When to take inulin?
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.
When to take inulin for sleep?
Research into the bacteria and microbes in the gut is in its infancy. There’s a population of billions of them inside you right now, and scientists are only just now starting to figure out their effect on the digestive system and the body as a whole. Individual species can have different effects when combined with favourable conditions or certain cells within the large intestines, making experimentation slow. The benefits are worth the effort, though, and prebiotics like inulin not only contribute to eased sleep, but may prove to have benefits yet to be discovered.
Now may be a great time to start adding inulin into your diet, whether it’s using it in your coffee or tea, or adding it to your daily smoothie. Even aside from being a sleep aid, inulin can aid your digestive system and is also an excellent source of fibre. If you have any concerns about taking inulin for any reason, consult your doctor to see if it conflicts with any conditions or medication you may be taking.
When best to take inulin?
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.
Does inulin cause weight loss?
Several studies indicate that inulin can also help with weight loss (9, 10).
In one weight loss study, people with prediabetes took inulin or another fiber called cellulose for 18 weeks. Those taking inulin lost significantly more weight between 9 and 18 weeks (10).
However, some studies of children with overweight or obesity have not found that oligofructose or inulin reduce calorie intake.
The fiber present in inulin powder bulk is a great advantage for people aiming at losing weight. Fiber is an indigestible part of carbohydrates that help people feel fuller for a longer period of time, especially during low-calorie diets, as it takes longer for the stomach to empty. On top of that, when someone is feeling satiated for a longer period of time, it helps avoiding the usual cravings and constant snacking that can counteract all the hard work that is put in the gym.
The above-mentioned benefit of controlling sugar levels and improving digestion also further supports weight loss, avoiding unnecessary fat storage and ensuring that the body properly uses every nutrient intake.
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