Scientists are increasingly discovering that the health of our digestive system affects everything from mood to immunity. Inulin, a special type of dietary fiber, is also a powerful tool for maintaining gut health. In this blog post, we'll explore what inulin is, why the body needs it, and which foods are rich in inulin.
Let's begin!
What is Inulin?
Inulin is a reserve polysaccharide found in plants. It is a type of fructan and is related to fructooligosaccharides (FOS). Inulin is a soluble dietary fiber and is also a type of prebiotic.
Inulin is found in many plant-based foods, while in industrial production, chicory root and Jerusalem artichoke are the main sources of inulin. Chicory was originally found in Europe and Asia. Egyptians grew it thousands of years ago as a medicine. It's now grown in the U.S.
Your small intestine does not absorb inulin. When it reaches your large intestine (colon), bacteria ferment it.
Inulin Rich Foods
Many natural foods provide inulin. Adding them to your diet is the easiest way to increase intake.
Chicory Root
Chicory root is the richest natural source of inulin. Manufacturers often extract inulin from this plant for supplements and functional foods.
Jerusalem Artichokes
Jerusalem artichokes contain very high levels of inulin. In some cases, they provide up to 14–19% inulin by weight.
Garlic
Garlic offers both inulin and bioactive compounds. It supports gut health and immune function.
Onions
Onions provide a convenient source of inulin. They also contain antioxidants that support overall health.
Leeks
Leeks belong to the same family as garlic and onions. They deliver prebiotic fibers with a milder taste.
Asparagus
Asparagus contains inulin and essential nutrients like folate. It supports digestion and cellular health.
Bananas
Bananas, especially slightly green ones, contain inulin and resistant starch.
Dandelion Greens
Dandelion greens are incredibly rich in inulin. They work beautifully in green smoothies or as a bitter contrast in fresh salads.
Whole Grains
Some whole grains, such as barley and wheat, also contain small amounts of inulin.
Inulin and oligofructose content of foods eaten by Americans
| Inulin | Oligofructose | |||
|---|---|---|---|---|
| Range1 | Midpoint2 | Range | Midpoint | |
| g/100 g | ||||
| Banana | ||||
| Raw | 0.3–0.7 | 0.5 | 0.3–0.7 | 0.5 |
| Raw-dried | 0.9–2.0 | 1.4 | 0.9–2.0 | 1.4 |
| Canned | 0.1–0.3 | 0.2 | 0.1–0.3 | 0.2 |
| Aparagus | ||||
| Raw | 2.0–3.0 | 2.5 | 2.0–3.0 | 2.5 |
| Boiled | 1.4–2.0 | 1.7 | 1.4–2.0 | 1.7 |
| Chicory root | 35.7–47.6 | 41.6 | 19.6–26.2 | 22.9 |
| Dandelion greens | ||||
| Raw | 12.0–15.0 | 13.5 | 9.6–12.0 | 10.8 |
| Cooked | 8.1–10.1 | 9.1 | 6.5–8.1 | 7.3 |
| Garlic | ||||
| Raw | 9.0–16.0 | 12.5 | 3.6–6.4 | 5.0 |
| Dried3 | 20.3–36.1 | 28.2 | 8.1–14.5 | 11.3 |
| Globe artichoke | 2.0–6.8 | 4.4 | 0.2–0.7 | 0.4 |
| Jerusalem artichoke | 16.0–20.0 | 18.0 | 12.0–15.0 | 13.5 |
| Leeks | ||||
| Raw | 3.0–10.0 | 6.5 | 2.4–8.0 | 5.2 |
| Onions | ||||
| Raw | 1.1–7.5 | 4.3 | 1.1–7.5 | 4.3 |
| Raw-dried | 4.7–31.9 | 18.3 | 4.7–31.9 | 18.3 |
| Cooked | 0.8–5.3 | 3.0 | 0.8–5.3 | 3.0 |
| Wheat | ||||
| Bran-raw | 1.0–4.0 | 2.5 | 1.0–4.0 | 2.5 |
| Flour-baked | 1.0–3.8 | 2.4 | 1.0–3.8 | 2.4 |
| Flour-boiled | 0.2–0.6 | 0.4 | 0.2–0.6 | 0.4 |
| Barley | ||||
| Raw | 0.5–1.0 | 0.8 | 0.5–1.0 | 0.8 |
| Cooked | 0.1–0.2 | 0.2 | 0.1–0.2 | 0.2 |
| Rye | ||||
| Baked | 0.5–0.9 | 0.7 | 0.5–0.9 | 0.7 |
Applications of Inulin
Inulin possesses a variety of excellent food processing properties, including hydrophilicity, water retention, thickening, and gelling. Therefore, it can be used as a water-retaining agent, thickener, and filler in food processing.
Inulin is found in some processed foods as a replacement for fat, such as:
- Candy bars
- Yogurt
- Cheese
- Ice cream
When combined with water in a precise way, it can mimic the texture of fat in these foods.
Why do People Take Inulin?
People often use inulin to try to treat or prevent digestive problems.
Inulin may decrease constipation. In one study, older people with constipation who took 20 to 40 grams of inulin daily for a month had less trouble with constipation.
Inulin may increase helpful bacteria in the colon. Because it has this effect, inulin is called a prebiotic. Prebiotics may have numerous health benefits. They may:
- Help increase the amount of calcium and other minerals you absorb from food
- Support a healthy immune system
- Relieve intestinal problems
- Inulin may also lower levels of triglycerides, a type of blood fat.
Suggested dosages vary by supplement maker. Optimal doses of inulin have not been set for any condition. Quality and active ingredients in supplements may vary widely from maker to maker. This makes it hard to set a standard dose.
How do You Increase Inulin?
Inulin is a type of fiber that has many beneficial properties. Eating a diet rich in inulin through food and supplementation may help to improve weight, cholesterol, and gut health.
To start, begin by adding more fiber-rich foods, such as fruits, vegetables, nuts, seeds, whole grains, and legumes, to your diet. Doing so can increase your nutrition profile and reduce the risk of adding extra sugar and sodium that foods enhanced with inulin may have.
If you are looking to add inulin in capsule, gummy, or powder form consult with your physician before doing so. Think about your overall fiber intake and how much inulin you need to meet your recommended fiber needs.
Is Inulin Bad for You?
Some people with irritable bowel syndrome (IBS) have highly sensitive intestines. For this group, even small amounts of gas produced by the fermentation of diffuse fiber (FODMAPs) can trigger symptoms such as bloating, abdominal pain, diarrhea, and flatulence.
How Much Inulin is In a Banana?
Bananas contain 0.5 g per 100 g each of inulin and oligofructose. For vegetables, chicory root is the best source of these components, providing 42 g of inulin and 23 g of oligofructose per 100 g. Raw dandelion greens, dried garlic, Jerusalem artichoke and dried onions have the next highest amounts ranging from 13 to 28 g per 100 g of inulin and 11 to 13 g per 100 g of oligofructose. For cereal grains, wheat is the best source, providing ∼2.5 g/100 g of each component in raw bran and baked flour.
For bulk Inulin powder, please contact us at email:herbext@undersun.com.cn
References
Nishimura M, Ohkawara T, Sato H, Takeda H, Nishihira J.Chicory root extract (inulin) improves bowel function and metabolic markers. Journal of Traditional and Complementary Medicine, 2015.
Nagy DU, et al. Inulin-type fructans increase Bifidobacterium: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition, 2023.
Neyrinck AM, et al. Dietary inulin and its role in obesity and metabolic health. European Journal of Nutrition, 2025.
Slavin J. Dietary fiber and body weight regulation. Nutrition Journal, 2005.
