Inulin is a type of soluble fiber that acts as a prebiotic, meaning that it feeds the beneficial bacteria in your gut. Inulin can support gut health, blood sugar control, weight management and other health benefits. However, how much inulin should you take and what are the possible side effects?
Sources of inulin
Inulin naturally occurs in many plants, such as chicory root, Jerusalem artichoke, garlic, onion, asparagus, wheat and barley. You can also find inulin in some processed foods and supplements, where it is added to boost the fiber content, replace fat or sugar, or improve the texture or health benefits of the product.
The amount of inulin in different foods varies widely. Here is a table showing how much inulin is in 100 grams of some common sources:
| Food | Inulin (g) |
|---|---|
| Chicory root | 35.7–47.6 |
| Jerusalem artichoke | 16–20 |
| Garlic | 9–16 |
| Asparagus | 2–3 |
| Onion | 1.1–7.5 |
| Wheat | 1–3.8 |
| Barley | 0.5–1 |
Benefits of inulin
Inulin has several potential health benefits, such as:
- Improving gut health: Inulin stimulates the growth of beneficial bacteria such as Bifidobacterium, which can help to balance the gut microbiome, reduce inflammation, enhance immunity and protect against infections.
- Relieving constipation: Inulin increases the water content and bulk of the stool, making it easier to pass and improving bowel frequency.
- Controlling blood sugar and diabetes: Inulin can lower blood glucose and insulin levels after meals, improve insulin sensitivity and reduce the risk of type 2 diabetes.
- Aiding weight loss: Inulin can increase the feeling of fullness, reduce appetite and calorie intake, and prevent fat accumulation.
Some people also use inulin for cancer prevention and heart health, but there is less evidence to support those uses.
Side effects of inulin
Inulin is generally safe and well-tolerated by most people. However, some people may experience digestive discomforts such as bloating, gas, cramps or diarrhea when taking high doses of inulin or when starting to take it for the first time.
These side effects are usually mild and temporary, and they may subside as your body adapts to the increased fiber intake. However, if they persist or worsen, you should stop taking inulin and consult your doctor.
Some people may also have an allergy or intolerance to inulin or certain sources of it, such as chicory root or wheat. If you experience any allergic reactions such as hives, itching, swelling or difficulty breathing after taking inulin, you should seek immediate medical attention.
Dosage of inulin
There is no official recommendation for how much inulin you should take per day. The optimal dosage may depend on your individual goals, health status and tolerance.
However, some general guidelines are:
- Start low and go slow: Begin with a small dose of 2 to 3 grams per day and gradually increase it by 1 to 2 grams every week until you reach your desired level or notice any side effects. This can help your body adjust to the increased fiber intake and reduce the risk of digestive discomforts.
- Aim for 10 grams per day: A study that specifically looked at the effect of inulin on constipation showed that 10 grams per day would have a notable effect. This amount may also be sufficient to provide other health benefits such as blood sugar control and weight management.
- Do not exceed 30 grams per day: Higher doses of inulin may cause more severe side effects such as diarrhea or dehydration. They may also interfere with the absorption of some minerals such as calcium or iron. Therefore, it is advisable to limit your intake of inulin to no more than 30 grams per day.
- Take it with food or water: To avoid stomach upset and enhance the effectiveness of inulin, you should take it with food or water. This can also help to prevent dehydration and constipation.
- Talk to your doctor: Before taking any supplements, you should consult your doctor, especially if you have any medical conditions, allergies or are taking any medications. Your doctor may advise you on the appropriate dosage, duration and safety of inulin for your specific situation.
Conclusion
Inulin is a type of prebiotic fiber that can support gut health, blood sugar control, weight management and other health benefits. However, how much organic inulin you should take depends on your individual goals, health status and tolerance. Generally, you should start with a low dose and gradually increase it until you reach 10 grams per day or notice any side effects. You should not exceed 30 grams per day and take it with food or water. You should also consult your doctor before taking any supplements.