Top 5 Benefits of Taking Inulin Supplements
Top 5 Benefits of Taking Inulin Supplements
Inulin is found in a board range of fruits, vegetables, and herbs, as well as wheat, onions, bananas, leeks, artichokes, and asparagus as it is a starchy like substance. For medicinal purposes the inulin that is used is most commonly obtained by soaking chicory roots in hot water. Inulin is mostly used by mouth for high blood fats, including cholesterol and triglycerides. Inulin may also use for weight loss, constipation, diarrhea, and diabetes.
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Table of contents
- What is Inulin?
- Sources of Inulin
- Proven benefits of Inulin
- Supplements and Dosage of Inulin
- Side Effects and Risk Factors of Inulin
What Is Inulin?
Inulin is a soluble fiber that is found in many plants. It is made up of chains of fructose molecules known as "fructan” that are linked together in a way that cannot be digested by your small intestine. As it travels to the lower gut, where it functions as a prebiotic, or food source for the beneficial bacteria that live there. Our gut bacteria convert inulin and other prebiotics into short-chain fatty acids, which nourish colon cells and provide various other health benefits (1). Inulin is comparatively low in calories, providing 1.5 calories per gram. Plants that hold inulin have been around for a very long time, and some early humans consumed much more inulin than we do today.
Sources of Inulin
Inulin is found in many foods naturally which includes chicory root, artichokes, agave, asparagus, bananas, garlic, leeks, wheat, onions, and wild yams. Inulin functions as a fat substitute in margarine and salad dressings due to its creamy consistency. It’s also used to replace some of the flour in baked goods.
Proven benefits of inulin
Inulin is a nutritional powerhouse. It is rich in fiber, low in calories, and has other health benefits.
- It keeps you full (of fiber)
Fiber is any type of carbohydrate the body can’t digest. It moves through the intestines intact and continues into the colon to serve as a food for the bacteria there. Fiber has no caloric value, but it’s essential to good health. Inulin is a soluble fiber, which means it dissolves in water. It dissolves in the stomach and then forms a gelatinous substance that slows digestion, increases fullness, removes cholesterol as it passes through the digestive tract.
- It promotes digestive health
There are between 15,000 and 36,000 species of bacteria in Your gut out of which only a small portion of the bacteria in the body has the potential to be harmful. Good bacteria provide many health benefits. Inulin promotes the growth of these bacteria. Inulin supports digestion by increasing the number of good bacteria in the gut, particularly Bifidobacteria and Lactobacilli. These bacteria help in avoiding unwanted pathogens (bad bacteria), prevent infection, and stimulate your immune system. As it also adds bulk to your stool and increases the frequency of your bowel movements. Inulin slows overall digestion but You may have more bowel movements. This enables your body to better absorb nutrients from the food you eat.
- Relieves constipation
Inulin may aid in relieving constipation by causing more frequent bowel movements and better stool consistency.
- Promotes weight loss
Inulin supplements may help regulate appetite in adults, leading to weight loss.
- It controls blood sugar.
Inulin slows digestion, including the digestion of carbohydrates. Here it allows sugar to be released slowly without spiking, which promotes healthy blood sugar levels.
Supplements and Dosage of Inulin
Have you consider taking an inulin supplement, you'll find it available in powder form, chewable (mostly gummies), and capsule form. Taking Inulin supplements can further promote digestive health if you’re on a probiotic regimen or currently using antibiotics to treat a bacterial illness. Labels state such as "prebiotic," "intestinal health," "weight control," and more. If you are searching for a supplement to boost your fiber needs, aim to choose one that comes from a reputable source. This will assure better quality and reduce the risk of adulteration or added impurities. Always check with a dietitian or a healthcare professional before using any inulin supplement. There are different formulation and dosage forms of Inulin like Tablets, chewable, Capsules, powders, etc (Nature's Velvet Inulin Powder [Prebiotic, Veg Source, Soluble Fibre ] - 300 GMS is one of the examples).
Dosage recommendations vary. A typical dose is 3.1 grams per day. Get your recommended dose of inulin naturally by eating foods it naturally occurs in.
Side Effects and Risk Factors of Inulin
Inulin seems to be safe when used appropriately. The most common side effects occur in the stomach. Using too much inulin causes more stomach problems. It’s extremely unlikely to trigger any kind of allergic reaction. When you begin using inulin, you may notice discomfort during bowel movements, excessive flatulence, or loose stools. Drink enough water when incorporating it into your diet if you have irritable bowel syndrome or a sensitive digestive tract. This will help prevent constipation. If you’re pregnant, before taking any supplemental product, including inulin you should talk to your doctor and take the advice.
Inulin supports the growth of beneficial gut bacteria. That keeps the gut bacteria balanced and may have various health benefits. Inulin helps in digestion by increasing the number of good bacteria in the gut. As well as it also adds bulk to your stool and increases the frequency of your bowel movements. Inulin can help relieve constipation by promoting more frequent bowel movements and better stool consistency. Inulin supplements may help regulate appetite in adults, leading to weight loss. Inulin can act as a potential blood-stabilizer when present in your diet over a long period of time.
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- Rakesh Gupta