Inulin is a dietary fiber that may benefit gut health

Inulin is a starchy substance found in a wide variety of fruits, vegetables, and herbs, including wheat, onions, bananas, leeks, artichokes, and asparagus. The inulin that is used for medicine is most commonly obtained by soaking chicory roots in hot water.

Inulin is commonly used by mouth for high blood fats, including cholesterol and triglycerides. It is also used for weight loss, constipation, diarrhea, and diabetes.

Inulin is not digested or absorbed in the stomach. It goes to the bowels where bacteria are able to use it to grow. It supports the growth of a special kind of bacteria that are associated with improving bowel function and general health. Inulin decreases the body’s ability to make certain kinds of fats.

Improves digestive health

The gut microbiota is the population of bacteria and other microbes that live in the gut. This community is highly complex and contains both good and bad bacteria.

Having the right balance of bacteria is essential for keeping the gut healthy and protect the body from disease.

Inulin can help promote this balance. In fact, studies have shown that inulin can help stimulate the growth of beneficial bacteria.

Increasing the amounts of healthful bacteria can help improve digestion, immunity, and overall health.

Relieves constipation

For many people, inulin may also help relieve symptoms of constipation.

One analysis found that people taking inulin experienced more frequent bowel movements and improved stool consistency.

In another 4-week study, older adults who consumed 15 g of inulin per day reported less constipation and better digestion.

Promotes weight loss

Several studies indicate that inulin can also help with weight loss.

In one weight loss study, people with prediabetes took inulin or another fiber called cellulose for 18 weeks. Those taking inulin lost significantly more weight between 9 and 18 weeks.

However, some studies of children with overweight or obesity have not found that oligofructose or inulin reduce calorie intake.

Helps control diabetes

Several studies suggest that inulin may improve blood sugar control in people with diabetes and prediabetes.

However, this may depend on the type of inulin. The high-performance (HP) type may be especially beneficial. For example, one study found that HP inulin decreased fat in the livers of people with prediabetes.

This is significant, as some research says that reducing fat in the liver can help reduce insulin resistance and potentially reverse type 2 diabetes.

However, although HP inulin may benefit diabetes and prediabetes, results from older studies using some other types of inulin are less consistent.