Inulin is a type of fiber that's found in certain plant foods. Chicory root is the main source of inulin in supplement form. 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.
Why do people take inulin?
People often use inulin to try to treat or prevent digestive problems.
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.
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.
Can you get inulin naturally from foods?
Inulin belongs to a class of carbohydrates called fructans. A fructan acts like a prebiotic. Many have heard of probiotics, which are healthy bacteria related to a healthy gut. Prebiotics, on the other hand, serve as food for probiotics, which in turns promotes a healthy gut flora. In addition to promoting a healthy gastrointestinal tract and reducing constipation, inulin can stimulate your bone health by enhancing calcium absorption, and lower the risk of atherosclerosis by decreasing blood triglyceride levels.
Jerusalem artichoke with a knife and oil on board
The Jerusalem artichoke comes from a species of sunflower mainly cultivated for its tuber and used as a root vegetable. The Jerusalem artichoke is also called sun root or topinambur, and 14 to 19 percent of its weight is composed of inulin fiber. Traditional artichokes provide the equivalent of 3 to 10 percent of their weight as inulin.
Chicory root, along with Jerusalem artichoke, is one of the main source of inulin fiber used by the food industry. Fifteen to 20 percent of chicory root's weight corresponds to the fiber inulin. Chicory root may be difficult to use for cooking, but look for foods that contain this root, such as supplement snack bars, as part of their ingredients to get the benefit of inulin.
Leeks, Onions and Garlic
The bulbs of leeks, onions and garlic are good sources of the prebiotic inulin. Three to 10 percent of the weight of leeks, 2 to 6 percent of the weight of onions and 9 to 16 percent of the weight of garlic correspond to inulin. Try to use these flavorful vegetables whenever you cook vegetables, stews, soups or sauces to increase the amount of inulin in your diet.
Bananas provide small quantities of inulin, or about 0.3 to 0.7 percent of a fresh banana's weight. Although the prebiotic content of bananas is relatively small compared to chicory root and Jerusalem artichoke, they can also contribute to increasing your inulin intake if you eat them on a regular basis.
Rye and Barley
Rye and barley are grains that contain small quantities of inulin. For example, about 0.5 to 1 percent of rye is inulin, and there is 0.5 to 1.5 percent in barley. Choose bread made with rye flour, and accompany your meals with barley instead of rice to obtain the benefits inulin has to offer.
What are the risks of taking inulin?
Avoid chicory if you are allergic to ragweed. It is in the same family. Chicory is also related to chrysanthemums, marigolds, and daisies.
Inulin may also cause:
More frequent bowel movements
Risks. Inulin-type prebiotics are generally recognized as safe. Check with your doctor about taking supplements if you are pregnant or breastfeeding. Chicory may also interfere with certain drugs and supplements.
The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market.
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