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Inulin

Inulin is a type of soluble fibre found naturally in a variety of plants, such as chicory root, asparagus, and onions. It serves as a prebiotic, meaning it nourishes beneficial bacteria in the gut. Inulin is not digested or absorbed in the stomach; instead, it travels to the large intestine, where gut bacteria metabolise it, producing short-chain fatty acids that benefit colon cells and provide various other health advantages.1Shoaib M, Shehzad A, Omar M, Rakha A, Raza H, Sharif HR, Shakeel A, Ansari A, Niazi S. Inulin: Properties, health benefits and food applications. Carbohydr Polym. 2016 Aug 20;147:444-454. doi: 10.1016/j.carbpol.2016.04.020.2Flamm G, Glinsmann W, Kritchevsky D, Prosky L, Roberfroid M. Inulin and oligofructose as dietary fiber: a review of the evidence. Crit Rev Food Sci Nutr. 2001 Jul;41(5):353-62. doi: 10.1080/20014091091841.

What are the health benefits of inulin?

  1. Gut health: As a prebiotic, inulin stimulates the growth and activity of beneficial bacteria in the gut, helping to maintain a balanced microbiome.3Le Bastard Q, Chapelet G, Javaudin F, Lepelletier D, Batard E, Montassier E. The effects of inulin on gut microbial composition: a systematic review of evidence from human studies. Eur J Clin Microbiol Infect Dis. 2020 Mar;39(3):403-413. doi: 10.1007/s10096-019-03721-w.4Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Adv Nutr. 2022 Mar;13(2):492-529. doi: 10.1093/advances/nmab119.
  2. Blood sugar control: Inulin may help regulate blood sugar levels by slowing down digestion and absorption of carbohydrates, which can be especially beneficial for people with diabetes or insulin resistance.5Wang L, Yang H, Huang H, Zhang C, Zuo HX, Xu P, Niu YM, Wu SS. Inulin-type fructans supplementation improves glycemic control for the prediabetes and type 2 diabetes populations: results from a GRADE-assessed systematic review and dose-response meta-analysis of 33 randomized controlled trials. J Transl Med. 2019 Dec 5;17(1):410. doi: 10.1186/s12967-019-02159-0.6Rao M, Gao C, Xu L, Jiang L, Zhu J, Chen G, Law BYK, Xu Y. Effect of Inulin-Type Carbohydrates on Insulin Resistance in Patients with Type 2 Diabetes and Obesity: A Systematic Review and Meta-Analysis. J Diabetes Res. 2019 Aug 27;2019:5101423. doi: 10.1155/2019/5101423.
  3. Cholesterol levels: Some studies suggest that inulin can help reduce levels of ‘bad’ LDL cholesterol, thereby contributing to cardiovascular health.7Li L, Li P, Xu L. Assessing the effects of inulin-type fructan intake on body weight, blood glucose, and lipid profile: A systematic review and meta-analysis of randomized controlled trials. Food Sci Nutr. 2021 Jun 21;9(8):4598-4616. doi: 10.1002/fsn3.2403.8Williams CM, Jackson KG. Inulin and oligofructose: effects on lipid metabolism from human studies. Br J Nutr. 2002 May;87 Suppl 2:S261-4. doi: 10.1079/BJNBJN/2002546.9Wang L, Yang H, Huang H, Zhang C, Zuo HX, Xu P, Niu YM, Wu SS. Inulin-type fructans supplementation improves glycemic control for the prediabetes and type 2 diabetes populations: results from a GRADE-assessed systematic review and dose-response meta-analysis of 33 randomized controlled trials. J Transl Med. 2019 Dec 5;17(1):410. doi: 10.1186/s12967-019-02159-0.

Which bacteria are involved in the metabolism/fermentation of inulin?

Bifidobacterium species are among the beneficial bacteria known to be involved in the metabolism and fermentation of inulin in the gut, breaking it down into beneficial byproducts such as short-chain fatty acids.10Kolida S, Meyer D, Gibson GR. A double-blind placebo-controlled study to establish the bifidogenic dose of inulin in healthy humans. Eur J Clin Nutr. 2007 Oct;61(10):1189-95. doi: 10.1038/sj.ejcn.1602636.11Bouhnik Y, Raskine L, Simoneau G, Vicaut E, Neut C, Flourié B, Brouns F, Bornet FR. The capacity of nondigestible carbohydrates to stimulate faecal bifidobacteria in healthy humans: a double-blind, randomized, placebo-controlled, parallel-group, dose-response relation study. Am J Clin Nutr. 2004 Dec;80(6):1658-64. doi: 10.1093/ajcn/80.6.1658. Other microbes involved in the metabolism of inulin include Anaerostipes, 12Vandeputte D, Falony G, Vieira-Silva S, Wang J, Sailer M, Theis S, Verbeke K, Raes J. Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. Gut. 2017 Nov;66(11):1968-1974. doi: 10.1136/gutjnl-2016-313271. Lactobacillus species, Roseburia and Faecalibacterium prausnitzii.13Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Adv Nutr. 2022 Mar;13(2):492-529. doi: 10.1093/advances/nmab119. Some of these microbes have the innate ability to metabolise inulin and some benefit from inulin-derived molecules that have been pre-digested by other microbes as part of a collaborative relationship known as cross-feeding.

How can you get more inulin in your diet?

Our Complete Prebiotic provides a good source of inulin. Adding a scoop of Complete Prebiotic to your gut health smoothie will contribute to your intake of inulin. Other specific sources include chicory root, Jerusalem artichokes, asparagus, onions, leeks and garlic, bananas, dandelion greens, agave syrup, whole wheat (though those with gluten sensitivity should avoid them), and bananas. Green bananas are best known as a source of resistant starch, but they do contain small amounts inulin.14Qin YQ, Wang LY, Yang XY, Xu YJ, Fan G, Fan YG, Ren JN, An Q, Li X. Inulin: properties and health benefits. Food Funct. 2023 Apr 3;14(7):2948-2968. doi: 10.1039/d2fo01096h.15Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005.

You can also get inulin from fortified foods and supplements. It’s often added to high-fibre cereals, snack bars, and even yoghurts. Additionally, inulin supplements are available in powder or capsule form, which can be easily added to meals or drinks.

Remember to introduce inulin gradually into your diet to allow your gut flora to adjust and to minimise potential side effects like gas or bloating.16Bonnema AL, Kolberg LW, Thomas W, Slavin JL. Gastrointestinal tolerance of chicory inulin products. J Am Diet Assoc. 2010 Jun;110(6):865-8. doi: 10.1016/j.jada.2010.03.025.

Where to find your inulin score in the Chuckling Goat Gut Microbiome Test

You will find your inulin score in the “Prebiotics” report in your Chuckling Goat Gut Microbiome Test results. Guidance on how to work with your inulin score will be featured in your personal action plan. Please note that this information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or another qualified health provider if you have any questions about the impact of inulin on your health.

Synonyms: Beta-(2,1)-D-Fructan, fructan, chicory root fibre, fructooligosaccharides (FOS – sometimes, shorter chains of inulin are referred to as fructooligosaccharides), dietary fibre, prebiotic fibre, soluble fibre.

Important disclaimer

The Chuckling Goat Gut Microbiome Handbook is an educational resource built to translate complex science into plain English. The information provided on this page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition. Always check with your GP for interactions with medications/health conditions before changing your diet or starting to take food supplements.

References

  • 1
    Shoaib M, Shehzad A, Omar M, Rakha A, Raza H, Sharif HR, Shakeel A, Ansari A, Niazi S. Inulin: Properties, health benefits and food applications. Carbohydr Polym. 2016 Aug 20;147:444-454. doi: 10.1016/j.carbpol.2016.04.020.
  • 2
    Flamm G, Glinsmann W, Kritchevsky D, Prosky L, Roberfroid M. Inulin and oligofructose as dietary fiber: a review of the evidence. Crit Rev Food Sci Nutr. 2001 Jul;41(5):353-62. doi: 10.1080/20014091091841.
  • 3
    Le Bastard Q, Chapelet G, Javaudin F, Lepelletier D, Batard E, Montassier E. The effects of inulin on gut microbial composition: a systematic review of evidence from human studies. Eur J Clin Microbiol Infect Dis. 2020 Mar;39(3):403-413. doi: 10.1007/s10096-019-03721-w.
  • 4
    Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Adv Nutr. 2022 Mar;13(2):492-529. doi: 10.1093/advances/nmab119.
  • 5
    Wang L, Yang H, Huang H, Zhang C, Zuo HX, Xu P, Niu YM, Wu SS. Inulin-type fructans supplementation improves glycemic control for the prediabetes and type 2 diabetes populations: results from a GRADE-assessed systematic review and dose-response meta-analysis of 33 randomized controlled trials. J Transl Med. 2019 Dec 5;17(1):410. doi: 10.1186/s12967-019-02159-0.
  • 6
    Rao M, Gao C, Xu L, Jiang L, Zhu J, Chen G, Law BYK, Xu Y. Effect of Inulin-Type Carbohydrates on Insulin Resistance in Patients with Type 2 Diabetes and Obesity: A Systematic Review and Meta-Analysis. J Diabetes Res. 2019 Aug 27;2019:5101423. doi: 10.1155/2019/5101423.
  • 7
    Li L, Li P, Xu L. Assessing the effects of inulin-type fructan intake on body weight, blood glucose, and lipid profile: A systematic review and meta-analysis of randomized controlled trials. Food Sci Nutr. 2021 Jun 21;9(8):4598-4616. doi: 10.1002/fsn3.2403.
  • 8
    Williams CM, Jackson KG. Inulin and oligofructose: effects on lipid metabolism from human studies. Br J Nutr. 2002 May;87 Suppl 2:S261-4. doi: 10.1079/BJNBJN/2002546.
  • 9
    Wang L, Yang H, Huang H, Zhang C, Zuo HX, Xu P, Niu YM, Wu SS. Inulin-type fructans supplementation improves glycemic control for the prediabetes and type 2 diabetes populations: results from a GRADE-assessed systematic review and dose-response meta-analysis of 33 randomized controlled trials. J Transl Med. 2019 Dec 5;17(1):410. doi: 10.1186/s12967-019-02159-0.
  • 10
    Kolida S, Meyer D, Gibson GR. A double-blind placebo-controlled study to establish the bifidogenic dose of inulin in healthy humans. Eur J Clin Nutr. 2007 Oct;61(10):1189-95. doi: 10.1038/sj.ejcn.1602636.
  • 11
    Bouhnik Y, Raskine L, Simoneau G, Vicaut E, Neut C, Flourié B, Brouns F, Bornet FR. The capacity of nondigestible carbohydrates to stimulate faecal bifidobacteria in healthy humans: a double-blind, randomized, placebo-controlled, parallel-group, dose-response relation study. Am J Clin Nutr. 2004 Dec;80(6):1658-64. doi: 10.1093/ajcn/80.6.1658.
  • 12
    Vandeputte D, Falony G, Vieira-Silva S, Wang J, Sailer M, Theis S, Verbeke K, Raes J. Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. Gut. 2017 Nov;66(11):1968-1974. doi: 10.1136/gutjnl-2016-313271.
  • 13
    Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Adv Nutr. 2022 Mar;13(2):492-529. doi: 10.1093/advances/nmab119.
  • 14
    Qin YQ, Wang LY, Yang XY, Xu YJ, Fan G, Fan YG, Ren JN, An Q, Li X. Inulin: properties and health benefits. Food Funct. 2023 Apr 3;14(7):2948-2968. doi: 10.1039/d2fo01096h.
  • 15
    Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005.
  • 16
    Bonnema AL, Kolberg LW, Thomas W, Slavin JL. Gastrointestinal tolerance of chicory inulin products. J Am Diet Assoc. 2010 Jun;110(6):865-8. doi: 10.1016/j.jada.2010.03.025.

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