effect on bone resorption in a clinical trial on 15 middle-aged, wheelchair-bound people [R<\/a>].<\/p>\n Pregnant mice that were given inulin had thicker bones than mice supplemented with a regular diet or a calcium-enriched diet. The offspring of mice given inulin also had increased bone mineral density compared to the offspring of mice in the other groups [R<\/a>].<\/p>\n Again, a few, small clinical trials with mixed results and an animal study cannot be considered sufficient evidence that inulin improves bone health. Further clinical research is needed.<\/p>\n Studies in humans and animals have shown that inflammatory bowel diseases<\/a> may result from some human bodies not tolerating the resident gut bacteria<\/a>. In such cases, prebiotics such as inulin can be used to reduce inflammation in the gut<\/strong> [R<\/a>, R<\/a>].<\/p>\n In a small trial on 19 people with ulcerative colitis<\/a>, dietary inulin was well tolerated and reduced indigestion symptoms and bowel inflammation (measured as stool calprotectin levels) [R<\/a>].<\/p>\n In another trial on 18 people with this condition, the combination of inulin with beneficial gut bacteria (Bifidobacterium longum) for a month reduced bowel inflammation and blood inflammatory cytokines (TNF-alpha<\/a> and IL-1alpha) [R<\/a>].<\/p>\n However, the results of clinical trials on using inulin to treat Crohn\u2019s disease, another type of inflammatory bowel disease, were inconclusive [R<\/a>, R<\/a>].<\/p>\n A study in mice showed that inulin reduced the inflammatory cytokine IFN-gamma<\/a> while increasing the anti-inflammatory IL-10<\/a>. This reduced gut inflammation in these animals [R<\/a>].<\/p>\n Once again, the evidence is insufficient to support the use of inulin in people with IBD<\/a>, especially in the case of Crohn\u2019s disease. More clinical trials on larger populations are needed.<\/p>\n In a clinical trial on 37 people with colon cancer and 43 who had undergone the surgical removal of polyps in the colon, an intervention with an inulin-enriched prebiotic and beneficial bacteria (Lactobacillus<\/em> <\/a>Components<\/strong><\/span><\/h3>\n
<\/a>Mechanism of Action<\/strong><\/span><\/h3>\n
<\/a>Natural Sources<\/strong><\/span><\/h3>\n
<\/a>Snapshot<\/strong><\/span><\/h3>\n
<\/a>Proponents<\/strong><\/h4>\n
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<\/a>Skeptics<\/strong><\/h4>\n
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<\/a>Health Benefits of Inulin<\/strong><\/span><\/h2>\n
<\/a>Effective as:<\/strong><\/span><\/h3>\n
<\/a>Prebiotic<\/strong><\/span><\/h3>\n
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<\/a>Likely Effective for:<\/strong><\/span><\/h3>\n
<\/a>1) Reducing Constipation<\/strong><\/span><\/h3>\n
<\/a>2) Lowering Blood Sugar<\/strong><\/span><\/h3>\n
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<\/a>Possibly Effective for:<\/strong><\/span><\/h3>\n
<\/a>Overweight<\/strong><\/span><\/h3>\n
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<\/a>Insufficient Evidence for:<\/strong><\/span><\/h3>\n
<\/a>1) Increasing Calcium and Magnesium Uptake<\/strong><\/span><\/h3>\n
<\/a>2) Bone Health<\/strong><\/span><\/h3>\n
<\/a>3) Inflammatory Bowel Disease<\/strong><\/span><\/h3>\n
<\/a>4) Preventing Colon Cancer Development<\/strong><\/span><\/h3>\n