What are the benefits of inulin and what to eat to get it?

The inulin is a kind of fiber. Dietary fibers can promote intestinal health, increase the feeling of satiety, help lose weight, help control blood sugar levels, reduce the risk of diabetes, of Cancer and improve heart health by lower cholesterol. Inulin has benefits that are worth highlighting, we will see what is special about it and what foods contain it.

Blood glucose control

As a soluble fiber, inulin dissolves in water. In particular, it can help lower glucose levels and also lower blood cholesterol, according to the Harvard School of Public Health.

Feeds good bacteria and limits harmful bacteria

Inulin is also fructan. It is a prebiotic fiber, which means that feeds the good bacteria in the gut.

Although there are supplements that contain prebiotic fibers. When fiber is fermented by the microbiota that lives in the colon the pH is lowered. The lowest pH limits the growth of some harmful bacteria such as Clostridium difficile.

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A low fiber diet can reduce beneficial microbiota and increase the growth of infectious bacteria that thrive in a less acidic environment.

Improves digestion and gives satiety

Inulin can help relieve symptoms of constipation. It can also help control appetite by increasing the feeling of fullness, favoring a lower calorie intake.

Supports bone health

The absorption of calcium and magnesium improvement is favored with the consumption of inulin, which benefits bone density. Reviews of the Food and Drug Administration (FDA), point out the beneficial effect of inulin-type fructans in this regard.

What foods contain inulin

Photo: Ulrike Leone / Pixabay

In general, fruits, vegetables, beans, and whole grains can contain prebiotic fibers. While some foods offer small amounts, there are some that are a source that offers a greater amount of inulin. For example:

  • Chicory root
  • Jerusalem artichokes
  • Garlic
  • Jicama
  • Asparagus
  • Raw onion
  • Leeks
  • Wheat
  • Barley
  • Bananas (unripe)
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Some companies also add inulin to some processed foods. This fiber can improve flavor and texture without adding calories. It usually works as a fat substitute in margarine and salad dressings, it is also used in yogurt, beverages, cereal bars, and protein powders.

In baked goods, inulin can be used to substitute a little flour. This adds a touch of sweetness, fiber and the prebiotic properties of breads, muffins and cakes.

There is also inulin in capsules, powder, gummies, and other supplements.


Except it has food sensitivity it is important to implement a high fiber intake.

Try increase fiber intake gradually to improve tolerance with continuous use. If you introduce suddenly, it can increase gas production (flatulence) and bloating. As you increase your fiber intake, you should also increase your water intake.

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Consuming fiber from foods also increases the nutritional profile by obtaining vitamins and minerals they contain. For supplements, check with your doctor before taking them.

Most of the people we consume less than half the recommended amount of fiber per day. Experts suggest that mens ingest around 38 grams of fiber per day and the women about 25 grams, according to National Institutes of Health.

Increasing your intake of prebiotic fiber will favor your microbiota. The myrobiota of a healthy person provides protection against infectious organisms that enter the body, for example, by drinking or eating contaminated food or water.


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