Inulin: what is it and what is it for
Article Reviewed by Ottalieta Castanha, Nutritionist (Professional Card Nutritionist Order: nº 3163N)
If you’re familiar with dietary fiber, then you understand how important it is. In addition to regulating intestinal transit, fibers also contribute to the metabolism and health of the intestinal flora. But do you already know about inulin? It is a very functional dietary fiber for our health. Find out more about this prebiotic.
What is inulin?
Inulin is a compound classified as prebiotic and dietary fiber, belongs to a group of carbohydrates known as fructans. It is found naturally in certain plants, such as chicory, Jerusalem artichoke, garlic, onion, leek or wheat. In these plants, inulin acts as a reserve carbohydrate, stored in the roots or bulbs.
What is a prebiotic?
Prebiotics are non-digestible substances that selectively stimulate the growth and activity of beneficial bacteria in the intestine, acting as food for them. These are essential for promoting a healthy and balanced gut biome.
Inulin is considered one of the most known and widely studied prebiotics, because it is not digested along the intestinal tract, when it reaches the colon, it becomes an excellent substrate for the activity of colon bacteria. This fermentation results in fatty acids, with beneficial functions for intestinal health.
The importance and benefits of inulin
Inulin, as a prebiotic with very beneficial properties for health, offers a number of benefits when included in food. We highlight some of the main benefits associated with its consumption:
Role of inulin as a prebiotic
As already mentioned, inulin resists digestion in the stomach, reaching the colon still intact. There, it serves as a food substrate for beneficial bacteria, such as bifidobacteria and lactobacilli, promoting their growth and activity.
Gut health promotion
Gut health is directly related to proper nutrient absorption. Inulin can improve the absorption of essential nutrients such as vitamins and minerals, contributing to and overall well-being. Inulin helps in promoting gut health in several ways. In addition to the important role they play on the aforementioned bacterial flora, this prebiotic helps to improve the integrity of the intestinal barrier, strengthening cell junctions and reducing intestinal permeability.
Regulation of intestinal transit
Inulin may play a role in regulating intestinal transit. As a soluble fiber, it absorbs water and forms a viscous gel in the intestines, helping to soften the stool and encourage proper transit. This can be beneficial both for people with a tendency to constipation, as it makes intestinal transit regular.
Blood sugar regulation
Since this fiber is not absorbed, inulin can control the level of serum glucose by decreasing the post-meal rise in serum glucose and delaying the entry of glucose into the blood. This can be beneficial for people with diabetes or at risk of developing the disease, helping to keep blood glucose levels in check.
Weight control and food satisfaction
Because it is a soluble fiber, inulin promotes a greater feeling of satiety after meals by delaying gastric emptying. By adding this fiber to your diet, you will be promoting an increase in fiber consumption without compromising your caloric intake, which becomes beneficial in weight loss and maintaining a healthy weight.
Cardiovascular health
Dietary fiber, including inulin, is believed to help lower total and LDL (bad cholesterol) levels, which may lower the risk of cardiovascular diseases such as coronary artery disease and stroke.
Improved bone health
Some studies indicate that the consumption of this prebiotic can increase the absorption of minerals, such as calcium and magnesium, in the intestine, which is important for maintaining strong and healthy bones.
In what foods and natural sources do we find inulin?
Inulin can be found in a variety of natural sources, including food and dietary supplements. Below, we highlight some of the main sources where it can be found and in what quantities (per 100g).
- Garlic: 14.0 – 23.0 g
- Barley: 18.0 – 20.0 g
- Chicory: 11.0 – 20.0 g
- Asparagus: 15.0 g
- Onions: 5.0 to 9.0 g
Possible side effects of inulin
Although inulin is generally considered safe for consumption, some people may experience certain side effects when consuming large amounts of this prebiotic. It is important to be aware of these possible effects and consider the following information:
- Gastrointestinal disorders: being a type of soluble fiber, ingesting large amounts of inulin can cause gastrointestinal disturbances. The most common side effects include bloating, flatulence and abdominal discomfort. These symptoms may be more pronounced in people who are not used to consuming a significant amount of fiber in their diet. Gradually increasing your inulin intake and drinking plenty of water can help minimize these effects.
- Sensitivity or allergy: Although rare, some people may be sensitive or allergic to inulin. Symptoms may include a rash, itching, swelling or difficulty breathing. If you suspect any sensitivity or allergy to this fiber, it is important to discontinue its consumption immediately and seek medical advice immediately.
It is always recommended to seek medical or nutritional advice before adding inulin to your diet.
Sources:
https://www.verywellhealth.com/the-health-benefits-of-inulin-4587258
https://www.medicalnewstoday.com/articles/318593#Other-potential-benefits
https://health.clevelandclinic.org/inulin-benefits/
https://www.webmd.com/vitamins/ai/ingredientmono-1048/inulin
https://www.webmd.com/vitamins-and-supplements/inulin-uses-and-risks
https://www.tuasaude.com/alimentos-ricos-em-inulina/
