What is Inulin?
Inulin is a type of soluble fibre that is found naturally in many plants, including wheat, onions, garlic, asparagus, Jerusalem artichokes, and chicory root. It is a long chain of fructose molecules that is not digested by human enzymes. Instead, it travels through the digestive system unchanged until it reaches the large intestine, where it is fermented by beneficial bacteria.
How is Inulin Produced?
Inulin can be extracted from plants in a variety of ways, but the most common method is to use hot water. The plant material is soaked in hot water, which dissolves the inulin. The inulin is then filtered out and dried.
Inulin is also produced commercially by bacteria. The bacteria are grown in a nutrient-rich medium that contains carbohydrates. The bacteria consume the carbohydrates and produce inulin as a by product.
Use of Inulin in Personal Health
Inulin has a number of potential health benefits, including:
- Improved gut health: Inulin is a prebiotic, which means that it feeds the beneficial bacteria in the gut. These bacteria play an important role in digestion, immune function, and overall health.
- Blood sugar control: Inulin can help to improve blood sugar control in people with diabetes. It does this by slowing down the absorption of glucose from the intestines.
- Weight loss: Inulin can help to promote weight loss by increasing feelings of fullness and reducing calorie intake.
- Heart health: Inulin may help to improve heart health by lowering cholesterol levels and blood pressure.
- Effect of Inulin on Microbiome
Inulin is fermented by beneficial bacteria in the gut, which produces a variety of short-chain fatty acids (SCFAs). SCFAs are important for gut health and immunity. They also play a role in blood sugar control, metabolism, and inflammation.
Beneficial Bacteria Helped by Inulin
The following are some of the beneficial bacteria that are helped by inulin:
- Bifidobacteria: Bifidobacteria are a group of bacteria that are found in the large intestine. They play an important role in digestion and immune function.
Lactobacilli: Lactobacilli are another group of bacteria that are found in the large intestine. They help to produce lactic acid, which helps to keep the gut acidic and inhibits the growth of harmful bacteria.
Akkermansia muciniphila: Akkermansia muciniphila is a type of bacteria that is found in the mucus layer of the gut. It helps to protect the gut lining and promote gut health.
Food sources of inulin
Natural food sources of inulin, ranked by order of highest inulin content per 100 grams:
| Food | Inulin content (grams per 100 grams) | Percentage of inulin (% of total carbohydrates) |
|---|---|---|
| Chicory root | 41.6 | 70% |
| Jerusalem artichokes | 18 | 30% |
| Dandelion greens | 13.5 | 22% |
| Garlic | 12.5 | 20% |
| Leeks | 6.5 | 10% |
| Asparagus | 2-3 | 3-5% |
| Onions | 1.1-7.5 | 2-12% |
| Wheat | 1-3.8 | 2-6% |
| Barley | 0.5-1 | 1-2% |
| Bananas | 0.5-1 | 1-2% |
Other foods that contain inulin include:
- Artichokes
- Burdock root
- Salsify
- Konjac root
- Oats
- Apples
- Chicory greens
- Endive
- Radicchio
- Wheat bran
It is important to note that the inulin content of foods can vary depending on the variety of the food, how it is grown, and how it is cooked. For example, the inulin content of asparagus is higher when it is steamed or roasted than when it is boiled.
Tips for adding inulin to your diet
- Eat foods that are naturally high in inulin, such as Jerusalem artichokes, chicory root, onions, garlic, and asparagus.
- Start with a small amount of inulin and gradually increase your intake to avoid side effects such as gas and bloating.
- Inulin powder is a flavourless and odourless powder that can be added to smoothies, yogurt, oatmeal, baked goods, and other foods and drinks. It is important to start with a small amount of inulin powder and gradually increase your intake to avoid side effects such as gas and bloating
- Eat foods that are naturally high in inulin, such as Jerusalem artichokes, chicory root, onions, garlic, and asparagus.