Medically CitedHave you heard Hippocrates’ famous saying, “All disease begins in the gut”? Even though that’s not entirely true, some scientific debates prove that gut health affects overall health. These arguments affirm that immunity and health are equally dependent on gut health.
Therefore, more and more people are turning to their foods and supplements to support their health and well-being before resorting to traditional and modern medicine. This shift results from living in the digital era, where all we need to know is available at the click of a button.
Hence, more individuals have gained a deeper perspective of their foods and nutritional value. This has increased the demand for exotic food and dietary supplements such as inulin, which have holistic health and wellness benefits.
Inulin is a prebiotic food substance that supports gut health and overall well-being. It feeds the good bacteria in the gut and creates a balanced environment for growth. It’s also available as a supplement in capsules, gummies, and powder form.
“As consumers increasingly experience the benefits of prebiotics for gut and overall health, they will look for products with ingredients like inulin to help them achieve a healthful diet,” said Tonya Lofgren, product manager for CIRANDA, the premiere North American provider of certified organic, non?GMO and fair trade food ingredients.
Key Takeaways
- Inulin is a fermentable, soluble fiber.
- It is found in chicory roots, onion, garlic, barley, dahlia, and other roots and rhizomes.
- It is available naturally in foods and as dietary supplements in powder, capsules, and gummy forms.
- It has various health benefits, such as supporting gut health, healthy glucose levels, and maintaining a healthy heart.
What Is Inulin: A Gut-Boosting Powerhouse?
You may ask yourself, what is Inulin, and why all the rave around it? Let’s get to it.
Inulin is a fermentable soluble fiber and a fructan suitable for promoting the growth of healthy gut bacteria that support gut health. Thus, inulin is mainly considered a prebiotic.
Inulin is derived mostly from the roots of rhizomes of various plants. It’s mainly found in chicory root, Jerusalem artichoke, onion, garlic, barley, and dahlia.
Inulin has significant overall health benefits because it has a potent supply of nutritional values and prebiotic properties that boost immunity, aid in weight loss, manage healthy glucose levels, and regulate appetite, among other health benefits.
Different types of inulin depend on their solubility, fiber content, and taste. We have stardand ones, long chain and oligofructose inulin.
Inulin and oligofructose inulin are nondigestible carbohydrates that can’t be metabolized in the stomach. Therefore, they are used to feed the gut bacteria to stimulate their growth and improve the gut microbiota.
Short?chain fructooligosaccharides are made from the breakdown of sucrose. They fuel digestive processes and support the gut’s microbiota, too.
Due to the nature and texture of inulin, it has been used in the food industry as a natural alternative to sugar and fat and a substitute for texture modifiers.
The Top Health Benefits of Inulin for Your Body and Mind.
Inulin has several health benefits that we’d like to have a look at :
How Inulin Supports Gut Health: The Prebiotic Powerhouse
Inulin Promotes Better Gut Health by Supporting Healthy Bacteria
Inulin has prebiotic properties that enhance the growth of healthy gut bacteria like Bifidobacterium, Lactobacillus, and Faecalibacterium prausnitzii. These bacteria are vital in creating a balanced gut environment, keeping pathogens out, eliminating inflammation, and boosting immunity.
Because it is dietary fiber, inulin can stimulate bowel movements,
says Registered dietitian Kendra Weekley, RD. “Fiber helps keep our bowels regular, which is important for overall intestinal health. Fiber can also help get things moving, prevent constipation and solidify loose stools. So, it is very important to balance of amount fiber and fluid in one’s diet.
She adds.
Inulin also supports digestion by adding bulk to your stool and slowing down digestion, thus improving bowel movement and frequency. Therefore, there’s better absorption of nutrients in your body and minimized risk for constipation.
Inulin’s Role in Stabilizing Blood Sugar Naturally
By slowing down digestion, inulin gives sugar adequate time to be released slowly without causing a spike in the blood, thus regulating blood sugar levels naturally. Because it stabilizes blood sugar. Inulin benefits individuals with type 2 diabetes.
This study shows that inulin impacts health by lowering bad cholesterol, balancing sugar levels, and helping your body gain glycemic control in individuals at risk of type 2 diabetes.
Inulin and Weight Loss: The Secret to Staying Full Longer
The presence of fiber in inulin is suitable for regulating appetite. Fiber makes you feel full for longer, thus minimizing your calorie intake, which affects your weight in the long run.
Inulin is also a soluble fiber, which dissolves in the stomach. There, it forms a gelatinous substance that slows digestion and lowers bad cholesterol as food passes down the digestive tract.
Fiber helps keep us full and stabilizes our blood sugars. This can prevent us from over-eating and help us make better food choices,
adds Registered dietitian Kendra Weekley, RD, to a compiled health article on inulin.
All these processes mentioned above effectively keep you at a healthy weight.
The results of a randomized trial show that inulin helped lower ectopic fat in expectant women who used it to curb their appetite cravings.
Improves Cardiovascular Health
Inulin-type fructans have properties associated with improving heart health. Researchers claim they lower low-density lipoprotein cholesterol, triglycerides, and glucose levels, affecting cardiovascular health and reducing cardiovascular disease risk.
Lowers Inflammation
Inulin has anti-inflammatory properties that help reduce the symptoms of inflammatory bowel disease by reducing inflammation and improving good bacteria in the gut.
Therefore, inulin is ideal for reducing inflammation bio-makers and reduces the risk of gut infections and chronic stomach ulcers.
Support Bone Health
Inulin improves calcium and other minerals intake, which is essential for bone health.
It works by improving calcium intake through passive absorption and stimulating cell growth. It also enhances calcium solubility, which improves its binding and affects transportation.
Lowers The Risk Of Colon Cancer
Inulin Supports Gut Health, Potentially Reducing Colon Cancer Risk
A study reveals the connection between the consumption of inulin and reduced risk of colon cancer. However, more research must be done to conclude this entirely.
The study mentioned above supports the fact that inulin has various properties that improve the health of colon cells in multiple ways, hence lowering the risk of colon cancer.
Improves Mental Health
Last but not least, inulin has shown chances of improving mental health in those battling depression.
Many studies have connected a healthy gut to a healthy mind. Some have even stated that a diverse microbiome and healthy stooling patterns can be linked to reduced anxiety and depression
states Registered dietitian Kendra Weekley, RD,
According to this study, inulin has unique properties that can improve the state of depression and may lower the risk of developing it.
Inulin also improves mood especially in individuals who are obese.
Conclusion
Inulin’s popularity keeps growing daily because of its benefits and convenience. It is conveniently available in inulin powders, gums, and tablets.
Its use is associated with several health benefits, from gut to mental health. Thus making it a favorable addition to your diet.
However, balance is key, as with any other food substance or supplement. You must take it in moderation and supplement it with a balanced diet to achieve overall health and nutrition.
While it is a natural product, you must consider safety and precautionary measures. For guidance on how to use and dosage, please speak to your registered dietician or health professional.
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8 sources
[2] Effect of inulin-type carbohydrates on insulin resistance in patients with type 2 diabetes and obesity: A systematic review and meta-analysis. (n.d.). PMC Home. https://pmc.ncbi.nlm.nih.gov/articles/PMC6732642/#sec5
[3] Effects of inulin on calcium metabolism and bone health. (February). https://pubmed.ncbi.nlm.nih.gov/33611985/
[4] Inulin?type fructans and short?chain fructooligosaccharides—their role within the food industry as fat and sugar replacers and texture modifiers—what needs to be considered! (n.d.). PMC Home. https://pmc.ncbi.nlm.nih.gov/articles/PMC9834882/
[5] Health starts in your gut https://www.stamfordhealth.org/healthflash-blog/nutrition/your-health-starts-in-your-gut/
[6] The prebiotic potential of inulin-type Fructans: A systematic review. (n.d.). PMC Home. https://pmc.ncbi.nlm.nih.gov/articles/PMC8970830/
[7] Prebiotics for depression: How does the gut microbiota play a role? (n.d.). PMC Home. https://pmc.ncbi.nlm.nih.gov/articles/PMC10358272/
[8] A randomized controlled trial: The effect of inulin on weight management and ectopic fat in subjects with prediabetes. (n.d.). PMC Home. https://pmc.ncbi.nlm.nih.gov/articles/PMC4619305/#
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