What is inulin and what is its use

What is inulin

Inulin is a water-soluble carbohydrate with a complex structure. He appliesM. Shoaib, A. Shehzad, M. Omar, A. Rakha, H. Raza, H.R. Sharif, A. Shakel, A. Ansari, S. Niazi. Inulin: Properties, health benefits and food applications / Carbohydrate polymers to polysaccharides, that is, it consists of many pieces of fructose. Inulin is found in many plants, with its help they store energy.

Like other dietary fibers, it does not collapseHelp for the gastrointestinal tract and not only - Inulin / FGBUZ "Center for hygiene education of the population" of Rospotrebnadzor in the stomach and is not absorbed in the human small intestine, but swells and enters the large intestine in the form of a gel, where lacto- and bifidobacteria use it as food. Because of these properties, inulin is classified as a prebiotic - food components, without which the existence of beneficial intestinal microbes is impossible.

Is there any benefit in inulin

Yes. Inulin is needed for more than just gut health.

Allows you to stay full longer

Because inulin appliesDoes Inulin Help Improve Gut Health? / Cleveland Clinic to dietary fiber, it is digested for a long time. Therefore, a person does not want to eat for a longer time, it is easier for him to give up frequent snacks and stick to proper nutrition.

Improves the condition of the intestinal mucosa

Inulin acts on lacto- and bifidobacteria. Therefore, in patients with chronic bowel disease, it promotesF. Guarner. Inulin and oligofructose: impact on intestinal diseases and disorders / The British journal of nutrition mucosal healing.

May help control sugar levels

Inulin cannot quickly reduce glucose level. But there are studies that have shown that it allows sugar be releasedW. Ahmed, S. Rashid. Functional and therapeutic potential of inulin: A comprehensive review / Critical reviews in food science and nutrition slower, no jumps. It helps slow the development of diabetes in people with prediabetes and delay complications.

May help calcium absorption

If the bowel is damaged, for example due to celiac disease, then useful substances, including calcium, are absorbed worse. Therefore, bone problems may begin.

In one study, inulin showedU. Krupa‑Kozak, D. Swiatecka, N. Bączek, M.M. Brzoska. Inulin and fructooligosaccharide affect in vitro calcium uptake and absorption from calcium‑enriched gluten‑free bread /which improves calcium absorption. But it is too early to draw definite conclusions.

May improve mood

There are studies that confirm that mental health dependsM. Clapp, N. Aurora L. Herrera, M. Bhatia, E. Willen, S. Wakefield. Gut microbiota’s effect on mental health: The gut‑brain axis / Clinics and Practice from the condition of the intestines.

Inulin increasesDoes Inulin Help Improve Gut Health? / Cleveland Clinic beneficial bacteria in the gut, which can reduce symptoms of anxiety and depression.

Possibly reduces risk of colon cancer

Scientists studied 60,000 people and provedA. T. Kunzmann, H. G. Coleman, W. Y. Huang, C. M. Kitahara, M. M. Cantwell, S. I. Berndt. Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial / The American Journal of Clinical Nutritionthat those who consume a lot of dietary fiber are less likely to get colon cancer.

Of course, this is not the only factor, but it also has an impact.

Can inulin harm the body

Inulin is safe. But if there is too much mayDoes Inulin Help Improve Gut Health? / Cleveland Clinic unpleasant symptoms appear:

• constipation;
• spasms;
• diarrhea;
• bloating;
• gases.

What foods contain inulin

MostInulin: Uses, Benefits, Side Effects And Inulin‑Rich Foods / Atlas inulin in chicory root (68%). The easiest way is to buy it in powder form and drink it instead of coffee.

Jerusalem artichoke is in second place: in it from 7 to 30%J. Brkljaca, M. Bodroza‑Solarov, J. Krulj, S. Terzic, A. Mikić, A.M. Jeromela. Quantification of Inulin Content in Selected Accessions of Jerusalem Artichoke (Helianthus tuberosus L.) / Helia) inulin. From a fresh root crop, you can cook different dishes, from powder - to make drinks. But Jerusalem artichoke syrup will not bring any benefit, because when cooking, all long inulin molecules break apartS. Abozed, A. Abdelrashid, M. El-kalyoubi, K.I. Hamad. Production of inulin and high‑fructose syrup from jerusalem artichoke tuber, Helianthus tuberosus L / Annals of Agricultural Sciences for fructose and some glucose.

Inulin also there isHelp for the gastrointestinal tract and not only - Inulin / FGBUZ "Center for hygiene education of the population" of Rospotrebnadzor in many plants such as:

• sweet potato;
• shallot;
• bananas;
• wheat;
• watermelon;
• peaches;
• persimmon;
• zucchini and others.

It is sometimes added dry as a thickener or sweetener to desserts, cereals, skim milk, and ready-made soups.

Does a person need additional intake of inulin

Scientists have not yet decided how much inulin a person needs per day. So if you feel like you're not getting enough fiber in your diet, you can take fiber supplements.

If you have any bowel disease, discussDoes Inulin Help Improve Gut Health? / Cleveland Clinic this with your doctor, so as not to provoke a deterioration.