Get to know inulin and how it benefits your health

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Learn more about inulin (not insulin) and its health benefits

Inulin is a nondigestible carbohydrate that exists naturally and as a synthesized compound fiber. People in the United States consume two to eight grams of inulin daily from natural sources. The body cannot digest prebiotic fibers, and inulin is one. Instead, bacteria in the gut use prebiotic fibers as fuel, breaking them down through fermentation to produce beneficial molecules, such as short-chain fatty acids. Many of inulin's health benefits result from its status as a prebiotic fiber.

The health benefits of inulin include boosting gut health, regulating blood sugar and cholesterol levels, and assisting weight management.

Breaking down the health benefits of inulin

Inulin health benefits include:

Improves gut health: Inulin changes gut microbiota composition to improve gut health, contributing to the gut's effect on other aspects of health.
Supports bowel function: Supplementing with inulin lessens constipation in otherwise healthy individuals. Inulin supplements improve stool frequency, consistency, and motility.
Regulates blood sugar and insulin: Inulin slows glucose absorption in the intestine, helping to regulate blood sugar levels after a meal. Regularly eating inulin lowers insulin levels and increases insulin sensitivity, ultimately improving blood sugar (glucose) metabolism.
Reduces cholesterol: Inulin helps lower low-density lipoprotein (LDL) or “bad” cholesterol, total cholesterol, and triglyceride levels. Additionally, inulin can increase high-density lipoprotein (HDL) levels (a.k.a. “good” cholesterol).
Boosts immune function: Roughly 70% of the body's immune system is located in the gut. By altering gut microbiota composition, inulin increases the body's ability to resist pathogens, boosting immune function and reducing the risk of infection.
Aids in weight management: Inulin delays gastric emptying, increasing the release of satiety hormones like GLP-1, which decreases appetite. Supplementing with inulin may reduce overeating, which aids in weight management. Additionally, inulin's beneficial effects on blood sugar are associated with fat loss, contributing to weight management from another angle.

Food sources of inulin

Inulin exists naturally and as a synthetic fiber. Synthetic versions are often added to prebiotic sodas, low-carb or keto-friendly grain products, or protein bars. Inulin is added to food to boost fiber content or as a low-calorie fat replacement in spreads, dressings, dairy products, bakery foods, and ice cream.

Natural food sources of inulin include:

Jerusalem artichokes
Chicory
Onions
Garlic
Asparagus
Bananas
Leeks
Wheat bran
Barley

How to add more inulin to your diet

Many low-carb or keto-friendly foods contain inulin. When consumed together or eaten frequently, these foods may cause gastrointestinal discomfort for some individuals because of the high amounts of inulin. However, you can incorporate natural sources of chicory root fiber into your diet.

Experiment with Jerusalem artichokes. Prepare this tuber or root vegetable similarly to potatoes—roast, boil, slice, or cook as a gratin.

Chicory root contains inulin and grants many of the same health benefits as inulin. However, chicory leaves do not provide the same fiber benefits as chicory roots. Consume chicory leaves as a salad, and grind the root into a powder for a coffee-like prebiotic drink.

Who should avoid inulin?

Inulin is safe and relatively well tolerated in doses up to 20 grams per day. Still, people with irritable bowel syndrome (IBS) may want to avoid chicory root fiber and inulin.

Inulin is highly fermentable and may worsen gas and gastrointestinal pain in people with IBS. By the way, inulin is considered a high-FODMAP food to avoid during the elimination phase of the low-FODMAP diet. Even during or after the reintroduction phase, inulin may still cause gas and gastrointestinal issues in people with IBS.

Inulin-packed recipes

Before adding an inulin supplement to your diet, consider how to boost your intake of inulin-rich foods. Replace your afternoon soda with a beverage made from chicory root. Or try these MyNetDiary Premium recipes for an inulin-packed meal.