What Is Inulin?
Inulin, also called inulin, is a polysaccharide that naturally exists in plants. It is a high-quality, purely natural, soluble dietary fiber discovered by humans so far. The U.S. Food and Drug Administration (FDA) classifies it as a generally safe food ingredient.
Inulin has the dual effects of dietary fiber and prebiotics. Since it is not digested by the body itself, when it enters the large intestine, it is used by intestinal bacteria. And it is basically only used by "good bacteria", so inulin is one of the recognized prebiotics and can promote the growth of beneficial bacteria in the intestines.
Inulin can produce viscous properties when dissolved in water, so it is often added to yogurt to adjust the consistency. Inulin is slightly sweet, one-tenth as sweet as sucrose, but contains no calories.
The Efficacy and Role of Inulin
Globally, there are many studies on the effects of inulin, among which the recommended empirical effects (supported by human randomized controlled trials) include: improving constipation, controlling blood lipids and blood sugar, promoting the absorption of trace elements, and controlling weight.
1. Relieve constipation and improve intestinal health
First of all, inulin can help the growth of beneficial bacteria such as bifidobacteria, increase their number, reduce the level of bile-loving bacteria, reduce the production of toxic substances, improve the intestinal environment, thereby speeding up defecation and producing a natural laxative effect.
Secondly, when the polyfructose in inulin enters the intestine, it will form a colloid, which can promote intestinal peristalsis; in addition, inulin has good water storage properties, which can increase the amount of feces, make the stool fluffy, and increase defecation. times to reduce defecation difficulties.
One analysis found that people who used chicory fiber had improved bowel movements and stool consistency.
In another 4-week study, older adults who consumed 15 grams of chicory fiber daily reported improvements in constipation and digestion.
In addition, studies have found that inulin can inhibit certain opportunistic pathogens and reduce intestinal inflammation.
2. Lower blood sugar and stabilize blood lipids
Inulin can prevent the sharp rise in blood sugar after meals and improve the regulation of insulin in the blood. Inulin water-soluble fiber forms a viscous matrix in the small intestine, hindering cholesterol absorption. During the fermentation of inulin by intestinal bacteria, large amounts of short-chain fatty acids are produced. These short-chain fatty acids can improve metabolic conditions.
A systematic review shows that inulin can reduce low-density lipoprotein cholesterol (LDL) in all people; while in people with type 2 diabetes, inulin can increase high-density lipoprotein cholesterol (HDL) levels. and help them control their blood sugar.
In the study, patients with type 2 diabetes took 10 grams of inulin per day, and their fasting blood sugar dropped by an average of 8.5%.
3. Promote trace element absorption
Inulin can promote the body's absorption of calcium, magnesium, zinc, iron and other minerals and the synthesis of B vitamins and folic acid, improve the body's metabolism, improve immunity and disease resistance.
For example, people who take anti-gastric drugs (proton pump inhibitors - PPIs) for a long time often suffer from magnesium deficiency in the body. Taking inulin can effectively promote the body's absorption of calcium and magnesium.
4. Control weight
Inulin contains no calories. It is absorbed and expanded in the stomach to form a high-viscosity colloid, which makes people less likely to feel hungry and can prolong the emptying time of the stomach, thereby reducing food intake. Experiments have found that when obese children take a daily supplement of 8g of inulin (with fructooligosaccharide added), their hunger hormone levels decrease, while their satiety hormone levels increase.
Experimenters gave overweight and obese adults 21 grams of chicory fiber per day, and they lost 0.9 kilograms.
In addition, inulin can also help with weight loss by controlling blood sugar and promoting the absorption of vitamins and trace elements.
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Inulin Side Effects and Hazards
Inulin has many health benefits, but you should not eat too much. The side effects and harmfulness of inulin are mainly reflected in the dosage and some special groups.
Generally, inulin is safe for adults and children when taken orally appropriately. What happens if you eat too much inulin? Gastrointestinal cramps, gas, bloating, diarrhea and other discomforts may occur.
People who are allergic to inulin should also avoid using it, otherwise they may experience symptoms of acute skin itching, red and swollen lips, vomiting or diarrhea.
Because inulin ferments in the intestines and produces gas, patients with irritable bowel syndrome (IBS) have a more sensitive intestine and may develop inulin intolerance. It is recommended to avoid ingestion of inulin during severe attacks. After symptoms stabilize, supplementation can be started with a small amount (0.5g).
In principle, there is no problem in using inulin during pregnancy and breastfeeding. However, because people’s current understanding of inulin is not perfect enough, for safety reasons, large amounts of inulin should be avoided.
