While we often focus on macros like protein and carbs, one hidden gem is currently making waves in the wellness world. Inulin is a versatile soluble fibre that has recently stepped into the spotlight.
From supporting a healthy gut to helping you stay on track with weight management, this prebiotic powerhouse offers more than meets the eye.
Jump to:
- What is inulin?
- Health benefits of inulin
- Inulin dosage
- Side effects of inulin
- How to take inulin powder
- Best inulin sources
- Is inulin classed as a fibre?
- Frequently Asked Questions
What is inulin?
Inulin is a type of soluble fibre that absorbs water and is commonly found in a variety of vegetables. It belongs to a class of carbohydrates known as fructans, but they are structured in a way that is unique.
These fructose molecules are specifically linked together to prevent digestion within the small intestine. This means the fibre remains intact as it moves through your system.
Instead of being digested traditionally, inulin travels to the gut where it acts as a prebiotic. Prebiotics are essential because they help to feed and increase the number of good bacteria within our digestive system.1
Health benefits of inulin
1. Weight Loss Support
Do you feel forever hungry along every step of your weight loss journey? Inulin has been regularly suggested to help achieve weight loss goals by helping to regulate appetite and reduce those common feelings of hunger.1, 2, 3, 4
It works by making changes to specific hormones that control your appetite levels. This helps to reduce the number of calories you eat by decreasing your desire for food, and the results appear quite impressive.
For example, studies suggest that individuals may be able to lose between 1-6kg across 12-18 weeks through the addition of inulin powder to their diet.2, 4
Not only are these individuals potentially able to reduce their body weight, but they may also be able to reduce ectopic fat storage.2 Ectopic fat relates to fat that is stored within other areas of the body, such as the liver and muscle tissue.
2. Blood Sugar Control
Inulin could help to improve blood sugar levels in some cases by reducing the amount of fat stored within the liver. This may help improve our sensitivity to a hormone called insulin.5
Insulin is a key hormone in controlling blood sugar levels, as it helps to move glucose from the blood into the liver or muscle where it can be stored for energy later. If inulin can improve sensitivity to insulin, we may become more efficient at removing glucose from the blood.
This process allows for better control over blood sugar levels in the long term. It is a subtle but important shift in how the body handles energy.5
3. Digestive Health
The large intestine is home to more than 400 kinds of bacteria that are commonly referred to as either "good" or "bad" bacteria. High quantities of certain bacteria are important for our health, but imbalances can also lead to issues.6
Inulin plays an important role in keeping this balance in check by working as a prebiotic. This helps to feed and increase the number of these good bacteria, which are vital for a healthy system.
Keeping these "good bacteria" within the body is important, as they play a key role in digesting food among many other benefits. Inulin may also provide benefits to specific digestive issues, such as constipation.7, 8, 9
Inulin dosage
When starting to take inulin, it is commonly advised to start slow to allow your body to adjust. You might begin by adding foods that are rich in it into your regular diet to begin with.
If you decide to begin to supplement with inulin, start with small doses between 2-3g per day for the first two weeks. You can then follow this with small increases of 1-2g per week up until a dose of around 10g per day.
Although some studies have used intakes of between 20-30g per day, these higher ranges are more likely to result in side effects.2, 4 Staying within the recommended range is often more comfortable for the digestive system.
Side effects of inulin
While all individuals will respond differently to increases in inulin intake, there are some common effects to watch out for. Those who consume a low FODMAP diet will generally experience significant side effects and are often advised to avoid it.
Common side effects can range from slight discomfort to increases in gas and bloating. These are more likely to occur when taking dosages within the range of 7-10g per day.10
Because inulin is a fermentable fibre, it is normal for the gut bacteria to produce some gas as they digest it. However, if the discomfort is significant, reducing your intake and increasing it more slowly may help.
How to take inulin powder
Inulin powder is incredibly versatile and can be added to almost any of your favourite meals or drinks. It is even suitable for baking, which makes it an easy addition to a busy lifestyle.
It is commonly used worldwide in many food products because it typically does not affect the taste or appearance of food. This makes it an "invisible" way to boost your daily fibre intake.
For those who experience issues tolerating it, it is advised to consume inulin with meals. You can also divide your intake into smaller doses across the day to improve tolerance.11
Best inulin sources
Inulin can be found in over 3000 different vegetables, but some sources are much more concentrated than others. The primary sources of it come from foods such as:
Garlic: Contains high concentrations of prebiotic fibre. Asparagus roots: A great natural source of inulin. Jerusalem artichoke: Often contains around 15-20% inulin. Chicory root: One of the most common sources for supplements.
It can also be found in a range of more commonly consumed foods such as bananas, onions, leeks, and barley. However, many of these only possess a 1-5% inulin content.
Given that the average fibre intake within the UK is 10-15g lower than recommended values, many find it difficult to obtain enough.12 As such, it may be advised to consume an inulin supplement to help bridge the gap.
Is inulin classed as a fibre?
Inulin is a low-calorie soluble fibre containing approximately 1.5 calories per gram. While it is technically a form of carbohydrate, it behaves very differently in the body.
Because it is made up of fructose molecules that cannot be broken down by our enzymes, it contains significantly fewer calories than standard carbohydrates. The fibre simply cannot be absorbed by the small intestine.
When consumed, this soluble fibre absorbs water and subsequently turns into a gel-like substance. This is what helps support digestion and promotes that feeling of fullness.1
Frequently Asked Questions
What is inulin?
Inulin is a soluble fibre that travels to the gut, acting as a prebiotic to feed the good bacteria in the digestive system.
What are the benefits of inulin?
Health benefits of inulin may include weight loss support by regulating appetite, improved blood sugar control, and better digestive health.2,5,8
How much inulin should I take?
It is best to start slow with 2-3g per day for the first two weeks. You can then increase the dosage by 1-2g per week until you reach 10g daily.
What are the side effects of inulin?
Side effects may involve bloating and gas, particularly for those on a low FODMAP diet or those who increase their intake too quickly.10
Does inulin affect the taste of food?
No, inulin powder typically does not affect the taste or appearance of food, making it easy to add to meals and drinks.11
Where does inulin come from?
It is found in many vegetables, with high concentrations in chicory root, garlic, and Jerusalem artichokes.12
Take home message
Inulin provides several important health benefits, including possible improvements in glucose control, weight management, and digestive health. It is safe for most people, although those following a low FODMAP diet should likely avoid its consumption.
For everyone else, the key is to start small. Begin with low doses and gradually increase your intake to ensure your digestive system remains happy and healthy.
Mark is a current PhD researcher at the Research Institute for Sport & Exercise Science (Liverpool John Moores University) where his research focuses on the role of nutrition in skeletal muscle adaptation to training.
Mark also holds a Bachelor’s of Science in Sport & Exercise Science and a Master’s in Sport Nutrition and has published work in a range of scientific journals, professional magazines and has presented at both national and international conferences.
Alongside his research profile, Mark also practices as a performance nutritionist within professional football.Find out more about Mark’s experience here.
- Arora, T., Loo, R. L., Anastasovska, J., Gibson, G. R., Tuohy, K. M., Sharma, R. K., … & Frost, G. (2012). Differential effects of two fermentable carbohydrates on central appetite regulation and body composition. PLoS One, 7(8), e42109.
- Guess, N. D., Dornhorst, A., Oliver, N., Bell, J. D., Thomas, E. L., & Frost, G. S. (2015). A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes. Nutrition & Metabolism, 12(1), 36.
- Morrison, D. J., Thomas, E. L., MacDougall, K., Murphy, K. G., Mt-Isa, S., Bloom, S. R., … & Frost, G. (2014). Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults. Gut, 64(11), 1744-1754.
- Parnell, J. A., & Reimer, R. A. (2009). Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. The American Journal of Clinical Nutrition, 89(6), 1751-1759.
- Lim, E. L., Hollingsworth, K. G., Aribisala, B. S., Chen, M. J., Mathers, J. C., & Taylor, R. (2011). Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol. Diabetologia, 54(10), 2506-2514.
- Sekirov, I., Russell, S. L., Antunes, C. M., & Finlay, B. B. (2010). Gut microbiota in health and disease. Physiological Reviews, 90(3), 859-904.
- Leenen, C. H., & Dieleman, L. A. (2018). Inulin and oligofructose in chronic inflammatory bowel disease. The Journal of Nutrition, 137(11), 2572S-2575S.
- Marteau, P., Jacobs, H., Cazaubiel, M., Signoret, C., Prevel, J. M., & Housez, B. (2011). Effects of chicory inulin in constipated elderly people: a double-blind controlled trial. International Journal of Food Sciences and Nutrition, 62(2), 164-170.
- Yurrita, L. C., Martín, I. S. M., Ciudad-Cabañas, M. J., Calle-Purón, M. E., & Hernández, M. C. (2014). Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials. Nutrición Hospitalaria, 30(2), 244-252.
- Ripoll, C., Flourié, B., Megnien, S., Hermand, O., & Janssens, M. (2010). Gastrointestinal tolerance to an inulin-rich soluble roasted chicory extract after consumption in healthy subjects. Nutrition, 26(7-8), 799-803.
- Marteau, P., & Flourié, B. (2001). Tolerance to low-digestible carbohydrates: symptomatology and methods. British Journal of Nutrition, 85(S1), S17-S21.
- Kaczmarczyk, M. M., Miller, M. J., & Freund, G. G. (2012). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Metabolism, 61(8), 1058-1066.
References:
References:
Arora, T., Loo, R. L., Anastasovska, J., Gibson, G. R., Tuohy, K. M., Sharma, R. K., … & Frost, G. (2012). Differential effects of two fermentable carbohydrates on central appetite regulation and body composition. PLoS One, 7(8), e42109.
Guess, N. D., Dornhorst, A., Oliver, N., Bell, J. D., Thomas, E. L., & Frost, G. S. (2015). A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes. Nutrition & Metabolism, 12(1), 36.
Morrison, D. J., Thomas, E. L., MacDougall, K., Murphy, K. G., Mt-Isa, S., Bloom, S. R., … & Frost, G. (2014). Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults. Gut, 64(11), 1744-1754.
Parnell, J. A., & Reimer, R. A. (2009). Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. The American Journal of Clinical Nutrition, 89(6), 1751-1759.
Lim, E. L., Hollingsworth, K. G., Aribisala, B. S., Chen, M. J., Mathers, J. C., & Taylor, R. (2011). Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol. Diabetologia, 54(10), 2506-2514.
Sekirov, I., Russell, S. L., Antunes, C. M., & Finlay, B. B. (2010). Gut microbiota in health and disease. Physiological Reviews, 90(3), 859-904.
Leenen, C. H., & Dieleman, L. A. (2018). Inulin and oligofructose in chronic inflammatory bowel disease. The Journal of Nutrition, 137(11), 2572S-2575S.
Marteau, P., Jacobs, H., Cazaubiel, M., Signoret, C., Prevel, J. M., & Housez, B. (2011). Effects of chicory inulin in constipated elderly people: a double-blind controlled trial. International Journal of Food Sciences and Nutrition, 62(2), 164-170.
Yurrita, L. C., Martín, I. S. M., Ciudad-Cabañas, M. J., Calle-Purón, M. E., & Hernández, M. C. (2014). Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials. Nutrición Hospitalaria, 30(2), 244-252.
Ripoll, C., Flourié, B., Megnien, S., Hermand, O., & Janssens, M. (2010). Gastrointestinal tolerance to an inulin-rich soluble roasted chicory extract after consumption in healthy subjects. Nutrition, 26(7-8), 799-803.
Marteau, P., & Flourié, B. (2001). Tolerance to low-digestible carbohydrates: symptomatology and methods. British Journal of Nutrition, 85(S1), S17-S21.
Kaczmarczyk, M. M., Miller, M. J., & Freund, G. G. (2012). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Metabolism, 61(8), 1058-1066.
