Which foods contain inulin – a list of 10 plants

Inulin is one of the types soluble fiber , found in many plants and other natural foods.

According to numerous studies, taking inulin improves the functioning of the digestive system, strengthens bones, promotes weight loss and has other properties. In the last article, we reviewed 8 proven facts about the benefits of inulin →

Below we present a list of 10 foods that contain the most inulin.

1. Chicory

About 47% of the fiber found in chicory root is represented by inulin.

Instant chicory is used as an alternative to the usual coffee by people suffering from various diseases of the cardiovascular system.

According to German scientists , chicory helps to restore and maintain an adequate composition of the intestinal microflora, Improves digestion . It is important to note that the plant not only stimulates the growth and reproduction of beneficial bacteria, but also inhibits the vital activity of pathogenic forms.

Based on the results of Japanese research it can be concluded that chicory root has a complex positive effect on the human body. It helps to prevent and delay the development of diabetes mellitus, improves the rheological properties of blood.

Chicory has been proven to have a choleretic effect. This property prevents the development of cholecystitis (especially in the presence of gallstones) and has a beneficial effect on the concentration of cholesterol in blood plasma.

Egyptian scientists conducted a study in 2010, during which the powerful antioxidant properties of the plant were discovered.

Also Chicory root is good for the liver (protects hepatocytes from oxidative damage).

Inulin fibers contained in chicory have a beneficial effect on the digestive tract, reduce the risk of developing diabetes mellitus. A chicory drink is an extremely useful substitute for coffee.

2. Dandelion greens

Dandelion greens are a valuable source of soluble fiber. The plant contains a significant amount of inulin (4 g per 100 g of product).

Dandelion leaves increase the population of beneficial bacteria in the lumen of the digestive tract, contribute to strengthen the immune system and increase the body's resistance to various external infectious agents.

Proven that dandelion has a diuretic effect and can be used as an auxiliary method for the treatment of urolithiasis and hypertension, accompanied by edematous syndrome.

Dandelion greens also reduces cholesterol levels in the blood , provides prevention of premature aging and clinical manifestation of oncological pathologies. Described effects scientifically proven .

Thus, dandelion greens increase the number of &171;beneficial&187; intestinal bacteria, improves the course of digestive processes , strengthens the immune system and reduces the risk of malignant tumors.

3. Jerusalem Artichoke

100 g of jerusalem artichoke contains about 2-3 g of dietary fiber, of which 76% is inulin.

Foreign studies have demonstrated that Jerusalem artichoke normalizes the state of the intestinal microflora, prevents the development of constipation.

The plant also contributes to strengthen the nervous system (improves neuromuscular and interneuronal signaling), increases overall metabolism.

Jerusalem artichoke contains large amounts of potassium and thiamine ions, which are extremely important to ensure adequate contraction of skeletal muscles.

Jerusalem Artichoke Improves immunity , helps strengthen the nervous system, ensures the smooth functioning of the musculoskeletal system.

4. Garlic

About 11% of the weight of garlic is accounted for by inulin. He is also rich in such a group prebiotics , as fructooligosaccharides.

According to the scientific community, garlic stimulates the growth of fecal bifidobacteria, provides reliable prevention of infectious and inflammatory diseases of the gastrointestinal tract.

Researchers claim that garlic contributes to the normalization of cholesterol levels in the blood (reduction of LDL, VLDL, TAG, increased HDL), prevents the appearance of colorectal cancer, improves the functioning of the immune system.

Antitumor activity is provided due to the content of a large amount of allicin. It is this substance, today, that is considered as one of the most potent anti-carcinogenic agents. In some countries, the production of drugs containing allicin has been established.

Garlic is rich in inulin and has a wide range of beneficial properties: improves digestive function, reduces the risk of atherosclerosis (by reducing cholesterol), reduces the incidence of cancer.

5. Onion

Onions are almost similar to garlic in terms of the amount of inulin (7-9% by weight).

Indian studies show that the plant modulates the immune system (activates the proliferation of thymus gland cells and spleen , reduces the production of free radicals and inhibits the formation of free radicals).

According to Belgian scientists, onions reduce the amount of triacoglycerides and low-density lipoproteins in blood plasma, thereby preventing the appearance of atherosclerotic plaques, which are extremely dangerous to human health.

Experts say that onions also prevent the development of benign (polyps) and malignant pathologies of the lower digestive system.

Onions have many bactericidal components in their composition. It is recommended to use the plant for any infectious diseases.

Onions are a valuable natural source of inulin. The plant not only normalizes the digestive system, but also reduces the risk of premature mortality from oncological and cardiological diseases.

6. Asparagus

100 g of asparagus contains about 2-3 g of inulin.

Chinese researchers have identified that asparagus, once in the human body, exhibits strong antitumor activity. Consumption of the plant is associated with a low risk of colon cancer and liver carcinoma.

The plant is also a complete prebiotic , regulating the number of different representatives of the microflora of the digestive tract and accelerating the excretion of feces.

Asparagus is a valuable prebiotic that restores the balance of the intestinal microflora and prevents the appearance of malignant neoplasms.

7. Bananas

Bananas are rich in macro- and microelements, vitamins, and fiber. Bananas also contain inulin (0.5-2% of the weight).

Green bananas are of particular value, as they have a pronounced prebiotic effect.

According to the Department of Food Sciences and Nutrition (USA), the systematic addition of bananas to the diet helps to reduce body weight, improves intestinal microbiocenosis, helps eliminate a number of dyspeptic disorders (flatulence, constipation, spastic pain in the lower abdomen).

After eating bananas, there is a decrease in the concentration of glucose in the blood. Effect, according to Mexican scientists , due to increased sensitivity of muscle and adipose tissue cells to insulin.

Thus, bananas are a valuable source of fiber, which is important for ensuring adequate functioning of the gastrointestinal tract. The plant also helps to normalize glucose metabolism in the body.

8. Burdock root

100 g of burdock root contains about 4 g of fiber, almost 90% of which is represented by inulin.

Burdock is an extremely popular product in Japan and China. In the CIS countries, it is usually used by representatives of traditional medicine.

According to Chinese researchers, taking burdock root increases the number of lactobacilli and bifidobacteria in the lumen of the digestive system, blocks the growth and reproduction of pathogenic representatives of the bacterial flora. The plant also stimulates the act of defecation (increases the rate of passage of feces, improves the properties of feces).

Burdock has pronounced anti-inflammatory and antioxidant properties, as well as lowers blood sugar.

Scientists from the USA recommend use burdock as a powerful anti-cancer agent.

Burdock root stimulates the act of defecation and the digestive system as a whole, helps maintain adequate microflora, normalizes glucose and insulin metabolism.

9. The Yacon Root

Yacon is a perennial herbaceous plant with a pleasant aroma and taste (reminiscent of an apple and watermelon). It is rich in fiber, represented by fructooligosaccharides and inulin (up to 60% by weight).

Japanese scientists conducted a large study in 2011, during which it was found that the yacon root helps prevent the development of atherosclerosis (reduces the number of TAG and LDL, increases HDL levels).

Yacon also stimulates the growth of beneficial microorganisms in the digestive tube, eliminates constipation and increases the activity of local and general immune factors.

Yacon root is a little–known, but extremely useful product that normalizes the digestive, immune and endocrine systems.

10. Jimaki Root

Jimaka is a South American turnip with a white flesh and a brownish skin color. It goes well with any salads (especially with vegetables and fish), contains inulin in its composition (from 11 to 14 g per 100 g of the plant).

The product normalizes the glycemic background. Korean experiments found that plant root extract helps to reduce blood glucose levels in rodents by inhibiting alpha-glucosidase.

Jimaki root is rich in vitamin C, which modulates the immune system. The plant is also balanced in amino acid composition.

Jimaki root is useful not only for the digestive system, but also for maintaining the health of the endocrine and immune systems.

Conclusion

Thus, there are many familiar products containing inulin in their composition. They contribute to an increase in the number of beneficial microorganisms in the lumen of the gastrointestinal tube, normalize the course of digestive processes, contribute to maintaining the health of the cardiovascular, endocrine, musculoskeletal systems, and reduce the risk of developing oncologies.