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Incredible Inulin - The Super Fiber!

We know what you're thinking….but despite its similar name; inulin actually has nothing to do with the hormone insulin. Inulin is a type of dietary fiber found in hundreds of food groups such as leeks, artichokes, onions, garlic, bananas, wheat and chicory root 2, 5, 6. Not only does it have the usual health benefits of fibre such as normalising and regulating bowel function and aiding in constipation prevention 4, 6, it offers additional benefits including the following:

  • Despite being considered a soluble fiber (breaks down in water), inulin resists breakdown in the stomach and the small intestine, which means it contributes virtually no calories 6, 7.
  • Inulin will not raise blood glucose levels and for this reason it may be encouraged for people with diabetes 6. 
  • Inulin may improve calcium absorption 2, 4. 
  • Research into the health benefits of inulin has indicated promising results as a dietary inclusion that may help reduce the risk of developing a number of diseases 4.

Inulin has another major benefit that outshines the rest - it may help feed the healthy bowel flora (healthy essential microorganisms or bacteria) in your digestive system 2. Inulin is known as a prebiotic 2. Prebiotics are non-digestible food ingredients that provide a food source for healthy flora known as probiotics 2, 3. Probiotics are defined as ‘viable defined microorganisms that when present in sufficient numbers exert beneficial health effects to the host’ 3.  Probiotics may also play a role in stimulating the immune system 4. By boosting the survival and growth of beneficial probiotics in your digestive system, inulin may improve your digestion and immunity 3, 4. Inulin is also quite hardy in that it survives the harsh acids in your stomach and small intestine, making it available as a food source further down the line where probiotics await 6. A further quality of inulin is that it has been shown to encourage the implantation, survival and growth of newly added probiotics 6.

Inulin is now being added to a number of food products, not only due to its fibre content and potential health benefits but also other benefits such as providing a smooth creamy texture and fat-like mouth feel in food products and as fat replacers 6.

Want to know if your favourite foods contain inulin???  

Read the ingredient list and look for the word “chicory root” or “inulin”. This fibre is popping up in everything, from cereals and muesli bars to yoghurt and cookies. 

References

  1. Anderson, J.W. et al, 1994. Health benefits and practical aspects of high-fiber diets.
    Am. J. Clinical Nutrition [Online] 59 p. 1242S - 1247S. Available at http://www.ajcn.org/cgi/reprint/59/5/1242S [accessed 9th May 2008].
  2. IFIC Foundation, June, 2006, Functional Foods Fact Sheet: Probiotics and Prebiotics. Available at http://www.ific.org/publications/factsheets/preprobioticsfs.cfm [Accessed 2nd December 2008].
  3. Katharina, E. et al, Prebiotics, Probiotics, and Synbiotics Affect Mineral Absorption, Bone Mineral Content, and Bone Structure. Nutr J [Online] 137 p. 838S - 846S. Available at http://jn.nutrition.org/ [Accessed 2nd December 2008].
  4. Kaur, N., Gupta, A. K., 2002, Applications of inulin and oligofructose in health and nutrition. Biosci J [Online] 27 p. 703 – 714. Available at http://www.medscape.com/medline/abstract/12571376 [Accessed 2nd December 2008].
  5. Milner, J.A., 1999, Functional Foods and Health Promotion. Nutri J [Online] 129 p. 1395S-1397S. Available at http://jn.nutrition.org/cgi/reprint/129/7/1395S.pdf [Accessed 2nd December 2008].
  6. Niness, Kathy. R., 1999, Inulin and Oligofructose: What Are They? Nutri J [Online] 129 p. 1402S – 1406S. Available at http://jn.nutrition.org/ [Accessed 2nd December 2008].
  7. Schneeman, Barbara. O., 1999, Fiber, Inulin and Oligofructose: Similarities and Differences1. Nutri J [Online] 129 p 1424S–1427S. Available at http://jn.nutrition.org/ [Accessed 2nd December 2008].


Last updated 17 June 2009