Inulin: What the Heck Does It Do? by Joan Kent, PhD
So inulin? Well, I’d heard it had weight-loss effects and wanted to use that to help my clients. Then I found something that hooked me.
Inulin may prevent overeating by decreasing both hunger and appetite for sweet, salty, or fatty foods. It can prolong feelings of fullness after eating.
When I learned it may indirectly boost serotonin levels and provide a mood boost, that got my geek going. To the degree that inulin boosts serotonin, I’d submit that decreased appetite and prolonged fullness after eating may be attributable at least in part to that.
Research suggests the relationship between inulin and weight loss is mediated by the gut microbiome: inulin promotes good gut bacteria, which turn it into propionate, a short-chain fatty acid that can suppress appetite. These claims have not been proven.
Anyway, I didn’t find any more about inulin and brain chem, but I was already on it, so here’s what I found.
Inulin Is a Dietary Fiber, a Prebiotic
It’s not digested or absorbed in the stomach. It stays in the large intestine and may benefit gut health by aiding the growth of beneficial bacteria, such as bifidobacteria and butyrate-producing bacteria. Butyrate is a short-chain fatty acid that fuels gut cells, maintains the gut lining, and controls inflammation.
As a soluble fiber, inulin absorbs water in the gut to form a gel-like substance that softens stool, improves gut motility, and relieves constipation.
Inulin has been linked to such health benefits as improved digestive health and diabetes control. A 2013 study involving 49 women with type 2 diabetes found that inulin supplements reduced fasting blood sugar and HbA1c levels significantly. A review of many studies using inulin confirms that it may help manage blood sugar and blood lipid problems in seniors with type 2 diabetes.
Other health benefits have been attributed to inulin, not all evidence-based. Inulin may reduce cholesterol and triglyceride levels within 2 to 4 months and may gradually improve digestion and general energy over 6 months.
There are even dental products that use inulin to reverse gum recession.
Natural prebiotic toothpaste uses inulin to support the growth of good bacteria to crowd out the bad. It feeds the good bacteria in your mouth and reduces odor associated with bad breath.
Inulin improves absorption of calcium and magnesium in the gut. Magnesium is needed for many biochemical reactions that maintain nerve and muscle function, blood sugar levels, and blood pressure. Calcium supports healthy bones and helps the nervous system to communicate with the body.
Too Good to Be True?
Inulin has side effects: intestinal discomfort, flatulence, bloating, belching, diarrhea, cramping and constipation. Inulin is fermented by gut bacteria, which produce gas as they break it down. This gas accumulates in the colon and can cause significant discomfort. People with irritable bowel syndrome (IBS) may be more susceptible to abdominal distress caused by inulin. Other dietary fibers, such as psyllium, may be preferable for bowel health and regularity.
Bottom Line
Over 36,000 species of fruits, grains, and vegetables contain inulin. These include wheat, dandelion greens, jicama, onions, leeks, garlic, bananas, plantains, asparagus, Jerusalem artichoke, agave, and chicory.
I’d suggest avoiding inulin supplements or processed foods with inulin added. Eat only natural sources of inulin – and eat them in moderation to limit side effects.
Food questions? I’d love to help you. Just visit LastResortNutrition.com and grab your free Make Me Healthy Consult. Discover how easy it can be to make small changes that yield huge results.
Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.
