Inulin is a natural storage carbohydrate present in more than 36,000 species of plants, including agave, wheat, onion, bananas, garlic, asparagus, Jerusalem artichoke, and chicory. For these plants, inulin is used as an energy reserve and for regulating cold resistance. [5] [6] Because it is soluble in water, it is osmotically active. Certain plants can change the osmotic potential of their cells by changing the degree of polymerization of inulin molecules by hydrolysis. By changing osmotic potential without changing the total amount of carbohydrate, plants can withstand cold and drought during winter periods. [7] Plants containing inulin have been around for thousands of years, and some early humans consumed much more inulin than we do today ( 2). CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you. Dehghan P, Gargari BP, Jafar-Abadi MA, Aliasgharzadeh A. Inulin controls inflammation and metabolic endotoxemia in women with type 2 diabetes mellitus: a randomized-controlled clinical trial. Int J Food Sci Nutr 2014;65(1):117-23. View abstract.

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Legette, L. L., et al. (2012). Prebiotics enhance magnesium absorption and inulin-based fibers exert chronic effects on calcium utilization in a postmenopausal rodent model [Abstract]. This includes benefits for heart health, mineral absorption, colon cancer, and inflammatory bowel disease (IBD). May support heart health Chicory root is the main source of extraction for commercial production of inulin. The extraction process for inulin is similar to obtaining sugar from sugar beets. [5] After harvest, the chicory roots are sliced and washed, then soaked in a solvent (hot water or ethanol); [15] the inulin is then isolated, purified, and spray dried. Inulin may also be synthesized from sucrose. [5] Processed foods [ edit ]Wang X, Wang T, Zhang Q, Xu L, Xiao X. Dietary Supplementation with Inulin Modulates the Gut Microbiota and Improves Insulin Sensitivity in Prediabetes. Int J Endocrinol 2021;2021:5579369. View abstract. Inulin may be called chicory root extract, inulin, oligosaccharide, or oligofructose on an ingredient list. Manufacturers sometimes add inulin to foods such as yogurt, protein bars, and cereals. When taken by mouth: Inulin is likely safe for most people in the amounts found in foods. It is possibly safe in adults when taken as a supplement, short-term. Doses of 8-18 grams daily have been used safely for up to 24 weeks. The most common side effects include gas, bloating, diarrhea, constipation, and cramps. These side effects are more severe with high doses of inulin (more than 30 grams). Pregnancy and breast-feeding: Inulin is likely safe to use when pregnant or breast-feeding in amounts found in food. There isn't enough reliable information to know if inulin is safe to use in larger amounts as medicine when pregnant or breast-feeding. Stay on the safe side and avoid use.

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It also has osmotically active properties (a benefit to plants because this helps them resist cold temperatures and survive) and a high molecular weight. This gives it the ability to absorb liquid and to have a natural resistance to digestive enzymes produced by humans. While it is safe for most people, those with a FODMAP intolerance or certain allergies should be cautious. Li, Y., Jiang, L., Jia, Z., Xin, W., Yang, S., Yang, Q., & Wang, L. (2018). A meta-analysis of red yeast rice: an effective and relatively safe alternative approach for dyslipidemia. PloS one, 13(6), e0199181. Many of us aren't. The UK average is just 18g a day, while the recommended intake is 30g. One teaspoon of RicePure provides 3.5g of fibre. Due to the body's limited ability to process fructans, inulin has minimal increasing impact on blood sugar, and may potentially have use in managing blood sugar-related illnesses, such as metabolic syndrome. [27] Medical [ edit ]Inulin-type f Studies have shown that chicory is rarely allergenic, and when foods containing inulin cause reactions, it’s usually due to other compounding ingredients like peanuts, milk, soy, shellfish and wheat. Abrams S.; Griffin I.; Hawthorne K.; Liang L.; Gunn S.; Darlington G.; Ellis K. (2005). "A combination of prebiotic short- and long-chain inulin-type fructans enhances calcium absorption and bone mineralization in young adolescents". Am. J. Clin. Nutr. 82 (2): 471–476. doi: 10.1093/ajcn.82.2.471. PMID 16087995.

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Inulins without glucose are beta-D-fructopyranosyl-[D-fructofuranosyl](n-1)-D-fructofuranosides, abbreviated as FpyFn. Hiel S, Bindels LB, Pachikian BD, et al. Effects of a diet based on inulin-rich vegetables on gut health and nutritional behavior in healthy humans. Am J Clin Nutr. 2019;109(6):1683-1695. doi:10.1093/ajcn/nqz001Leach, J. D., & Sobolik, K. D. (2010). High dietary intake of prebiotic inulin-type fructans in the prehistoric Chihuahuan Desert. Inulin is available in capsule, gummy, tablet and powder forms, too. The inulin that’s used for most of these purposes tends to come from chicory root. The health benefits of inulin Chong CYL, Orr D, Plank LD, Vatanen T, O'Sullivan JM, Murphy R. Randomised double-blind placebo-controlled trial of inulin with metronidazole in non-alcoholic fatty liver disease (NAFLD). Nutrients. 2020;12(4):E937. View abstract. Suggested dosages vary by supplement maker. Optimal doses of inulin have not been set for any condition. Quality and active ingredients in supplements may vary widely from maker to maker. This makes it hard to set a standard dose. Can you get inulin naturally from foods?

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Guess, N. D., et al. (2015). A randomized controlled trial: The effect of inulin on weight management and ectopic fat in subjects with prediabetes.

Started taking this as a result of high cholesterol of 8.6 and did not want to take statins. My regular 6 monthly blood tests showed a drop to 5.8 - delighted.” 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.