Inulin: What you need to know

Introduction:

Fiber rich food like fruits and vegetables is really important part of weight loss diet and it is helpful for digestion and good bacteria in the gut. As well fiber has low glycaemic index and may keep you feel full for a longer period.

Inulin is a soluble fiber with many health benefits so let us learn about inulin and how to add it to your diet.

What is inulin?

It is a soluble fiber and it is naturally found in certain plants and it's indigestible by your small intestine as it is fructan. Inulin pass intact throughout small intestine until it reaches large intestine as it works as prebiotic that offer beneficial bacteria its food to stay healthy in the gut. Good bacteria that feeds on inulin help keep your body healthy by fighting off pathogens (aka "bad" bacteria), preventing infection, stimulating the immune system and promoting healthy nerve function, among other things.

Nestled in plant foods from around the world, some inulin rich food are probably already a regular or semi-regular part of your diet. Either way, this can serve as inspiration for your shopping list if you decide to make an effort to increase the amount of inulin in your diet.

Best sources:

· Leeks

· Asparagus

· Dandelion greens

· Chicory root

· Yacon root

· Jerusalem artichokes (also known as "sun chokes")

· Garlic

· Onions

· Wheat

· Oats

· Soybeans

· Bananas

· Wild yams

· Jicama

If you are following low FODMAP diet you need to eliminate inulin from your daily plan as it is a fructan, and fructans are part of the oligosaccharides group in the FODMAP acronym and can cause digestive distress for some people with IBS.

Why do we need inulin:

1. Inulin promotes a healthy digestive tract.

Like other types of fiber, inulin cannot be digested by your body so instead it passes intact until it reaches large intestine when it do its work by increasing the number of several different kinds of good bacteria, but particularly Bifidobacteria and Lactobacilli. It keeps balance between good and bad bacteria so the result will be a healthier digestive system.

2. Inulin may promote weight loss.

As it is a type of soluble fiber, inulin absorb water and liquid and from gelatinous substance that make a bulky agent in the gut and then it slows digestive process and make you feel full for longer period.

3. Inulin may help balance blood sugar levels.

A stable blood sugar will result after the consumption of inulin, as it makes digestion slower and then the sugar will be released slowly into the blood so gradually increase in the blood sugar will occur. As blood sugar don’t spike directly so you will feel full for a longer period.

There is evidence that high-performance inulin may reduce levels of liver fat in patients with prediabetes. This could have huge implications for diabetes treatment since reducing liver fat can also reduce insulin resistance and even possibly help reverse type 2 diabetes.

4. Inulin may help treat IBS and constipation.

As insulin remains for longer period in the intestine to perform its work, it enhance normal bowel movement. For people who suffer from IBS, inulin supplements could offer some release.

Several animal studies suggest that insulin can help reduce the inflammation associated with IBS.

There have also been human studies that suggest inulin can help reduce symptoms of ulcerative colitis and inflammation related to Crohn's disease.But doctors don't yet recommend inulin as a treatment for these conditions. Remember, if you are sensitive to FODMAP you should not include inulin as a part of your treatment as it may worsen the symptoms.

5. Inulin may help prevent colon cancer.

It prevents colon cancer. During its time in the colon, inulin ferments into the short-chain fatty acid butyrate, which is thought to protect colon cells with its powerful anti-inflmmatory and antioxidant properties.

How much inulin should you be consuming?

Average intake of total fiber should be between 25-30 grams of fiber, try to aim for 5 grams of fiber from preobiotic or inulin food a day. Add more vegetables, fruit and whole grains to your diet to increase your inulin take. Supplements exist but for me as a dietitian I prefer to take nutrients from their natural sources of food.

If you do decide to supplement, the most popular forms of inulin are poweders and capsules. With inulin, it's particularly important to start slow and work your way up, as the side effects are significantly more severe if you take too much too soon. A good general guideline: Start with 2 to 3 grams of inulin per day for one to two weeks, then slowly increase by 1 to 2 grams each week, and do not exceed 10 grams per day.

Consult your doctor before taking supplements of inulin at larger doses.

Side effects of inulin supplements.

Taking inulin supplements is generally considered safe, and allergic reations to inulin are extremely rare.Some people experience some side effects like flatulence, bloating, abodominal discomfort and loose stools or diarrhoea. People who are intolerant to FODMAPtend to experience more intense side effects and should avoid inulin.

If you are pregnant, have a chronic health condition, or currently take a prescription medication, consult your doctor before starting inulin to ensure it's safe and that you're taking an appropriate dose.

Sources:

https://www-popsugar-com.cdn.ampproject.org/v/s/www.popsugar.com/fitness/Best-Grains-Weight-Loss-45688070/amp?amp_js_v=0.1

https://yurielkaim.com/inulin-fiber/