Inulin: what it is, what it is for and rich foods

Inulin is a type of soluble fiber that is found in foods such as chicory, onion, garlic and wheat, and which offers several health benefits, such as regulating bowel function, maintaining healthy intestinal flora and helping you lose weight.

These benefits are possible because inulin is a functional prebiotic that increases stool volume, prolongs satiety and serves as food for the good bacteria in the intestine. Check out all the benefits of prebiotics.

Inulin can also be found in pharmacies or health food stores in the form of nutritional supplements. Furthermore, inulin is also used by the food industry to partially replace sugar and improve the flavor and texture of foods.

What is it for

Regular consumption of inulin can promote the following health benefits:

1. Fight constipation

Inulin is a soluble fiber that helps increase the volume and natural movements of the intestine, facilitating evacuation and thus combating constipation. Learn more about soluble fibers.

2. Maintain healthy intestinal flora

As it is a prebiotic soluble fiber, inulin serves as food for the good bacteria in the intestine, keeping the intestinal flora healthy and avoiding situations such as diverticulitis, ulcerative colitis, irritable bowel syndrome and Crohn’s disease.

Furthermore, by controlling the growth of bad bacteria in the intestine, inulin also reduces the amount of toxins in the intestine, preventing damage and helping to avoid intestinal cancer.

3. Lower cholesterol and triglycerides

As it is a soluble fiber, inulin reduces the absorption of fats from food in the intestine, causing them to reduce their concentration in the body in the long term.

Therefore, inulin helps prevent the emergence of diseases related to excess cholesterol or triglycerides in the blood, such as atherosclerosis, heart attack, angina and stroke.

4. Prevent osteoporosis

Inulin helps prevent osteoporosis as it facilitates the absorption of calcium in the intestine, increasing the availability of this mineral, which is used to increase density and maintain bone health. See other tips to improve calcium absorption.

5. Strengthen the immune system

By promoting the development of beneficial bacteria in the intestine that help maintain the health of defense cells, inulin strengthens the immune system, preventing the frequent occurrence of flu and common colds, for example.

6. Avoid diabetes

As it is a fiber, inulin delays the absorption of carbohydrates in the intestine, controlling blood glucose levels and therefore preventing insulin resistance and diabetes.

Does inulin help you lose weight?

Inulin can help you lose weight by forming a type of gel in the stomach, which increases the time it takes to digest food, prolonging the feeling of satiety and reducing hunger.

However, to help with weight loss, inulin must be part of a healthy diet, associated with regular physical activity. See how to go on a diet to lose weight.

Foods rich in inulin

The following table shows the amount of inulin for every 100g of some foods:

Other foods that also contain inulin are yacon potatoes, agave, burdock and wild yam.

How to take inulin supplement

The inulin supplement can be consumed in the form of powder or capsules, which are sold in pharmacies or health food stores. The generally recommended intake of inulin is 2 to 10 g per day.

However, it is advisable to consult a doctor or nutritionist to indicate the appropriate dosage of the inulin supplement, as it may vary according to the objective being treated.

Possible side effects

Inulin consumption can cause excess intestinal gas and bloating, especially when large quantities are ingested. Inulin can also cause diarrhea, constipation, and stomach pain.

Who shouldn’t use

Inulin is not recommended for people with irritable bowel syndrome, a gastrointestinal disorder that causes abdominal pain, excess gas, constipation and diarrhea. This is because this fiber can worsen the symptoms of this condition.

Inulin consumption through food is safe for pregnant or breastfeeding women, as well as children. However, the use of inulin in the form of a supplement in these situations should only be done under the guidance of a doctor.

Furthermore, people who use medications to control diabetes should only use inulin supplements with the guidance and supervision of a doctor, as this supplement can alter the effects of these medications.