Inulin is a
soluble plant fiber that’s present in high amounts in the chicory plant, along
with an estimated thousands of other plants! Inulin — a type of fructan,
oligofructose carbohydrate — along with other fibers (like psyllium husk, for
example) is considered a functional plant-based ingredient that effectively
boosts digestion and other processes. Dietary fibers have been used for
hundreds of years to improve bowel functions and gut health, curb appetite, and
help maintain heart health, all completely naturally.
How does
inulin work? Other plants that naturally contain inulin include wheat, onions,
bananas, garlic, asparagus and Jerusalem artichokes — plants that are sometimes
called prebiotics. Prebiotics feed good bacteria in your digestive system.
Inulin is
present inside the roots of plants as a means of storing energy and regulating the
plant’s internal temperature. So it takes up a lot room in the digestive tract
once eaten, helping to make you feel fuller; absorbs water, which helps to form
stool; clings to cholesterol to help prevent metabolic syndrome; and allows you
to go to the bathroom more easily.
1. Reduces
Constipation
Inulin is a
soluble fiber, one of three types of dietary fiber, including soluble,
insoluble and resistant starch. For a carbohydrate to have soluble fiber
properties it must dissolve in water to form a gelatinous material. Inulin’s
solubility is considered to be even higher than many other types of fibers,
meaning it absorbs water more easily than other carbohydrates and helps form
stool that can easily be passed.
Due to its
chemical composition, when inulin is mixed with liquid it forms a creamy gel
that’s ideal for naturally relieving constipation. When gelled, inulin has a
structure similar to lipids (fats) that also help lubricate the digestive
system and lessen risk for things like hemorrhoids.
Not only do
fructans work by increasing faecal biomass and water content of poop, but they
also improve bowel habits because of how they positively affect
gastrointestinal functions and rapidly ferment in the colon to produce healthy
bacteria.
2. Improves
Gut Health by Acting Like a Prebiotic
Inulin is a
type of carbohydrate called an oligosaccharide, which means its chemical
composition consists of several simple sugars linked together to form what’s
known as a fructan. This composition makes inulin a non-digestible prebiotic,
which allows it to pass through humans’ small and large intestines unabsorbed.
During this process, inulin naturally ferments and feeds the healthy intestinal
microflora (bacterial organisms, including bifidobacterium) that populate the
gut.
Fermentation
of inulin-type fructans in the large bowel stimulates bacteria to grow, which
causes significant positive changes in the composition of the gut microflora
and significant decreases in the number of potentially harmful yeast, parasites
and bacterial species living in the body that trigger inflammation. This is why
inulin-type fructans have been found to reduce the risk of colon carcinogenesis
and improve management of inflammatory bowel diseases.
3. Helps Curb
Appetite
Dieticians
recommend that people looking to lose weight eat plenty of fiber in order to
feel more satisfied and deal with fewer blood sugar fluctuations. When combined
with water, inulin bulks up and forms a gel-like substance that expands in the
digestive tract. This can help decrease appetite and cravings — potentially
helping with weight loss — because it slows the process of food emptying from
the stomach and takes up more volume, which decreases appetite hormones.
The result is
that you feel full for longer after eating and deal with fewer hunger pangs.
That’s why consuming fiber leads to satiety.
4. Boosts
Heart Health and Lowers Metabolic Syndrome Risk Factors
As it passes
through the digestive system unabsorbed by digestive enzymes, inulin takes with
it toxins, waste, fat and cholesterol particles. This is exactly the reason a
high-fiber diet has been tied to heart health in numerous studies.
Research
shows some soluble fibers may help lower blood cholesterol, risk for
arteriosclerosis and glucose levels. There seems to be an inverse association
between fiber intake and systolic and diastolic blood pressure, total
cholesterol levels, and triglycerides. Soluble fibers in the diet can help lower
“bad” blood cholesterol by interfering with the absorption of dietary
cholesterol and reduce the risk for hypertension, heart disease and metabolic
syndrome.
Another
benefit of inulin is the fact that it doesn’t cause insulin to be secreted and
won’t raise blood sugar since its carbohydrates/sugars cannot be broken down.
The body has limited abilities to process fructans, yet inulin’s fiber is still
absorbed, which means it has benefits for stabilizing blood sugar. It’s
considered suitable for treating diabetics and potentially helpful in managing
metabolic syndrome risk factors and blood sugar-related illnesses.
5. Can
Replace Sugar and Flour in Recipes
Oligosaccharides
are used in food manufacturing and home cooking to improve food’s taste,
texture, moisture level and health benefits. While inulin has a very mild taste
that makes it versatile in recipes, some people find that it tastes slightly
sweet. Compared to sugar (sucrose) it’s said to be about 10 times less sweet.
The chicory
plant, the most common and concentrated source of inulin, has chemical
similarities to the sugar beet plant that’s often used to derive sugar. The
same method is used for the extraction of inulin, although its taste is not as
strong as sugar beet.
One advantage
of its chemical properties is that inulin can be used in recipes to replace
sugar, fat and flour — helping you make healthier, lower-calorie versions of
some of your favorite meals or snacks.
How does
inulin do this? It contains about 25 percent to 35 percent sugar and starches
that work similarly to grain-based flours to absorb water and thicken recipes.
It’s also soluble in hot water, which means as long as you heat it it will
absorb liquid and can be used in teas, drinks or baked goods. Since it’s non-digestible
and forms a gel when mixed with liquid, it’s able to be used in place of oil
(the reason you’ll find it in some low-fat cheeses, sauces, soups and
condiments).
6. Increases
Calcium Absorption
Certain
studies have found that inulin helps improve absorption of electrolytes,
including calcium and possibly magnesium. How so? It comes down to inulin’s
beneficial prebiotic effects within the gut, specifically how it helps the
growth of beneficial intestinal bacteria that are needed for various metabolic
functions.
A 2005 study
published in the American Journal of Clinical Nutrition found that in high-risk
populations for calcium deficiency (especially younger girls and older women),
the use of chicory inulin helps increase proper absorption of calcium, which
might offer protection against disorders like osteoporosis in the long term.
Daily consumption of a combination of prebiotic short- and long-chain
inulin-type fructans significantly increased calcium enough to enhance bone
mineralization during pubertal growth.
The Dosage
The recommended dose for people with an average digestive function can be 5-10 grams of inulin a day. Experiment with a small amount and see how it feels and increase if desired. Some conclude you can go up to as high as 40 grams a day or any amount, but keeping it between max 10-14 grams a day after building your way up should be reasonable to reap the benefits, but apply it safe and do not jump your way to a high dosage. It can be used as a sweetener, what you probably noticed already, so please consider using it with your drinks instead of sugar or other sweeteners. But make sure you have it under control and if you feel it is becoming uncomfortable for you, go back and start from the small dosage.
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