What is inulin: gastroenterologist named 9 of its health benefits

gastroenterologist at Medical On Group clinic in Mytishchi

“The intestinal microflora contains about a thousand varieties of bacteria. They perform the most important functions and influence many processes in the body. We need to support their growth or simply feed them, namely with prebiotics (inulin)”.

What is inulin

Inulin is a natural soluble dietary fiber that is found in large quantities in plant foods. It is not digested in the upper parts of the gastrointestinal tract and reaches the large intestine unchanged. As a result, already “cooked food” gets to our bacteria – increases their numbers. Lactic acid bacteria are especially “happy” with such a diet.

Sources of inulin

Inulin is a starchy substance that is found in many fruits, vegetables and herbs. Among them:

• wheat;
• onions and leeks;
• bananas;
• artichokes;
• asparagus;
• dandelion root;
• topinambour;
• garlic;
• chicory root;
• dahlia tubers.

The daily norm of inulin is about 15-20 grams. In case of intolerance to the above products, inulin can be taken in the form of powder or capsules. It is often added by food manufacturers in confectionery, sausages, sweeteners, dietary supplements (biologically active additives).

Inulin, which is used in supplements, is most often obtained by soaking chicory roots in hot water.

Health benefits of inulin

People often use inulin in an attempt to cure or prevent digestive problems. However, its beneficial properties do not end there.

Specifically, the substance has the following health effects:

1. Increases the number of beneficial bacteria in the colon. It is known that with sufficient intake of inulin with food, the bacteria in the large intestine begin to secrete a useful component – butyrate. It reduces inflammation of the intestinal mucosa, resulting in less pain and normalized stool. This has been proven by scientists in studies of patients with irritable bowel syndrome.

2. fights constipation. Inulin promotes the production of mucus in the intestine. It, as a protective “mantle”, helps the soft smooth movement of the contents, has a laxative effect. That is why it is very important to observe the drinking regime during the intake of inulin.

3. Strengthening immunity. A sufficient amount of inulin in the diet affects the immune system. The substance improves the body’s resistance to respiratory diseases.

It is worth noting that mother’s breast milk contains not only useful proteins, but also inulin, which proves the fact of its importance for health, especially for children. That is why it is added to infant formulae, imitating its naturalness and similarity to breast milk.

4. Improves the absorption of useful substances. In particular iron, calcium, magnesium. This is especially important for people suffering from osteoporosis and women during menopause.

5. Protects against diabetes. Inulin reduces blood glucose levels, that is, it is a prevention of diabetes and a component of the therapeutic diet when the disease has already developed.

6. Helps control appetite, promotes weight loss. Inulin can be used in a weight loss program. It, as a dietary fiber, “swells” in the stomach, increases the contents and, as a result, gives a feeling of satiety and regulates eating habits.

7. Reduces cholesterol levels. Inulin reduces the production of hepatic enzymes responsible for the release of fats. It also increases the production of peptides, which, in turn, help to eliminate cholesterol from the body.

8. Fights toxins. Among other beneficial properties, inulin is able to neutralize harmful toxins in the intestinal lumen. It has a sorbent effect.

9. Protects against cancer. There is evidence of the anti-tumor effect of inulin. Foreign scientists in the study of intestinal cancer noted a decrease in tumor growth due to the effect on cellular immunity.

We are entirely dependent on the behavior of the microbiome, it affects our activity, resistance to disease and even our mood.

Side Effects

Inulin is well tolerated in most cases, but it can still cause a number of side effects. Among them:

• abdominal bloating;
• excessive gas formation;
• abdominal cramps;
• liquid stools.

Excess inulin can even interfere with the absorption of some vitamins.

Possible risks

Prebiotics like inulin are generally considered safe. Nevertheless, it has its own contraindications.

Possible risks of supplementation are:

• intolerance, allergic reactions to pollen, dandelion, chicory;
• gallstones.

Therefore, even such a harmless and exceptionally useful product as a food supplement on its own is better not to take. It is necessary to consult a doctor.

Application of inulin in the food and medical industry

Inulin, a dietary fiber with high solubility and prebiotic properties, is widely used in the food and medical industry due to its unique characteristics.

It is used in dietary supplements and functional foods as a natural prebiotic. This makes inulin a popular ingredient in products used to support intestinal and overall health.

Plant fiber is naturally found in many foods, including some types of bread. Many supplements have also been developed that include inulin. These prebiotic products can come in a variety of forms: powders, capsules, and liquids.

Inulin has also attracted the attention of scientists due to its potential health benefits. Some studies show that this prebiotic can have a favorable effect on blood glucose levels, intestinal health, calcium and magnesium absorption. These properties make it a promising ingredient for various medical applications.

Inulin with food does not carry any risks, but it is not possible to take supplements with this prebiotic independently. An excess of the substance can have a negative impact on health. It is necessary to consult a doctor.