1. What is inulin?
Inulin is a soluble dietary fiber, which is a type of fructan. It is related to oligofructose (FOS). Oligofructose has a shorter sugar chain, while inulin is longer; thus, inulin ferments more slowly and produces gas more slowly. Inulin produces a viscous property when dissolved in water and is therefore often added to yogurt to adjust the consistency. Inulin is slightly sweet, one-tenth as sweet as sucrose, but contains no calories. Inulin is not digested by the body itself, when it enters the colon it is utilized by our gut bacteria. Inulin has good selectivity, it is basically only utilized by good bacteria, thus making it one of the most recognized prebiotics.
2. What are the effects of inulin?
Inulin is one of the most researched prebiotics, and many human trials have shown that it has some great health effects. These include: improving high blood cholesterol, improving constipation, aiding weight loss and promoting the absorption of trace minerals.
① Improve high blood fat
During the fermentation of inulin by intestinal bacteria, a large amount of short-chain fatty acids are produced. These short-chain fatty acids can improve the body’s metabolic status.
A systematic review shows that inulin can lower “low-density lipoprotein cholesterol” (LDL) for all people, and for people with type 2 diabetes, inulin can increase the level of high-density lipoprotein cholesterol (HDL) and help them to control blood sugar.
② Improve constipation
Inulin can promote the growth of bifidobacteria in the intestinal tract and reduce the level of bile-loving bacteria, thus helping to improve the environment of the intestinal tract. Inulin has better water storage properties, which is also helpful in improving constipation. A number of randomized controlled trials have shown that inulin can help improve constipation in children, adults and the elderly. Inulin reduces the difficulty of bowel movements and is effective in increasing the frequency and regularity of bowel movements.
However, despite its ability to improve constipation, inulin has no significant effect on bloating or abdominal pain. In fact, bloating is the most common side effect of inulin (excessive intake).
③Helps weight loss
As a dietary fiber, inulin can provide a sense of satiety. Including 8g of inulin (with added oligofructose) in a daily supplement for obese children can effectively control their gastric hunger hormone levels. Their appetite can also be reduced as a result. In addition, inulin can reduce the inflammatory response in the body of obese people – lowering the level of C-reactive protein and tumor necrosis factor.
④ Promote the absorption of micronutrients
Certain dietary fibers can promote the absorption of trace elements, and inulin is one of them. Inulin can effectively promote the absorption of calcium and magnesium in the body.
4. How much inulin should I take?
The safety of inulin is good. Daily intake of 50g of inulin is safe for most healthy people. For healthy people, 0.14g/kg of inulin supplementation is not likely to cause adverse reactions. (For example, if you are 60kg, daily supplementation of 60 x 0.14g = 8.4g of inulin) Relief of constipation generally requires a larger dosage of inulin, usually 0.21-0.25/kg. (It is recommended to slowly increase the dosage to a suitable amount) For sensitive people or IBS patients, inulin supplementation needs to be done carefully to avoid worsening of symptoms. A good strategy is to start with 0.5g and double it every 3 days if symptoms are stable. For IBS patients, an upper intake limit of 5g of inulin is appropriate. Compared to inulin, oligogalactose is more suitable for IBS patients. Addition of inulin to solid food is better tolerated and hence supplementation with meals is better.
5. What foods contain inulin?
Many plants in nature contain inulin, with chicory, ginger, garlic, onions and asparagus being among the richer ones. Chicory root is the richest source of inulin in nature. Chicory contains 35g-47g of inulin per 100g of dry weight.
Ginger (Jerusalem artichoke), contains 16g-20g of inulin per 100g of dry weight. Garlic is also rich in inulin, containing 9g-16g of inulin per 100g. Onion also has a certain amount of inulin, 1g-7.5g per 100g. asparagus also contains inulin, 2g-3g per 100g. in addition, banana, burdock, leeks, shallots also contain a certain amount of inulin.
Post time: Oct-07-2023
