Inu - what? Or is it about insulin? No, we are actually talking about inulin. You don't know it? No problem, in this blog post we will tell you what lies behind the mystery of inulin, how it works and how you can benefit from it. Let's get started!
Contents:
- What is inulin?
- What is the effect of inulin?
- Inulin effect on the intestine
- Inulin Effect on the Liver
- Inulin Effect on Skin and Hair
- Does inulin help you lose weight?
- Effect of inulin on blood sugar levels
- Is inulin safe during pregnancy?
- Foods that contain inulin
- Possible side effects of inulin
- What symptoms indicate an inulin intolerance?
- Conclusion on the effect of inulin
- FAQ: Frequently asked questions about the effects of inulin
What is inulin?
Most of us are probably familiar with insulin. But what is inulin? We'll explain it to you now: Inulin is a water-soluble fiber that consists of fructose building blocks and is found in many plants. It is a prebiotic, which means that it contributes to a healthy and balanced intestinal flora by supporting the beneficial intestinal bacteria - but more on that later.
But that's not all, because inulin is also a natural sweetener. Does inulin sound familiar? We'll help you out: We use inulin in our Chunky Flavour flavor powder, our number 1 way to save sugar!
But back to the topic: Like other fiber, inulin is passed unchanged into the large intestine, where it is fermented by the bacteria living there. This produces short-chain fatty acids that serve as an energy source for the intestinal cells and can support a healthy intestinal flora. But inulin can do even more...
What is the effect of inulin?
We've already teased it and now we want more: Below we'll look at how inulin works. Small spoiler: We're surprised and bet you will be too.
Inulin effect on the intestine
Let's start with the obvious: Inulin promotes the health of the intestinal flora. It seems that the healthy intestinal bacteria prefer fructose molecules so that they can use them as an energy source. This allows beneficial bacteria such as bifidus bacteria to spread and displace disease-causing bacteria.[1] Furthermore, inulin can stimulate digestion and relieve constipation by binding fluids, swelling them and thus providing the positive effects.
By the way: According to EFSA, a daily dose of at least 12 g of natural inulin obtained from chicory helps to support normal bowel movements and increase their frequency.[2]
Inulin Effect on the Liver
A diseased liver, such as fatty liver, can affect your entire metabolism. The good news: You can support your liver with inulin, because the fiber stimulates the production and excretion of intestinal hormones, which in turn counteracts fatty liver disease and strengthens liver function. To achieve this, you should consume 1 teaspoon of inulin daily.
Inulin Effect on Skin and Hair
Attention beauty lovers: Inulin can protect both the skin and hair from moisture loss and thus provide more shine and suppleness. Check the ingredients in your hair care products soon.
Does inulin help you lose weight?
Like other fiber, inulin binds water and swells up. This can make you feel full for longer and help you lose weight. It can also slow down stomach emptying, which, according to a Canadian study, lowers the level of hormones that stimulate appetite. Another advantage is that inulin has hardly any calories. BUT: Neither inulin nor fiber will make you lose weight. To lose weight, you have to be in a calorie deficit.
Effect of inulin on blood sugar levels
This could be particularly interesting for diabetics, because inulin can keep blood sugar levels constant.
Let's summarize again, because in addition to those mentioned, inulin also has a positive effect on:
- intestinal health and intestinal flora
- intestinal mucosa
- inflammations
- immune system
- blood sugar levels
- lipid metabolism
- Fatty Liver and Liver Function
- skin and hair
- saturation
Is inulin safe during pregnancy?
Inulin supports a healthy intestinal flora and the immune system. However, there is always debate about whether prebiotics are safe for pregnant women - regardless of whether they are natural or in food supplements. It is best to speak to your doctor or midwife before consuming them.
Foods that contain inulin
Well, now we know how inulin can work. The question is how we can consume it. So that you don't have to search, we have put together a list of foods that contain inulin:
- Jerusalem artichoke
- dandelion root
- yacon root
- chicory root
- Garlic
- brown onion
- artichokes
- shallots
- Leek
- asparagus
- barley, rye, wheat
- banana
- Beetroot
- Brussels sprouts
- honeydew melon
- nectarine
- peach
- and much more
Possible side effects of inulin
Since inulin is a plant-based fiber, the known side effects of inulin are limited. In rare cases, flatulence and diarrhea have been reported.
Does inulin cause bloating?
As we already know, inulin is quickly fermented by intestinal bacteria. Although it is supposed to support the intestines, a sensitive or irritated stomach or intestines can react with flatulence or even diarrhea after consumption.
What symptoms indicate an inulin intolerance?
Inulin is generally safe for most healthy people. However, if your intestines are not used to fermentable carbohydrates, you may experience mild flatulence, as already mentioned. Inulin intolerance can also be related to the amount, especially if your intestines are not used to it. But here too, there is usually no danger, as we only consume an average of three to 11 g.
If you have fructose intolerance or irritable bowel syndrome, the symptoms can get worse and even lead to diarrhea, so you should be careful! We recommend that you speak to your doctor before consuming it.
Conclusion on the effect of inulin
So we know that anyone who wants to support their intestinal flora, immune system, etc. should include inulin in their diet. If you ask us, it's best in the form of Chunky Flavour: We can enjoy sweet, delicious creations, enjoy an irresistible creaminess and save sugar! What are you waiting for?
FAQ: Frequently asked questions about the effects of inulin
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