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What’s Inulin Powder? (How to take, How much per day)

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What is Inulin?

Inulin is a soluble fiber discovered in many plants. High inulin concentrations are commonly found in bananas, asparagus, leeks, and chicory. Inulin is also a part of a class of carbohydrate chains called fructans. Like other fructans, it is prebiotic, implying it feeds the good bacteria in the gut.

Fructans are chains of fructose molecules. The small intestine cannot break down fructans as the molecules are linked together. Rather, they travel to the lower gut, feeding beneficial gut bacteria.

Research has shown that gut bacteria can transform inulin into short-chain fatty acids, which nurture colon cells and provide various other health benefits.

How to take Inulin powder?

The following are the best ways to take Inulin powder:

  • Add it to coffee or any other hot drinks
  • Add it to shakes and smoothies
  • Sprinkle it on the fruit
  • Use it to glaze meat
  • Use it as a medicine chaser
  • Use it as a sweetener

Inulin powder does not require any additional preparation before usage can be used directly.   

How much Inulin should you take per day?

According to research, the recommended dosage of Inulin for the optimal gut is around 8-10g per day. 

This dosage can vary depending on how long you have taken Inulin. When taking inulin supplements, it is suggested, to begin with, no more than 2–3 g a day for at least 1–2 weeks. Gradually increase this dosage to 5–10 g per day.

However, the dosage may also depend on the purpose for which Inulin is being used. Different conditions require different amounts:

  • To lower cholesterol, take 10 to 15 g daily
  • For the short-term cure of constipation, take 20 to 40 g daily for two weeks
  • For long-term digestive health, take 12g daily

It is recommended to always consult with a healthcare provider before taking a supplement to ensure that the ingredients and dosage are appropriate for your individual needs.

In the video below, Nutrition Expert Karlene Karst gives us a professional supplement review on Inulin and what this prebiotic can do for your body:

This is our recommended Probiotic Supplement with Inulin:

Biotics-8-Probiotic

Biotics 8 – Probiotic Formula For Overall Gut Health

How long does Inulin stay in your system?

Inulin stays in your system for a very long time; it takes around 72 hours to leave your body completely. This is because Inulin is a prebiotic fiber and part of a carbohydrate chain class called fructans. This makes it impossible to digest Inulin completely and means that it is still intact when it reaches the colon(large intestine); this is where the gut bacteria break it down until it is ready to pass out of your system.

What is the best time to take Inulin?

The best time to take Inulin is before bed if you suffer from gut complications such as IBS and SIBO. This is because the gut is at rest while sleeping, so Inulin won’t cause any discomfort. If you do not suffer from any gut complications, you can take Inulin at any time of the day.

Although, it is best to take Inulin at least two hours before or after your daily medication (if you have any), as Inulin may decrease the absorption of the medicine.

Is Inulin a soluble fiber?

Inulin is a soluble fiber. Soluble fibers are the ones that are capable of dissolving in water. This can prevent overeating by forming a gel when mixed with water. Due to this gel, the stomach empties slowly, making you feel full for a longer time. 

This prebiotic fiber provides a prolonged feeling of fullness which aids the body in managing high blood sugar levels by eliminating the need for unnecessary and untimely eating.

What are some natural food sources of Inulin?

According to research, the following are a few natural food sources of Inulin:

  • Chicory root (41.6g)
  • Artichoke (18g)
  • Garlic (12.5g)
  • Leeks (6.5g)
  • Onions (4.3g)
  • Asparagus (2.5g)
  • Barley (0.8g)
  • Bananas (0.5g)

(The amount of Inulin measured in each food source is per 100g and when the food source was raw)

Is Inulin Vegan?

Inulin in its refined form is vegan. Inulin is part of a class of carbohydrates called fructans. They are derived from natural plant sources such as the following:

  • vegetables
  • herbs
  • certain fruits
  • legumes
  • oats
  • rye
  • barley 
  • wheat

However, due to the numerous health benefits of inulin, it is often added to certain foods such as yogurt and milky desserts to supply fiber and enhance the texture. 

What is Inulin made from?

Inulin is made from fructose molecules linked together. It is not digested by enzymes in the human digestive system, contributing to its useful properties: reduced calorie value, dietary fiber, and prebiotic effects.

More precisely, Inulin is a heterogeneous group of fructose polymers and consists of chain-terminating glucosyl moieties and a repetitive fructose moiety linked by β(2,1) bonds. The Regular inulin’s degree of polymerization (DP) varies from 2 to 60.  

Is Inulin a Carbohydrate?

Inulin is a natural storage carbohydrate available in over 36,000 species of plants amidst which chicory root is observed to be the highest yielder of Inulin. Inulin is better described as a polysaccharide that belongs to a group of indigestible carbohydrates known as fructans. 

A polysaccharide is a carbohydrate whose molecules are made up of several sugar molecules bonded together.

Can Inulin be used with Histamine Intolerance?

Inulin can be used with histamine intolerance as Inulin is an antihistamine and mast-cell stabilizing food.

Research involving chicory root showed that Inulin has the tendency to reduce histamine levels in the body.

Taking the wrong prebiotic with histamine intolerance may cause bacterial imbalance in the gut, leading to various symptoms, including headaches, nausea, diarrhea, and bloating

How does Inulin work?

Inulin works by supporting the gut microbiome, as it is not digested or absorbed in the stomach. It can go to the bowels intact, where gut bacteria can decompose and use it to grow. 

Research shows that Inulin supports the growth of a special bacteria ( L. paracasei or L. Plantarum), which is associated with enhancing bowel function and general health. Inulin may also hinder the body’s ability to synthesize certain fats.

How long does Inulin take to work?

The time it takes for Inulin to work will depend on its intended use. The following are a few recorded time frames of Inulin and its action:

  • It can relieve symptoms of constipation within a couple of days
  • It will take around 2 to 4 months to see reduced cholesterol and triglyceride levels.
  • It will take over 6 months to experience improvements in digestion and general energy levels

Want to know more?

Click the links below to access the individual topic pages:

Sources

This article makes use of information from the U.S. National Library of Medicine under the terms of the Creative Commons Attribution 4.0 International License.

  1. Vandeputte D, Falony G, Vieira-Silva S, Wang J, Sailer M, Theis S, Verbeke K, Raes J. Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. Gut. 2017 Nov;66(11):1968-1974. doi: 10.1136/gutjnl-2016-313271. Epub 2017 Feb 17. PMID: 28213610; PMCID: PMC5739857.
  2. Harmsen, Hermie. (2009). The Effect of the Prebiotic Inulin and the Probiotic Bifidobacterium longum on the Fecal Microflora of Healthy Volunteers Measured by FISH and DGGE. Microbial Ecology in Health and Disease. 14. 212-220. 10.1080/08910600310002091. 
  3. Moshfegh AJ, Friday JE, Goldman JP, Ahuja JK. Presence of inulin and oligofructose in the diets of Americans. J Nutr. 1999 Jul;129(7 Suppl):1407S-11S. doi: 10.1093/jn/129.7.1407S. PMID: 10395608.
  4. Kim HM, Kim HW, Lyu YS, Won JH, Kim DK, Lee YM, Morii E, Jippo T, Kitamura Y, An NH. Inhibitory effect of mast cell-mediated immediate-type allergic reactions by Cichorium intybus. Pharmacol Res. 1999 Jul;40(1):61-5. doi: 10.1006/phrs.1999.0474. PMID: 10378992.
  5. García-Gamboa R, Domínguez-Simi MÁ, Gradilla-Hernández MS, Bravo-Madrigal J, Moya A, González-Avila M. Antimicrobial and Antibiofilm Effect of Inulin-Type Fructans, Used in Synbiotic Combination with Lactobacillus spp. Against Candida albicans. Plant Foods Hum Nutr. 2022 Jun;77(2):212-219. doi: 10.1007/s11130-022-00966-3. Epub 2022 Apr 23. PMID: 35461373.
What’s Inulin Powder? (How to take, How much per day)
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