{"id":14728,"date":"2018-08-28T09:00:52","date_gmt":"2018-08-28T08:00:52","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=14728"},"modified":"2024-11-27T13:52:21","modified_gmt":"2024-11-27T13:52:21","slug":"inulin-benefits-side-effects-supplements","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/inulin-benefits-side-effects-supplements\/","title":{"rendered":"Inulin: Benefits, Side Effects & Supplements"},"content":{"rendered":"

What is Inulin?<\/h2>\n

Inulin is a naturally occurring form of carbohydrate and is the storage form of energy in many forms of plants. Inulin is classified as a \u2018fructan\u2019, which is a polysaccharide (a long chain of sugars) made up of the sugar fructose, which is commonly found in fruits and vegetables<\/a>.<\/p>\n

However, unlike the \u2018simple sugar\u2019 fructose that is found in fruits which are absorbed in the small intestine to be used as energy or stored in the body, inulin (or at least a good chunk of it!) survives digestion and enters the colon and becomes a fuel for our gut bacteria, so only provides around 1.5 kcal per gram compared to 4 kcal for other sugars and starchy carbohydrates. Inulin is classified as a \u2018prebiotic\u2019<\/a> and by supporting our \u2018good\u2019 gut bacteria it, by default, also supports overall health.<\/p>\n

Gut bacteria play an important role in producing certain vitamins, providing fuel for the digestive system and supporting a strong \u2018gut barrier\u2019 to protect against pathogens.\u00a0Providing our gut bacteria with the right types of fuel, especially soluble fibre, promotes overall health.<\/p>\n

The short chain fatty acids (SFA\u2019s)<\/a> produced by gut bacteria can act as fuel for the immune system, destroy pathogens and are even linked to maintaining a healthy brain. SFA\u2019s also have an anti-inflammatory effect, meaning gut health may be important for reducing the negative impacts of inflammatory disorders, such as arthritis, and reducing the risk of diabetes and other chronic diseases.<\/p>\n

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Is Inulin Classed as Fibre?<\/h2>\n

Inulin is categorised as a non-digestible carbohydrate and a polysaccharide fibre, which puts it in the same categories as the more familiar sources of fibre<\/a> we come across that are contained in foods on a day to day basis. Consumption of inulin is therefore considered as a part of our total daily fibre needs (30g of fibre a day, or in the region of 15g of fibre for every 1000 kcal we consume).<\/p>\n

There is a strong association between fibre intake and overall health, partly due to the fact that those who consume enough dietary fibre are likely to have a diet rich in fruit, vegetables and whole grains. Overall health and regulating a healthy body weight is important for the prevention of all manner of diseases from diabetes to cancer.<\/p>\n

However, there is also likely a direct role that fibre plays in promoting health<\/a>, so supplementation with inulin and other prebiotic fibre is likely to be beneficial if you struggle to eat enough fibre in your diet.<\/p>\n

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What are the Benefits of Inulin?<\/h2>\n

Aside from being a source of fibre, inulin has a solid amount of evidence in promoting overall health<\/a> by helping to regulate weight as it helps to promote a feeling of fullness and control appetite, it promotes a better gut environment, has been linked with improved blood markers of health (such as cholesterol and glucose) and potentially has anti-cancer and anti-diabetic effects.<\/p>\n

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Does Inulin have any Side Effects?<\/h2>\n

Inulin in large amounts may cause irritation or upset to the digestive system, however most people will tolerate quite large doses well, as long as daily fibre intakes are not excessive. Too much fibre in itself can cause bloating and digestive issues in some people.<\/p>\n

The major \u2018concern\u2019 with inulin is that, because it is a fructan, some people with conditions like irritable bowel disease (IBD) can be triggered by what are known as \u2018FODMAPS\u2019. FODMAPs are \u2018fermentable, oligo-, di-, monosaccharides and polyols\u2019 and a low FODMAP diet is often prescribed to those with IBD.<\/p>\n

FODMAPS include many types of fibre, especially those that are added to foods to keep sugar and calorie content low whilst providing a sweet taste. Low calorie\/carb protein bars contain many ingredients that are likely to fall into the FODMAP category, so those with IBD or prone to bloating should be careful about consuming foods that contain FODMAPs.<\/p>\n

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What are the Best Inulin Sources?<\/h2>\n

Inulin is found in many foods, but not often in large amounts. Some of the most common sources of inulin are:<\/p>\n