Inulin is a lesser-known fiber that should not be confused with insulin, a substance that when consumed has a number of important health benefits. As a result, why aren’t there more discussions on it? Simply put, they are unaware of what it is.
Produced naturally by a vast number of plants – over 30,000 are estimated to produce inulin – this fiber is insoluble in the sense that it is not absorbed by the body, but forms a gel-like mass in the digestive system owing to its capacity to absorb several times its own weight in water.
This is one of its most significant characteristics, and as you will learn, it also offers a host of other health benefits.
Sources Of Inulin
The good news is that inulin may be found in a wide variety of plant-based foods, including the following:
- Yams
- Sprouted wheat
- Plantain and bananas
- Onions
- Ground chicory root
- Dandelion root
- Asparagus
- Artichokes
8 Amazing Health Benefits of Inulin
1. Nourishes Probiotic Bacteria
Inulin is one of many fibers classed as prebiotics, which means they are not digested after intake but may provide food for the millions of bacteria that reside in your digestive tract.
Probiotic bacteria are capable of digesting these complex fibers and converting them to short fatty acids, which benefit general health. Notably, certain short fatty acids, such as butyrate, have anti-inflammatory properties that may help protect your whole digestive system from damage, especially that linked with cancer development.
Maintaining the colony size of these probiotic bacteria is critical for several aspects of human health, including promoting the health of the immune system, which these bacteria are a part of, assisting with dietary food absorption and balancing the pH balance within, and even assisting in limiting abnormal growth of pathogenic bacteria that can cause illness.
2. Effective Constipation Remedy
While fibers in general are helpful for constipation relief, inulin is especially effective for this purpose due to its high capacity for water absorption.
Inulin is especially helpful for children who may suffer constipation as a consequence of bad habits or when laxative usage is contraindicated.
By holding water in the feces, it raises its weight and facilitates passage through the body easier.
3. Can Help Reduce Appetite
Inulin, a kind of fiber, has been shown to be very effective at reducing hunger in a number of ways.
For one reason, it may help in delaying stomach emptying, which in turn decreases gastrointestinal glucose absorption. As a consequence, since the brain correctly recognizes fullness when we eat slowly, you may find yourself eating less.
Additionally, it may aid in the production of hormones associated with appetite regulation, keeping you from overeating or feeling as hungry shortly after a large meal.
4. May Help Support Weight Loss
A study found that prediabetics who supplemented with inulin for 18 weeks lost much more weight than those who supplemented with cellulose-based fibers.
Its potential to help in weight loss is linked to a number of factors, including its ability to regulate blood glucose, its appetite-suppressing properties, and its probiotic promoting ability.
5. Can Reduce Cholesterol Levels
Fiber in general is thought to act as a sponge for cholesterol, sucking up a little amount of fat as it travels through the gastrointestinal tract.
Additionally, it helps in reducing the production of cholesterol-producing enzymes in the liver and may use enzymes present in the muscles that break down stored fat.
Additionally, it has been shown to be helpful in reducing elevated triglyceride levels.
6. Reduces Colon Cancer Risk
Colon cancer is more prone to occur in chronically constipated people, since prolonged exposure to harmful chemicals and waste accumulated in this area has been suggested as a cause of cancer development.
Inulin may help protect you against these dangers by facilitating proper elimination and shielding cells from chemical damage.
Additionally, the existence of beneficial microorganisms may contribute to the reduction of colon cancer incidence.
7. May Help Manage Diabetes
While inulin is produced naturally by a number of plants, it is also accessible synthetically in a variety of forms. Natural inulin is often preferred, especially when the sugar chain length exceeds 10, in which case it is referred to as high-performance inulin. This kind of inulin is particularly beneficial since it may help in the management of diabetes.
For one reason, it may actively assist in fat removal from the liver, thus decreasing the risk of developing non-alcoholic fatty liver disease. Reduced fat deposition in the liver is also associated with improved glucose tolerance and insulin function, which are important for individuals with type II diabetes.
Additionally, the fact that it delays the release of additional carbohydrates and subsequent absorption is very beneficial for diabetics, since it avoids a rapid surge of glucose into the blood.
8. May Help Support Bone Health
Surprisingly, for unknown reasons, inulin seems to enhance the absorption of some minerals, such as calcium and magnesium, which benefits bone density.
This is particularly beneficial for babies and the elderly, who need a steady supply of vital minerals for bone health.
Possible Side Effects of Inulin Consumption
In general, inulin consumption is very safe in modest amounts; but, if consumed in excess, the following may occur:
Constipation, diarrhea, stomach pain, excessive flatulence, and cramps are all symptoms of gastrointestinal distress. Rarely, allergic reactions.
Conclusion
You’re definitely tempted to consume more of this multifunctional fiber now that you’re aware of its benefits. That is wonderful, but how much should you eat on a consistent basis?
Daily consumption should be between 20 and 35 g, however the majority of people eat between 10 and 15 g. The easiest way to do this is to include a variety of naturally occurring plant-based foods into your diet.
As a result, why are you waiting? Purchase more inulin immediately and see how your life improves.