Inulin is a prebiotic, a compound that encourages the healthy growth of gut bacteria. Beneficial gut bacteria support gut health and immunity and reduce disease risk.
Inulin is also fermentable fiber, meaning bacteria metabolize it in your large intestine. Inulin is also a type of oligosaccharide called a fructan. Fructans are a chain of fructose (sugar) molecules strung together.
Inulin is found naturally in the roots of many foods, such as whole wheat, onions, garlic, and Jerusalem artichokes. It’s commonly extracted from chicory root and added to foods.
This article explains how inulin is used, the potential benefits, and possible side effects. It also covers where to find inulin and how to incorporate it into your diet.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.
When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Inulin Supplement Facts
- Active ingredient(s): Inulin
- Alternate name(s): Chicory extract, fructo-oligosaccharides, oligosaccharide, oligofructose
- Suggested dose: 2 to 3 grams
- Safety considerations: People with specific allergies, irritable bowel syndrome (IBS), or who need to avoid high FODMAP foods should avoid inulin.
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Sources of Inulin
You can optimize your intake by getting inulin from food sources. Typically, your body absorbs nutrients more efficiently from foods.
To boost your fiber intake, focus on consuming a variety of whole foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes. This way, you also avoid excess sodium and sugar.
In addition to food sources, inulin is available as a supplement.
Food Sources of Inulin
Inulin-rich foods include wheat, asparagus, leeks, onions, garlic, chicory, oats, soybeans, and Jerusalem artichokes. In addition to whole foods, manufacturers sometimes add inulin to processed foods as a fat substitute.
Currently, the FDA is working to ensure that the types of dietary fibers added to foods provide health benefits. It has provisionally approved inulin as one of these fibers.
Good ways to ensure you eat a wide range of fibrous foods include the following:
- Aim to eat at least one fruit or vegetable at every meal.
- Eat at least three servings of whole grains daily (e.g., whole-grain bread, oats, quinoa, barley, bulgur, brown rice, farro, and wheat berries).
- Eat a serving of nuts or seeds (¼ to ⅓ cup) daily.
- Make half of your plate non-starchy vegetables.
- Snack on fiber-rich foods like whole-grain air-popped popcorn, carrots with hummus or guacamole, and whole fruit with nut butter.
Inulin Supplements
Inulin supplements are available in various forms, like powders, chewables, and capsules.
Most inulin supplements offer 2 to 3 g of fiber per serving. Ensure your total fiber intake from food and supplements aligns with your recommendations.
Manufacturers may derive inulin supplements from Jerusalemartichokes, agave, or chicory root. Be sure to check the label for anything you may be allergic to.
Uses of Inulin
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Inulin is considered a functional food, which means it has a potential benefit on health. Some people incorporate inulin-containing foods and supplements into their diet to support gut health, manage blood sugar, control weight, and reduce cancer risk. Some of these uses have more evidence than others.
May Improve Gut Health
Inulin fosters the growth of good bacteria, like Bifidobacterium, in your gut. This potentially improves your gut microbiome by reducing harmful bacteria.
A 2020 systematic review noted increases in Bifidobacterium and other health-promoting bacteria, such as Anaerostipes, Faecalibacterium, and Lactobacillus, with inulin supplements. On the other hand, "bad" bacteria like Bacteroides decreased.
A 2019 study on 26 healthy adults consuming 15g of inulin-type fructans daily showed increased Bifidobacterium and decreased Clostridiales and Oxalobacteraceae. Participants reported feeling full longer and experiencing reduced unhealthy food cravings. However, these effects reversed three weeks after the study ended.
More research is needed.
May Help Blood Sugar Control
Research has explored inulin's potential impact on insulin resistance (when your body doesn't respond to insulin as it should), a concern in type 2 diabetes and obesity.
A 2019 systematic review and meta-analysis of 25 clinical trials found that inulin-type carbohydrates (ITCs) significantly improved glucose control and insulin resistance but not body mass index (BMI).
However, a 2021 study on 24 adults with prediabetes (impaired glucose tolerance, a risk factor for developing type 2 diabetes) found that 10 grams of inulin a day did not help peripheral insulin sensitivity when body weight and composition were stable.
Another systematic review and meta-analysis of 20 clinical trials published in the European Journal of Clinical Nutrition concluded that inulin-type fructans (ITFs) reduced LDL or "bad" cholesterol and improved glucose control in people with type 2 diabetes.
Further research is needed for inulin's impact on blood sugar control.
May Help Manage Weight and Appetite
Fiber, the non-digestible part of carbohydrates, helps regulate appetite by slowing down how quickly your stomach empties.
In a 2017 clinical trial in children with excess weight or obesity, those given oligofructose-enriched inulin felt fuller and consumed less food than the placebo group after 16 weeks.
However, a systematic review featuring adolescents and adults published in Annals of Nutrition and Metabolism had mixed findings. After a year of supplementation, non-obese adolescents had a reduced increase in body weight and BMI. Results in adult participants varied, with some studies showing a positive impact on appetite and energy intake, while others found no significant differences.
More studies are needed to confirm whether inulin can effectively support weight management.
May Improve Heart Health
Inulin-type fructans (ITF) may benefit heart health. According to a systematic review, ITFs have reduced low-density lipoprotein, triglycerides, and body weight.
However, further studies are needed.
May Help Inflammatory Bowel Disease (IBD)
Inulin may benefit people with inflammatory bowel disease (IBD).
A review of preclinical and clinical data suggested prebiotics may positively impact the gut microbiome and mucosal barrier of people with IBD. It may also decrease intestinal inflammation. This may help with IBD symptoms. However, further study is needed.
Additional Uses
Some people also use inulin for the following:
- Colorectal cancer prevention
- Calcium absorption
There is little evidence to support inulin for these uses, but research is ongoing.
What Are the Side Effects of Inulin?
Your healthcare provider may recommend taking inulin for gut health, diabetes, insulin resistance, or appetite control. The FDA has categorized inulin as "generally recognized as safe" (GRAS).
However, inulin can cause gastrointestinal side effects, including diarrhea, bloating, and gas.
To minimize these side effects:
- Speak with your healthcare provider before starting supplementation.
- Start slowly (2–3 g/day for one to two weeks).
- Stay well-hydrated.
If you have a pollen allergy, be cautious using chicory root, as it can trigger oral allergy syndrome (OAS). Chicory belongs to the Asteraceae plant family, including sunflowers and daisies.
Anaphylaxis, a severe allergic reaction, is rare but can occur suddenly. Seek immediate medical attention if you experience symptoms, such as itching, rash, swelling, wheezing, or difficulty breathing.
Should I Take Inulin?
Many people with irritable bowel syndrome (IBS) benefit from eating a low FODMAP diet. A low FODMAP diet restricts certain types of carbohydrates. These carbohydrates include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (hence the acronym FODMAP).
Therefore, if you follow a low FODMAP diet, you will likely need to avoid inulin, since it is a fermentable oligosaccharide. However, you may be able to add it back into your diet if you find out it is not an offender for you. Working with a registered dietitian specializing in this type of dietary regimen is the best way to navigate such a scenario.
As with any medication or supplement, discuss supplementation with a healthcare provider first if you are pregnant or lactating.
How to Take Inulin
Always speak with a healthcare provider before taking a supplement to ensure that the ingredients and dosage are appropriate for your individual needs.
According to the Dietary Guidelines for Americans, 2020-2025, you should aim for 25 to 36 grams of fiber daily (or 14 grams for every 1,000 calories per day). However, more than 90% of Americans fail to meet this recommendation.
There is no recommended dosage for inulin supplements. In some research, participants consumed 8 to 10 g of inulin. Many available supplements contain 2 to 3 g of inulin.
What Happens if I Take Too Much Inulin?
To avoid toxicity, be aware of the appropriate dosage (above) and keep the upper limit in mind. According to the FDA, studies have found no significant adverse effects in healthy adults who consumed as much as 40 grams of inulin per day. At high doses (greater than 40 grams), gas and loose stools are the most common adverse effects.
If you consume more than this amount or more than what is recommended by a healthcare provider, you may want to seek medical attention.
Similar Supplements
Some similar supplements include other prebiotics and fibers, such as:
- Psyllium
- Galactooligosaccharides (GOS)
- Fructooligosaccharides (FOS)
- Resistantstarch
- Wheat dextrin
- Fine wheat bran
Talk to a healthcare provider to determine which prebiotic or fiber supplement is right for you.
Summary
Inulin is a fermentable prebiotic fiber beneficial for a healthy gut microbiome. Some research supports its use for gut health, blood sugar control and diabetes, and appetite management. People also use inulin for cancer prevention and heart health, but there is less evidence to support those uses.
The FDA considers inulin a generally recognized as safe, or GRAS, food. However, side effects from larger doses may include gas and loose stools. In some cases, people who have certain pollen allergies may have allergic reactions to inulin from chicory root.
Onions, garlic, Jerusalem artichokes, leeks, wheat, and oats naturally contain inulin. Supplements are usually derived from chicory root.
How to Choose Whole Grains
Frequently Asked Questions
What will it say on the nutrition label if a food product has added inulin?
Inulin may be called chicory root extract, inulin, oligosaccharide, or oligofructose on an ingredient list. Manufacturers sometimes add inulin to foods such as yogurt, protein bars, and cereals.
Can you ingest too much inulin?
Yes, though how much is "too much" can vary from person to person. The main risk is side effects from too much fiber, such as gas, flatulence, and overall abdominal discomfort. In severe cases, excessive fiber intake can cause abdominal obstruction. Overdoing it on fiber can also cause issues with mineral absorption.
What is inulin powder?
Inulin powder is an inulin supplement that you can add to foods and drinks. Inulin powder can be extracted from agave, Jerusalem artichokes, or chicory root.
Can inulin help with IBS?
Inulin may help with irritable bowel syndrome (IBS). A 2014 study concluded that inulin intake positively affected bowel function for people with chronic constipation. If you have IBS, it may be good to ask a healthcare provider if inulin supplements might be worth trying.
Learn More:The Best IBS-Friendly Sources of Soluble Fiber
