Inulins
What is Inulins?
The following foods contain inulin:
Chinese radish
Israeli artichoke
roots of dandelion
Garlic
Leeks
Onions
grain flour
Inulin is primarily obtained from wheat flour in Western diets. Additionally, some processed foods contain inulin as a prebiotic or dietary fiber.
Inulin has the following health advantages:
encouraging gut health
supporting weight loss
lowering the blood sugar
inflammation reduction
increasing the absorption of calcium
Several plants, including chicory, Jerusalem artichoke, and dandelion root, contain a type of dietary fiber called inulin. Chains of fructose molecules make up the complex carbohydrate known as inulin. It falls under the fructan category.
Side Effects
Inulin is a type of fiber, so it could have adverse effects on the digestive system like gas and bloating. The majority of the time, these side effects are minor and pass over time.
Although inulin is generally regarded as safe, some people may have an allergy to it. Inulin should not be continued if you experience any side effects; instead, stop taking it and consult a physician.
Women who are pregnant or nursing should abstain from consuming inulin unless under a doctor's care.
Dosage
There is no standard dosage for inulin; instead, it depends on what you're using it for. The general consensus is that a safe and effective dose is 1 to 10 grams per day. To find out what dosage is best for you, talk to your doctor.
Interactions
Inulin may interact with certain medications, such as blood pressure medication and blood thinners. Therefore, it’s important to speak with your doctor before taking inulin if you are taking any medications.
Mechanism of Action
As a prebiotic, inulins help to maintain good gut health. Prebiotics are non-digestible fibers that provide probiotics, the good bacteria in the gut, with food. Probiotics aid in maintaining a balanced gut microbiota, which is crucial for overall health.
Inulins have been demonstrated to help with weight loss, lower blood sugar levels, reduce inflammation, and increase calcium absorption in addition to promoting gut health.
Research on Inulin
Animals have been used in the majority of studies on inulin. The impact of inulin on human health needs to be investigated further.
Several studies have examined how inulin affects weight loss and obesity. Inulin supplementation reduced body weight in rats fed a high-fat diet, according to one study.
Inulin improved insulin sensitivity and decreased fat accumulation in obese rats, according to another study.
An inulin supplement reduced participants' appetites and caused them to consume fewer calories than those who did not take it, according to a human study.
A review of studies also found that inulin may aid in weight loss by boosting feelings of fullness and lowering calorie intake.
Numerous studies have examined how inulin affects blood sugar levels. According to one study, inulin helps people with type 2 diabetes lower their blood sugar levels.
Another study showed that taking an inulin supplement before meals helped type 2 diabetics better control their blood sugar levels.
According to a human study, people who took an inulin supplement had lower blood sugar levels after eating than people who did not.
Alternatives to Inulin
There are a number of other options if you're looking for an inulin substitute. Other dietary fibers that could benefit gut health include guar gum, glucomannan, and psyllium husk.
A type of soluble fiber called psyllium husk is produced by the Plantago ovata plant. It is frequently used to treat constipation or as a laxative. Also available in powder form is psyllium husk.
A water-soluble fiber called glucomannan is derived from konjac root. It is frequently used to treat constipation or as a laxative. Additionally, glucomannan tablets are offered.
A soluble fiber called guar gum is derived from the guar plant's endosperm. It is frequently used in food as a thickening agent. Guar gum is also offered as a powder.