WHAT IS INULIN?
Even if you have never heard of inulin, you probably consume 2 to 3 grams of it every day, without even realizing it. Inulin fiber is a starchy soluble fiber that is found in a number of fruits and vegetables you enjoy, including wheat, garlic, onions, asparagus, bananas, and especially chicory.
Inulin is prebiotic that is extracted from chicory root fiber while working to provide your gut with good digestive health. Many people today have been looking for ways to add more fiber to their diet, and inulin is a great choice. Another perk is that it contains no digestible carbs.
WHAT DOES INULIN FIBER DO?
Many people don’t realize that our bodies have good bacteria in them that help our gut function properly. Inulin fiber works as a stimulant for the bacteria that grows in your gut, which then helps you absorb nutrients easier while fighting off infections and bad bacteria. It even works to improve your immune system and help with bowel movements
Dosing(how much inulin powder to take daily)
The following doses have been studied in scientific research:
inulin daily dosage
When starting to take inulin, it’s commonly advised to start slow, perhaps by adding foods that are rich in it into your regular diet to begin with. If you decide to begin to supplement inulin, then begin with small doses between 2-3g per day for the first two weeks, followed by small increases of 1-2g per week up until a dose of around 10g per day. Although some studies have used intakes of between 20-30g per day, intakes within these ranges are more likely to result in greater side effects.
For constipation: 12-40 grams per day for up to 4 weeks.
For diabetes: 10 grams per day for 8 weeks. Drinking 30 grams of inulin-containing milk powder dissolved in water before breakfast and 15 grams dissolved in water before dinner has been used for 12 weeks.
For high levels of fats called triglycerides in the blood (hypertriglyceridemia): The usual dose of inulin is about 14 grams daily.
For obesity: 10-30 grams per day for 6-8 weeks.
For constipation: 4 grams per day for 6 weeks.
For obesity: 8 grams per day for 16 weeks.
How to take inulin powder UK?
Information on the required dosage varies widely, with recommendations reading anywhere up to 30g per day, but it largely depends upon the individual. Factors such as our age can also affect how much we need, as often digestion becomes more sluggish as we grow older.
As a guideline a dose of 8 – 12g per day of Inulin has been found to be the optimal amount for most to maintain a healthy digestive system.
We recommend a dose of 12g per day, but it is best to start out with a smaller amount per day; introducing it slowly to be sure it is well tolerated, and to avoid any discomfort or uncomfortable side effects such as gas or bloating. You can then gradually increase the dosage until you find your comfortable limit - again this varies from person to person.
Inulin is a very versatile product; given that prebiotics are normally a part of the food we eat, you may naturally want to take the supplement along with eating or drinking something else, though this is not necessary and it can be taken on its own. You can add it to water, juice, smoothies, or it can even be used in baking or other recipes to add extra fibre.
Prebiotics supplements unlike whole foods deliver a concentrated dose in a short period of time. In the case of someone that is suffering from constipation or bowel irregularity, the timing of taking their dose may require some careful consideration of their digestive habits and how it will fit into their normal routine; important as irregular trips to the toilet throughout the day can prove a source of frustration and difficult to manage, given our often busy lives.
When you choose to take your dose also depends on your own preference, but a regular daily dose for a normal adult is ideal to maintain digestive health. The key is to take this at a time of day ultimately that you will remember, and so gradually you will incorporate it habitually into your day. This will mean that you remain consistent in your routine, to ensure your digestive health is well supported, giving you and your body the most benefit.
If you want to add a quality prebiotic supplement such as Inulin to your diet you can visit our webstore to purchase or for more information click here. Our Inulin is an affordable option, sold in 500g or 1kg bags, it is 100% vegetable origin, from Chicory root.
How to take inulin powder for sleep?(inulin sleep)
With two thirds of people in the UK having disrupted sleep (according to a 2017 survey) many of us are looking for any way we can to get rest. Whilst not intuitive, the conditions inside your gut may play a part.
The kernel of this theory comes from a 2017 study, where the theory that prebiotics could assist in sleep was tested in rats. They were given a dairy-based prebiotic diet and placed under certain conditions to test their reactions. From the multiple conclusions drawn, there are two very interesting ones.
Firstly, the subjects had “improved NREM sleep consolidation”. This means they spent more time asleep compared to before, but in a particular state of sleep. Non-rapid eye movement (NREM) sleep is what makes up about 80% of the time we spend asleep; where our muscles twitch and our breathing and heart rate gradually slows. We don’t spend this part of sleep dreaming, but it’s important in another way: a lot of the restorative effects of sleep happen during this state, such as repairing damaged tissue and growing new muscle and bone.
The second important conclusion is that the prebiotic diet “support beneficial REM sleep rebound following acute stress”. Rapid Eye Movement (REM) sleep is the stage where deep sleep occurs and vivid dreaming happen. It’s been link to memory and learning, and a lack of REM sleep can disrupt these processes.
As mentioned, this experiment was conducted on rats, but since then there have been observations of prebiotics helping sleep in humans. In May 2017, a BBC documentary looking into sleep and insomnia tested prebiotics, taking them for five days and measuring how much time spent in bed was spent awake. That time dropped from 21% at the start of the experiment, to 9% at the end. Although, this experiment may not be the most scientifically sound, having no official write up and being used for television.
Another, more official review on the subject, states that understanding of the microbes in the gut may lead to better treatments of sleep disorders in the future, but that evidence is “still scarce”.
Let’s go back to the conclusion – the idea that prebiotics support REM sleep after stress. This may link into another observed function of prebiotics in the body.
How to take inulin powder in baking?
If you’re on the keto diet, do you have a sugar-free or flour-free recipe that needs improvement in its taste? Inulin powder can be used as a sweetener substitute for all your baking recipes. It has a milder sweetness than sugar, 10 times less, in fact.
So make sure you pay close attention to how much inulin you need to add to each recipe. It can even be used in the place of oils while making soups, sauces, and condiments.
Now you have a pretty good understanding of inulin, and why it should be more a part of your diet on a consistent basis. If you’ve known about inulin for a while, and have been taking it regularly, what are some benefits you’ve noticed?
If you need to buy bulk inulin powder, please contact us at email: [email protected]