Inulin is a dietary fiber that is found in many common foods such as leeks, kiwi, asparagus, onions, garlic, bananas, wheat, rhubarb, dairy products etc.
There are several benefits of inulin :
1.apart from weight management.
2.increases calcium absorption.
3.Improved bone health.
4.It can also be used to replace sugar and fat as a food additive to improve taste.
Inulin, also known as chicory root fiber, is a natural dietary fiber that is present in many plants.
It is a carbohydrate composed of many units of fructose joined together (a polysaccharide).
Plants make inulin as a reserve energy source.
It is also important in the plant’s defense against the cold.
Inulin has scientifically-proven health benefits. Due to the specific bond of the fructose molecules, our digestive system is not able to break down inulin. So, it reaches the gut intact, and acts there as a dietary fiber.
Dietary fiber improves digestion and bowel function, gut- and heart health, and curbs appetite.
Inulin is a starchy substance found in a wide variety of fruits, vegetables, and herbs, including wheat, onions, bananas, leeks, artichokes, and asparagus.
The inulin that is used for medicine is most commonly obtained by soaking chicory roots in hot water.
Inulin is commonly used by mouth for high blood fats, including cholesterol and triglycerides. It is also used for weight loss, constipation, diarrhea, and diabetes
Inulin stimulates the growth of beneficial gut
bacteria (like Bifidobacteria) that contribute to good bowel movement and digestion. Research indicates that gut bacteria may also affect energy regulation, immune response and the gut-brain interaction
Research shows that dietary fibers, like inulin, help to lower blood cholesterol and glucose levels.
In addition, dietary fiber intake seems to be linked to lower blood pressure and reduced risks for hypertension,
heart disease and metabolic syndrome.
The European Food Safety Authority (EFSA) and the US Food and
Drug Administration (FDA) recommend a fiber intake of at least
25 grams per day.
EFSA estimates that the actual daily fiber intake
is on average 20g, with the lowest intake only 10g.
Health authorities recognize inulin as an easy way to reduce this ‘fiber gap’.
“FDA and EFSA recommend a minimum daily fiber intake of 25 grams per day”
Inulin is not digested or absorbed in the stomach. üIt goes to the bowels where bacteria are able to use it to grow.
It supports the growth of a special kind of bacteria that are associated with improving bowel function and general health.
Inulin decreases the body’s ability to make certain kinds of fats
Route of Administration by Mouth
For constipation: 12-40 grams per day for up to 4 weeks.
For diabetes: 10 grams per day for 8 weeks. Drinking 30 grams of inulin-containing milk powder dissolved in water before breakfast and 15 grams dissolved in water before dinner has been used for 12 weeks.
For high levels of fats called triglycerides in the blood (hypertriglyceridemia):
The usual dose of inulin is about 14 grams daily.
For obesity: 10-30 grams per day for 6-8 weeks.
For constipation: 6 grams per day for 6 weeks.
For obesity: 12 grams per day for 16 weeks.