Inulin

Inulin is high in fiber and low in calories. It also has other health benefits.

It keeps you full (of fiber)

Fiber is any type of carbohydrate the body can’t digest. It moves through the intestines intact and continues into the colon to serve as food for the bacteria there. Fiber has low caloric value, but it’s essential to good health.

The fiber in inulin is soluble, which means it dissolves in water. It dissolves in the stomach and then forms a gelatinous substance that:

• slows digestion
• increases fullness
• reduces cholesterol absorption as it passes through the digestive tract

It promotes digestive health

Your gut contains 15,000-36,000 species of bacteria. Only a small portion of the bacteria in the body has the potential to be harmful. Good bacteria provide many health benefits.

Inulin aids digestion by increasing the number of good bacteria in the gut, particularly Bifidobacteria and Lactobacilli.

These bacteria help:

• fend off unwanted pathogens (bad bacteria)
• prevent infection
• stimulate your immune system

Inulin also adds bulk to your stool and increases the frequency of your bowel movements. You may have more bowel movements, but inulin slows overall digestion. This enables your body to better absorb nutrients from the food you eat.

Research suggests inulin can also enable the body to better absorb calcium. Calcium creates a stronger skeletal system.

It controls blood sugar

It slows digestion, including the digestion of carbohydrates. This allows sugar to be released slowly without spiking, which promotes healthy blood sugar levels.

A 2019 study found that inulin supplements can improve insulin resistance in people with type 2 diabetes and obesity. It can act as a potential blood sugar stabilizer when present in your diet over a long period of time. That said, more research is needed to understand this effect in people living with obesity.

It could potentially lower your colon cancer risk

Research shows that consuming certain prebiotics, including inulin, has an inverse relationship with colon cancer risk.

This suggests that taking inulin might help reduce your chance of developing this cancer and may even work as a preventive measure.

May improve depression symptoms

According to 2023 research, certain probiotics – including inulin – may help reduce the severity of depression and may even help prevent it from developing.

A 2021 randomized controlled trial study also found that it intake can help improve mood in people with obesity who have the Coprococcus bacteria in their gut.