Top 5 Health Benefits of Inulin

Inulin is a type of soluble fiber sourced from plants. One of the most popular sources for Inlin is said to be Chicory root. It is a prebiotic fiber. Prebiotic fiber is nothing but fodder for your healthy gut bacteria. Prebiotics feed the bacteria to help their growth and keep them nourished without getting digested itself. How do you know prebiotics are a good choice for you?

Usually, when people experience digestive discomfort like constipation, diarrhea, bloating, or gas, it implies that their gut microbiome is in imbalance. Consuming prebiotics can help nurture these bacteria and improve overall gut health. 

The benefits of Prebiotics and Inulin fiber expand beyond gut health. Several studies have proven inulin to be beneficial for various weight management and cholesterol-related concerns. Below, we will go over the Top 5 Health Benefits of Inulin:

Inulin Supports Gut Health:

Our gut has millions of healthy micro bacteria that play a crucial role in ensuring that food gets broken down and all the essential nutrients are produced. Over time, these bacteria get worn down, resulting in several gut-related issues like bloating, constipation, weakened immunity, and the growth of pathogen bacteria. 

Consuming inulin provides food to these micro bacteria like bifidobacteria and lactobacillus, thus helping them stay nourished, increasing their count, and reducing the growth of pathogen bacteria that cause constipation and bloating. 

They also produce short-chain fatty acids like butyrate, acetate, and propionate, which nourish the color cells and reduce inflammation along the intestinal lining.

Inulin from Chicory root also helps in maintaining the pH levels inside our gut, creating a healthy environment for the good bacteria to thrive inside our gut.

Inulin Promotes Healthy Bowel Movements

Along with acting as a prebiotic, Inulin is also a soluble fiber, which makes it a perfect fiber to help regulate your bowel movements. This fiber absorbs water from its surroundings and adds a bulking effect to the stool, making it easier to pass. Which is why Inulin becomes a perfect fiber to help relieve constipation. 

It is also known to improve the consistency and frequency of the stool, making it a natural remedy for slow or sluggish digestion.  This effect mainly happens due to inulin’s ability to go in specific areas of the colon where it can be fermented by bacteria and produce short-chain fatty acids, which are required for healthy metabolites.(1) 

Inulin For Constipation Relief:

For several people, inulin has been proven to provide constipation relief by increasing the frequency of their stools (2). If you are thinking, “Does Inulin make you poop?” and “Is Inulin a safe fiber’ The answer to both the questions is “Yes” A healthy adult can consume around 40g of Inulin per day without experiencing any side effects. A lot of nutritionists across the board recommend inulin to their clients as this ingredient is completely safe and gentle on your tummy. 

However, while consuming inulin from Chicory root, it is always recommended to drink a lot of water and stay hydrated throughout the day to avoid flatulence and bloating. At Lumy, we knew we could not ignore the plethora of benefits Inuline offers us because of this one risk. This is why we combined electrolytes and coconut water in Gut Glow to keep your body nourished and hydrated without causing any discomfort. 

Other than aiding with digestion, Inulin also supports your wellness by regulating blood sugar levels, potentially helping with weight management and several other benefits. Below, we will go into further detail for each benefit you can extract from Inulin. 

Inulin Helps Regulate Blood Sugar Levels

Inulin is a type of fiber that can be naturally found in vegetables like Chicory,  onion, garlic, and a few other root vegetables. One good aspect of inulin is that it is a carbohydrate and is not digested in the upper tract. It gets passed into the large intestine, where it slows down digestion, hence slowing the release of insulin.  

A 2019 study showed that supplementation of inulin has proven to be effective in glycemic control in its subjects.

Inulin Supports Weight Management:

Inulin is a fructan, which is a chain of fructose molecules that is not completely broken down in your body. Since it gets passed down from your stomach to large intestine, it slows down digestion, making food stay in your body for a longer time. This process, in turn, promotes satiety, keeping you full for a longer time and curbing cravings. 

Inulin Enhances Mineral Absorption

Among other benefits, a lesser known benefit of inulin is that it helps in improving mineral metabolism, mainly of calcium and magnesium. Which in turn helps in strengthening bones and biochemical reactions. (3)

How to Incorporate Inulin in your Diet?

Inulin, while sounding exotic, is naturally found in our daily foods like onions, garlics, Jerusalem Artichoke, Chicory root and a few other root vegetales along with greener Bananas. 

Your body needs 25-30g of fiber, depending on your weight, sex, and physical activity; starting small is always advised. Inulin, especially if not consumed in moderation, can cause bloating. Combining it with other fibers to hit your 25g fiber target is always recommended. 

Inulin Supplements:

Inulin supplements are a great way to start if you are dealing with a busy life. However, even in these situations, experts suggest starting with the lowest dose per day possible. In Gut Glow, we combine only 1g of Inulin to get the prebiotic benefits of the ingredient with other fibers to help you in fortifying your gut health. 

Final Thoughts:

Inulin Fiber is one of the powerful fibers that can provide several constipation and bloating-relieving benefits. Inuline is a prebiotic fiber that is indigestible in the body and mainly supports feeding the healthy gut bacteria, keeping the microbiome healthy, and providing several overall wellness benefits. 

Due to prebiotic fermenting capabilities, it is also prone to causing bloatin,g which is why it is recommended to start with a small dose of inulin fiber. Once your body gets habitual to inulin, it gets easier for it process and so you can experience it’s benefits.