What Is Inulin?

Inulin (not to be confused with insulin, which is a hormone that controls blood sugar levels) is a type of soluble fibre found in a variety of plants. Fibres are compounds that are not digested or absorbed by the human gut. Soluble fibres attract water and are turned into gel during digestion.

Inulin is present in 36,000 plant species including those we consume in our daily diets such as wheat, onion, bananas, garlic, 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.

Plants containing inulin use it to store energy and as a protection against cold temperatures. When exposed to cold temperatures, inulin acts as an antifreeze.

Components

Inulin is made up of a string of fructose molecules (like beads on a string) with glucose 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.

The number of fructose molecules in each string (beads) can vary from 2 to 60. 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).

Fructooligosaccharides have a sweet, pleasant flavour and are used to supplement foods with fibres.

Mechanism of Action

Inulin’s 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.

In addition, it increases the number of beneficial bacteria in your gut by acting as their food source (prebiotic).

Natural Sources

Natural sources of inulin are chicory root, Jerusalem artichoke, agave, garlic, jicama, yacon root, sprouted wheat, onions, bananas, fresh herbs, and asparagus. Less common sources of inulin are dandelion root, coneflower, burdock root, and camas root.

Proponents

Acts as a prebiotic

May reduce constipation

May lower blood sugar and fat levels

May help lose weight

May help increase calcium and magnesium absorption

May help with IBD

May help prevent colorectal cancer

Health benefits

Inulin is high in fibre and low in calories. It also has other health benefits.

It keeps you full (of fibre)

Fibre is any type of carbohydrate the body can’t digest. It moves through the intestines intact and continues into the colon to serve as a food for the bacteria there. Fibre has low caloric value, but it’s essential to good health.

The fiber in inulin is soluble, which means it dissolves in water. It dissolves in the stomach and then forms a gelatinous substance that:

slows digestion

increases fullness

reduces cholesterol absorption as it passes through the digestive tract

It promotes digestive health

Your gut contains between 15,000 and 36,000 species of bacteria. Only a small portion of the bacteria in the body has the potential to be harmful. Good bacteria provide many health benefits. Inulin stimulates some of these bacteria to grow.

Inulin aids digestion by increasing the number of good bacteria in the gut, particularly Bifidobacteria and Lactobacilli.

These bacteria help:

fend off unwanted pathogens (bad bacteria)

prevent infection

stimulate your immune system

Inulin also adds bulk to your stool and increases the frequency of your bowel movements. You may have more bowel movements, but inulin slows overall digestion. This enables your body to better absorb nutrients from the food you eat.

Research trusted Source suggests inulin can also enable the body to better absorb calcium. Calcium creates a stronger skeletal system.

It controls blood sugar

Inulin slows digestion, including the digestion of carbohydrates. This allows sugar to be released slowly without spiking, which promotes healthy blood sugar levels.

A 2015 study trusted Source revealed that inulin might benefit people with pre diabetes. It can act as a potential blood sugar stabilizer when present in your diet over a long period of time.

Some research suggests these properties make inulin a good weight management aid.

It could potentially lower your colon cancer risk

Studies show that a high intake of dietary fibre, like inulin, is associated with a reduced risk of cancer. Researchers are actively exploring the use of inulin to prevent cancer.

As an immune system booster, it may also be a good preventive supplement against cancers of the digestive system. More studies are needed before any strong claims can be made about the effects of inulin on colon cancer.

Inulin powder has taken the country by storm after appearing in the BBC programme, “How To Stay Young”, in 2016 where it was highlighted for its numerous health benefits, high starch content and the supposive ability to reduce internal fats particularly around the heart.