8 scientific facts about the benefits of inulin for the body + possible harm
Inulin is extremely important for the human body prebiotic , which is found in chicory, jerusalem artichoke, garlic and some other plants. It is useful because it can normalize the course of digestive processes, improve the condition of the cardiovascular, musculoskeletal and endocrine systems, and prevent the appearance of cancerous pathologies.
Content
Inulin: What is this substance?
Inulin is a type of soluble fiber , which is found in many plants. This substance has a relatively low energy value (about 150 calories per 100 grams).
Is a fructan – it consists of several chains of fructose molecules that are connected in such a way that the human small intestine is unable to digest them.
Unchanged, inulin enters the large intestine, where it is actively fermented by microorganisms living there. &171;Beneficial&187; bacteria, by absorbing inulin, receive a complex of nutrients they need for growth and development. Thus, inulin is prebiotic and is necessary for the prevention of dysbiosis.
According to scientists, inulin not only stimulates the growth of noble microflora, but is also converted into a number of short-chain fatty acids necessary for the course of metabolic processes in the cells of the large intestine and maintaining overall health.
According to scientific data, inulin is a part of many plants, and our ancestors received more of this substance from food than modern people.
8 useful properties
First, we will provide scientific facts about the benefits of inulin, and then consider the possible harms and side effects.
Here are the 8 main beneficial properties of the substance.
1. Normalization of digestion
The intestinal microflora is a complex interconnected group of microorganisms that constantly interact with each other and with the human body.
Any violation of the adequate ratio of bacteria (dysbiosis) adversely affects the entire body: from banal dyspeptic disorders to gross pathologies immunity and the development of infectious and inflammatory diseases.
According to Canadian scientists, the key to the health of the colon and the entire gastrointestinal tract is to maintain a normal ratio of representatives of beneficial, pathogenic and opportunistic flora.
Inulin increases the number of noble microorganisms, as it is a medium for their nutrition.
Belgian experts have identified that the addition of inulin to the diet leads to an increase in the number of bifidobacteria and microorganisms of the genus Faecalibacterium. It was also found that this fiber inhibits the reproduction of a number of pathogenic forms, which leads to a decrease in the severity of endotoxemia.
Almost similar results demonstrated by the study , conducted in 2009. Scientists claim that inulin, like a number of other dietary fibers, helps maintain the number of populations of bifidobacteria in the intestinal lumen.
Against the background of normal microflora, the processes of fermentation and assimilation of nutrients are adequately proceeding.
10 more proven ways to improve digestion, see here →
2. Elimination of constipation
Constipation is a common disorder caused by an unbalanced diet and a sedentary lifestyle.
Scientists from the Completense University of Madrid claim that inulin intake improves stool consistency, reduces the passage time of feces through the digestive tract, and reduces the hardness of digested food particles.
Proven that the consumption of 15 grams of inulin per day reduces the severity of constipation and leads to an improvement in the quality of life. At the same time, mild dyspeptic disorders were observed in some individuals, which did not serve as a reason to stop taking them.
3. Weight Loss Aid
Recent scientific research shows
that inulin helps to reduce body weight. Scientists suggest that the substance inhibits the activity of neurons in the appetite centers located in the hypothalamus.
According to British scientists, dietary fiber helps to reduce the volume of adipose tissue throughout the body (subcutaneous fat and abdominal fiber).
Also proven that inulin reduces the secretion activity of a number of hunger hormones: peptide YY and ghrelin. It is these substances that activate certain areas of the brain, causing an increase in appetite.
In one experiment has been proven that taking inulin for a long time, regardless of other factors, leads to pronounced weight loss. After 9 weeks, body weight decreases, on average, by 5%, after 18 weeks – by 7.6%.
Recall that and Other dietary fibers are effective for weight loss , which we wrote a separate article about.
4. Prevention of type II diabetes mellitus
Inclusion of inulin in the diet, according to the researchers
, reduces the concentration of glucose in blood plasma (the effect is especially pronounced on an empty stomach) and the level of glycated hemoglobin.
Imperial College Scholars (UK) installed that inulin increases the sensitivity of receptors located on muscle and adipose tissue cells to insulin, which has a beneficial effect on glucose metabolism – it is more actively consumed by cells, and the content in the blood decreases.
According to Iranian scientists, the inclusion of an additive in the diet (10 g per day) in people with type II diabetes mellitus causes a decrease in blood glucose and improves the course of the disease (prevents sudden "spikes" in sugar).
5. Prevention of cardiovascular diseases
Inulin has a comprehensive positive effect on Heart and vascular health
.
According to the Iranian study , taking only 10 grams of the substance per day for 2 months helps to reduce total cholesterol by 13%, triacoglycerides by 24%.
At the same time, there is an increase in lipoproteins with a high specific gravity and a decrease with a low one.
Normalization of blood lipid fractions is a key way to prevent the development of atherosclerosis of large arteries, leading to the development of deadly vascular complications: coronary heart disease and myocardial infarction, ischemic and hemorrhagic stroke.
6. Maintaining bone density
Experiments demonstrate that all fructans are able to reduce bone mass loss and stimulate its formation. The effect is associated with an increase in the bioavailability of calcium ions.
Purdue University Scientists (USA) proved that dietary fiber promote the reabsorption of magnesium in the lumen of the digestive tract. The effect is associated with the suppression of chronic inflammation and the production of short-chain fatty acids.
15 more proven ways to strengthen bones and joints can be found here →
7. Prevention of malignant tumors
During the active fermentation of inulin by beneficial microorganisms, butyrate is released in the lumen of the digestive tube – a special substance that protects the cells of the large intestine from the effects of aggressive factors (toxins).
According to Friedrich-Schiller University, inulin consumption reduces the incidence of precancerous proliferative pathologies of the large intestine by 88%.
Proven that inulin reduces the production of inflammatory mediators in the mucosa and submucosa of the large intestine (interleukins 2 and 10, tumor necrosis factor alpha). As a result, there is a decrease in the severity of chronic inflammatory processes, which are currently a significant cause of the development of oncology.
It is also important to note that inulin, based on the results of a major American study It normalizes the intestinal microflora, ensures adequate synthesis of digestive juices and bile acids into the lumen of the gastrointestinal tract. Such properties significantly reduce the incidence of malignant neoplasms in the large intestine.
8. Relief of inflammatory bowel lesions
The addition of inulin to the diet reduces the incidence of inflammatory diseases of the digestive tract (mainly of autoimmune etiology).
According to research from the UK, this type of fiber normalizes the clinical course of Crohn's disease and prevents its development. Positive effects are presumably associated with an increase in the number of bifidobacteria, an improvement in the properties of feces, and inhibition of the production of inflammatory mediators.
Spanish scientists have proved that inulin improves the symptoms of ulcerative colitis, prevents the development of serious complications (perforation of the intestinal wall, bleeding).
Recall, 8 foods that are good for the intestines , you will find in a separate article.
Main Sources
Inulin is found in a large list of plants, but only some representatives are characterized by a high concentration of this substance. The leaders are:
| Name of the plant | Inulin content (per 100 grams of product) |
| Chicory root | 36-48 grams |
| Jerusalem Artichoke | 16-20 grams |
| Garlic | 10-16 grams |
| Jimoka | 10-13 grams |
| Onion | 1-8 grams |
| Asparagus | 2-3 grams |
A significant set of beneficial properties of inulin has led to the fact that this prebiotic fiber is artificially included in baby food and a wide range of products (protein and grain nutritional bars, yogurt, baby cereals, etc.), as well as in medicines.
In addition, it is used in cooking, especially for making desserts.
The following forms of inulin are distinguished:
- Native inulin (extracted from chicory root);
- Highly effective inulin (contains only long chains of fructose molecules, short ones are being removed);
- Oligofructose (contains exceptionally short chains);
- Fructooligosaccharides (the composition contains short chains of fructose molecules, which are made from table sugar).
The following pharmaceutical preparations can be distinguished: "Zdravolin", "Inulin-forte", "Fitosil", "Inulin-Nutrimed", "Zdravomed".
Daily dosage
Inulin intake should be started gradually. The initial dose should be no more than 2-3 grams per day. After 2-3 weeks of use, you can increase the volume by 1-2 grams per day.
Most scientists claim that the recommended daily dose is 10-30 grams.
Possible harm and side effects
The various forms of inulin are currently well studied and, in most cases, completely safe when consumed in moderate or low doses.
However, the development of side effects is not excluded (they are usually associated with excessive use of this type of fiber). The most common adverse reactions include the following:
- Increased formation of gas in the intestinal lumen;
- Feeling of discomfort in the stomach;
- Stool disorders by type of constipation or diarrhea.
The development of allergic reactions due to sensitization of the human body to inulin is not excluded. Allergies can manifest in different ways (from urticaria to anaphylactic shock). Thus, the hypersensitivity of the immune system to inulin is the main contraindication to taking it.
Conclusion
It can be concluded that inulin is an extremely useful type of dietary fiber. This substance not only improves the health of the gastrointestinal tract, but also reduces the risk of death from cardiovascular, endocrine and oncological diseases, normalizes bone metabolism, and promotes weight loss.
It is recommended to include the substance in the diet gradually to avoid the development of adverse reactions. If there are doubts about contraindications, consult a doctor.
