Inulin is a kind of fiber that you can find in many plants, such as chicory root, garlic, onion, asparagus, wheat, and Jerusalem artichoke. You can also get inulin from supplements or powders, or from foods that have added inulin, such as protein bars, yogurts, drinks, and desserts. Inulin is good for your gut health because it feeds the good bacteria that live there. These bacteria can make your digestion better and your immunity stronger. But did you also know that inulin can help you lose weight? Here are some of the ways that organic inulin can support your weight loss journey.
Inulin can make you feel full and eat less
One of the main benefits of inulin for weight loss is that it can make you feel full and eat less. This is because inulin is a type of fiber that dissolves in water and forms a gel-like substance in your stomach. This substance slows down how fast your stomach empties and makes you feel satisfied. By making you feel full, inulin can help you eat less and consume fewer calories throughout the day.
Many studies have shown that inulin can make you feel less hungry and eat less than other types of fiber or no fiber. For example, one study found that overweight and obese people who took 16 grams of inulin every day for 12 weeks felt less hungry and ate less at meals than those who took 16 grams of maltodextrin (a type of carbohydrate) every day. Another study found that healthy people who took 10 grams of inulin every day for 16 days ate fewer calories and felt more full than those who took 10 grams of cellulose (a type of fiber that does not dissolve in water) every day.
Inulin can increase your metabolism and fat burning
Another way that inulin can help you lose weight is by increasing your metabolism and fat burning. This is because inulin can make the good bacteria in your gut grow more, and these bacteria can produce short-chain fatty acids (SCFAs). SCFAs are molecules that can give energy to the cells of your colon and other organs, such as your liver and muscles. SCFAs can also help your body use glucose and fat better, lower inflammation, and balance your appetite hormones, which can affect your weight and body fat.
Some studies have suggested that inulin can make more SCFAs and help your body burn more fat. For instance, one study found that obese people who took 21 grams of oligofructose-enriched inulin (a type of inulin with shorter chains of sugar molecules) every day for 12 weeks had more SCFAs in their poop and less fat in their blood than those who took 21 grams of maltodextrin every day. Another study found that healthy people who took 10 grams of oligofructose-enriched inulin every day for six weeks burned more fat during rest and exercise than those who took 10 grams of cellulose every day.
Inulin can lower your blood sugar and insulin levels
A third benefit of inulin for weight loss is that it can lower your blood sugar and insulin levels. This is important because high blood sugar and insulin resistance can make you gain weight, get diabetes, and have other health problems. Inulin can lower blood sugar and insulin levels by slowing down how fast your body absorbs glucose from the food you eat, making more GLP-1 (a hormone that makes more insulin and makes you feel less hungry), and changing the good bacteria in your gut, which can affect how your body uses glucose.
Many studies have shown that inulin can lower blood sugar and insulin levels in people with diabetes or prediabetes. For example, one study found that people with type 2 diabetes who took 10 grams of oligofructose-enriched inulin every day for eight weeks had lower blood sugar and insulin levels before and after meals, and more GLP-1 than those who took 10 grams of maltodextrin every day. Another study found that people with prediabetes who took 30 grams of native chicory inulin every day for six months had lower blood sugar levels, lower hemoglobin A1c levels (a measure of how well your blood sugar is controlled over time), and better insulin sensitivity than those who took 30 grams of maltodextrin every day.
Inulin can improve your calcium absorption and bone health
A fourth benefit of inulin for weight loss is that it can improve your calcium absorption and bone health. This is relevant because calcium is not only good for your bones, but also for your fat metabolism and weight control. Calcium can bind to the fat in the food you eat and stop your body from absorbing it, make more heat in your body, and lower the activity of a hormone that makes and stores fat.
Inulin can improve calcium absorption by making the pH of your colon lower, which can make calcium more soluble and easier to absorb, and by making the good bacteria in your gut grow more, which can make more SCFAs and vitamin K, both of which can help your colon cells take up more calcium. Inulin can also improve bone health by making your bone density higher and your bone loss lower, especially in women after menopause who are at risk of osteoporosis.
Some studies have shown that inulin can improve calcium absorption and bone health in humans. For instance, one study found that teenage girls who took 8 grams of oligofructose-enriched inulin every day for one year had better calcium absorption and retention, higher bone density, and lower bone breakdown than those who took 8 grams of maltodextrin every day. Another study found that women after menopause who took 10 grams of native chicory inulin every day for one year had higher bone density in their spine and hip than those who took 10 grams of maltodextrin every day.
How to use organic inulin for weight loss
If you want to use organic inulin for weight loss, you can either eat foods that have inulin naturally, such as chicory root, garlic, onion, asparagus, wheat, and Jerusalem artichoke, or take an organic inulin supplement or powder. You can add organic inulin powder to your smoothies, yogurt, oatmeal, coffee, tea, or baked goods. You can also look for foods that have organic inulin added to them, such as protein bars, cereal bars, yogurts, drinks, and desserts.
The amount of organic inulin you need for weight loss depends on your age, weight, health status, and goals. However, most studies have used amounts from 5 to 30 grams per day. You may want to start with a low amount and slowly increase it over time to avoid side effects such as gas, bloating, cramps, and diarrhea. You may also want to talk to your doctor before taking organic inulin if you have any medical conditions or allergies.
Summary
Organic inulin is a kind of fiber that can help you lose weight by making you feel full and eat less, increasing your metabolism and fat burning, lowering your blood sugar and insulin levels, and improving your calcium absorption and bone health. You can get organic inulin from natural sources or supplements or powders. However, you should be careful of the possible side effects and interactions of organic inulin and talk to your doctor before using it.