Inulin: What is it, what are the health benefits, and how does it work?

Inulin is a polysaccharide fibre(1) found naturally in many foods such as bananas, asparagus and onions, with the highest volumes found in chicory root. This root is what is most commonly used to make inulin powder.  

Inulin can't be digested or absorbed in the stomach. Instead, It travels to the intestines, supporting and feeding the beneficial bacteria that live there. 

What are the benefits of consuming Inulin?

It may help to keep our gut healthy

Our gastrointestinal tract is home to good and bad bacteria. Therefore our gut health must have sufficient beneficial bacteria to stay healthy.

As Inulin is non-digestible, it travels through our stomach and into our intestine, where it feeds the healthy bacteria that live there, such as Bifidobacteria and Lactobacilli (2). These beneficial bacteria help fight unwanted pathogens (harmful bacteria), help prevent infection, and help stimulate the immune system. 

When the harmful bacteria in our gut outgrow the beneficial, it can negatively impact our physical and mental health. From our mood to our immune system and even our weight, unwanted pathogens wreak havoc in our bodies when they grow in number. So it's crucial to consume Inulin as it helps produce a good balance of bacteria and helps keep the harmful bacteria to a minimum. A healthy balance of gut bacteria builds a strong resistance against pathogens and fuels our digestive system.

It may help aid in weight loss

Controlling our hunger is an excellent way to start dropping our unwanted weight. And as Inulin comprises soluble fibre, it forms a gelatinous substance when dissolved in the stomach. This gel-like substance helps us feel fuller for longer, decreasing the amount of food we eat. 

A study(3) showed that people who consumed Inulin lost significantly more weight than those who did not. This could be because Inulin helps to ensure our bodies don't store fat. Instead, our bodies either burn the fat or pass it right through. 

It can help lower blood sugar levels

Studies(4) show that inulin consumption can help to reduce your blood sugar levels. As our enzymes do not digest Inulin, there's no risk of releasing glucose into our bloodstream. 

When we eat carbohydrates, it converts into glucose in our bodies and serves as a source of energy. However, if we can't absorb the glucose in our cells, our blood sugar levels will rise due to an imbalance of glucagon and insulin. 

Having enough Inulin will result in our cells' ability to consume more glucose, thus, reducing our blood sugar levels and also helping to increase our energy levels. 

Inulin powder is an alternative to sugar and sweeteners

It's pretty common these days to find inulin powder in baking and other cooking, as it is naturally sweet, making it a great substitute(5) for sugar and sweeteners. Inulin is also very low in calories, which can help tremendously for those watching their calorie intake. 

As Inulin is a fibre, it's essential to remember not to substitute sugar or sweeteners with inulin powder at a 1:1 ratio when baking or cooking. 

For example, if a recipe requires two and a half cups of sugar, don't use that exact amount of inulin powder. If you do, you'll suddenly find yourself running to the toilet. 

When we consume too much Inulin, we may experience diarrhoea, constipation, bloating and cramping of the stomach. So, it's always important to remember to consult with your physician before trying new supplements or starting a new health regime. 

Many healthy recipes substitute Inulin for sugar correctly. For example, Bridget's Healthy Fudge Brownie Balls recipe includes Inulin powder as a sugar substitute and other nutritious ingredients.

It may help improve your bone health

Inulin can be a great natural way of creating stronger bones, as Research(6) suggests that Inulin enables better calcium absorption. And as we know, calcium helps us develop stronger bones. 

Inulin consumption also allows for a greater absorption rate of magnesium and other minerals. It also helps with the creation of short-chain fatty acids (good fats). These good fats are associated with reducing the large intestine's pH levels, allowing effective calcium absorption. 

It may help protect against certain illnesses and diseases

Inulin plays a role in supporting and protecting our bodies against certain intestinal diseases and illnesses. Studies(7) suggest that Inulin supports barrier function and increases the presence of beneficial bacteria that help fight against unwanted pathogens by not allowing them to colonise, resulting in a healthy gut. 

Consuming Inulin also increases the frequency in which your bowel movements occur, and in turn, helps prevent constipation. Which is one of the reasons inulin consumption can positively affect people suffering from Irritable Bowel Syndrome (IBS). This is because Inulin stimulates both peristalsis and bowel motility. 

It may help with heart health

Heart conditions are some of the leading causes of death globally; This is why looking after your heart's health is crucial to a longer life. Fortunately, looking after the health of your gut may also benefit you here. 

Having a healthy balance of bacteria can help your heart health(8). A diet filled with sugar-laden and processed foods can put stress on your heart and can also mean your body may not have the necessary nutrients. Adding Inulin to your diet may help to reduce cholesterol which is essential in preventing cardiovascular disease. By eating a healthy diet and consuming the right supplements, you can avoid a lot of conditions. Having a stable and balanced daily prebiotic (Inulin) intake is a fantastic start.

So, overall, Inulin not only provides numerous health benefits such as lower fat storage, but it is also a worthy substitute and a healthier option to artificial sweeteners and sugar.

For more information on Inulin and how Bridget uses it in powder form, check out our blog post, 'Inulin powder explained'.

What is the best way to consume Inulin?

Inulin in the form of powder is probably the easiest way to consume the right amount of this dietary fibre as you can add it to baking, cooking and beverages. 

Inulin powder can be dissolved in water, added to recipes or put in your morning coffee. But remember not to substitute it at a 1:1 ratio. It's also important to remember to moderate your consumption as Inulin can cause our gut bacteria to produce a lot of gas, which can cause abdominal pain and flatulence. 

Is all inulin powder created the same? 

Although Inulin is found in many plant-based foods, chicory root and Jerusalem artichoke are the most inulin-rich as they contain high amounts of Inulin. Because of this reason, it's good to consume inulin powder or an inulin supplement that's made from 90%+ of chicory root or Jerusalem artichoke. 

Where can I buy Inulin powder?

If you're looking for a product that contains 100% A Grade chicory inulin, then check out our ever-popular, Pure as Inulin Powder from Bridget's Healthy Kitchen. 

Our Inulin powder is:

♥ Kosher + Halal certified.

♥ Contains no GMO's

♥ Food grade

♥ Free from any harmful and toxic substances

♥ AFTERPAY available

A laboratory has rigorously tested our Inulin to ensure the integrity of the ingredient. It's also the highest grade that is available and is imported directly from Europe.  

BUY NOW

Disclaimer: This blog post is not intended to provide medical advice. All information, content, and material in this blog post are to inform the reader only. Our content is not intended to serve as a replacement for the consultation, diagnosis, and medical treatment of a qualified doctor or healthcare provider.