INULIN FOR HEALTH

9 Health Benefits of Inulin Fiber

Author: Carlos Tello, PhD (Molecular Biology)

Inulin is a type of fiber found in plants and is made up of the simple sugar fructose. Studies show that it can improve bowel function, lower blood sugar and fat levels, and increase weight loss.

What is inulin?

Inulin is a type of soluble fiber found in various plants. Fibers are compounds that are not digested or absorbed in the human intestine. Inulin is found in 36,000 species of plants, including those we consume in our daily diet, such as wheat, onions, bananas. It is also found in less common foods such as Jerusalem artichoke and especially chicory, the main source of commercial inulin extraction

Mechanism of action

The solubility of inulin allows it to absorb a lot of water. As it swells, it forms a gel that collects fat particles along the way and removes them from the body. It also increases the number of beneficial bacteria in your gut by acting as a food source (prebiotic).

Benefits of Inulin

• Acts as a prebiotic
• May help prevent constipation
• May lower blood sugar and fat levels
• May help you lose weight
• May help increase calcium and magnesium absorption
• May prevent colon cancer

Health benefits of Inulin

Prebiotic

Inulin acts as a prebiotic, being a non-digestible food ingredient that feeds the beneficial bacteria in the gut. The human gut contains trillions of beneficial bacteria. Bifidobacteria are good bacteria that inhabit the lower part of the intestine (the large intestine). They ferment complex carbohydrates that are not digested in the upper intestine and release short-chain fatty acids.

Numerous studies have shown that inulin stimulates the growth of bifidobacteria. Inulin improves gut health in humans in part by stimulating the growth of beneficial bifidobacteria.

Other groups of bacteria also appear to be affected by inulin consumption. In a clinical study of 165 people, this fiber also increased the number of anaerobes (which may improve digestion and even protect against colon cancer by producing butyric acid) and decreased bilophila (which are associated with harder stools and constipation).

Likely effective for:

1) Reducing constipation

Due to its ability to swell after absorbing water, inulin is very effective for reducing constipation. A study was conducted in which 17 constipated children, ages 2-5, were given inulin and their stool consistency was monitored. Children who took these inulin-type fructans had softer stools

Numerous studies have also shown that inulin increased stool frequency and consistency in adults

2) Lowers blood sugar levels

In a study of 49 women with type 2 diabetes, inulin supplementation significantly reduced fasting blood sugar (by 8.5%) and HbA1c (by 10.4%), a measure of average blood sugar levels over the previous three months [22].

Milk powder containing inulin and resistant dextrin reduced pre- and post-meal blood sugar, insulin resistance, and blood pressure in a clinical trial of over 100 older adults with type 2 diabetes.

In another study of 60 middle-aged adults with the condition, taking inulin and butyrate (but not inulin alone) for 45 days reduced pre-meal blood sugar [ 24 ].

A meta-analysis of 20 studies and 607 adult participants found a trend toward lower blood sugar levels in people with type 2 diabetes [ 25 ].

Again, evidence suggests that inulin may help lower blood sugar levels in people with type 2 diabetes. However, it should not be taken in place of prescribed antidiabetic medications. You may want to discuss with your doctor whether it could be helpful as an adjunct to your treatment regimen.

3) Lowering blood fat levels

• Inulin may lower blood fat levels through a variety of mechanisms. It may [ 26 ]:
• decrease the production of liver enzymes responsible for fat production
• increase fat-breaking enzymes in muscle
• increase the production of short-chain fatty acids

• increase saturated peptides and cholesterol excretion

In a small study of 22 healthy men, inulin-enriched pasta reduced blood triglyceride levels by 22.2% while increasing HDL (“good”) cholesterol levels by 35.9% [ 27 ].

In another study of over 200 adults with high blood cholesterol, an inulin-enriched soy milk drink reduced total cholesterol by 6.6% and LDL (“bad”) cholesterol by 10%, but had no effect on triglycerides or HDL (“good”) cholesterol. 28 ].

Being overweight

Inulin added to low-calorie foods may be an effective way to suppress appetite and control food intake

A study in 40 women found that consuming 16 g of inulin-related fructans in the morning for 7 days curbed appetite and helped reduce food intake at lunch [ 32 ].

In another study in 125 overweight and obese adults, a snack bar containing inulin reduced hunger, appetite, and food intake over a 12-week period [ 33 ].

Similarly, incorporating inulin into foods reduced appetite and slightly increased resting energy expenditure in a clinical trial in 21 overweight but otherwise healthy individuals.

However, 10 g of inulin before meals was ineffective at suppressing appetite in a small study in 7 middle-aged and older overweight individuals.