The compound I will talk about in this article is exceptionally important for the intestines and improves the absorption of magnesium, zinc, and copper by even several dozen percent. Certain amounts of it can be obtained from several plant products, but we can also opt for a ready-made product in the form of a white powder with only this one isolated ingredient. And since we need small amounts of it for our health, such a product is inexpensive.

The cost of such nutritional support is approximately $2.64 per month.

Health benefits of inulin

To avoid keeping you in suspense, I will immediately say that we are talking about inulin.

Inulin is a natural ingredient from the group of fructooligosaccharides, which are compounds with a wide, beneficial impact on our body.

As I mentioned before, this ingredient occurs naturally in nature.

Its highest quantities are found in plants such as chicory, dandelion, dahlia, burdock, and agave.

When it comes to pure, isolated inulin in the form of white powder that can be bought in a store, it is usually derived from chicory.

As for the everyday products we reach for, among them, garlic and onions contain the most inulin.

Relatively high amounts of inulin can also be found in the tuber of Jerusalem artichoke, which can be used to make a healthy cream soup or can be used as a substitute for potatoes.

Nevertheless, since we don’t consume these products in large quantities, if we are concerned about regularly supplying this component, it is worthwhile to opt for pure inulin.

Speaking of inulin, I must add that it is a low-calorie ingredient.

It provides nearly three times fewer calories than table sugar.

A fantastic and healthy alternative to sugar!

Interestingly, inulin is characterized by a gentle sweetness, which makes it a natural substitute for sugar for some individuals.

However, I will add that it is less sweet than regular sugar, xylitol, or erythritol.

If, however, we only need a little sweetness, in my opinion, it is an excellent solution, especially considering its wide range of health properties, which I will now discuss in more detail.

Suffering from Irritable Bowel Syndrome?

First and foremost, inulin is a great ally for our intestines.

For example, it improves intestinal peristalsis, and studies have clearly shown that it helps prevent chronic constipation. Therefore, if you have problems with regular bowel movements, I believe that incorporating inulin into your diet is a good idea.

I would like to add that to achieve such satisfactory results, it is sufficient to consume inulin in an amount ranging from approximately 3 to 15 grams per day.

Speaking of the intestines, I will also mention that inulin is a natural prebiotic.

By this, I mean that it is a nutrient for the beneficial bacteria residing in our gastrointestinal tract, or, in scientific terms, it has a positive impact on our gut microbiota.

For example, in 2022, a team of international researchers published an extensive scientific study confirming that regular intake of inulin promotes a beneficial increase in the population of bacteria from the Bifidobacterium genus.

In light of this information, if you wish to restore your gut microbiota, for example, after completing antibiotic therapy, it is definitely worthwhile to turn to inulin.

Inulin helps in better absorption of zinc and magnesium

What is particularly remarkable about inulin is that it enhances the absorption of certain mineral components after consumption.

Specifically, delving into the scientific literature, we find information that inulin improves the absorption of magnesium, zinc, copper, and calcium.

By this, I mean a significant increase in bioavailability by several dozen percent.

For example, in one study, the authors observed that the use of proton pump inhibitors such as omeprazole, which are medications prescribed for individuals dealing with conditions like gastroesophageal reflux disease, contributes to a decrease in magnesium levels in our bodies. This is because these medications disrupt the absorption of magnesium from the gastrointestinal tract.

Interestingly, the use of inulin has been found to help restore proper absorption and concentration of magnesium in the blood.

The obtained results only confirm that if we are experiencing a deficiency of the mentioned mineral components for some reason, it is worth incorporating inulin into our diet to support their supplementation.

We are talking about amounts in the range of approximately 20 grams of inulin per day.

Certainly, some of you may wonder how inulin enhances the absorption of mineral components.

Well, experts believe that after consuming inulin, when it reaches the large intestine, it undergoes fermentation.

During this process, short-chain fatty acids are produced, which lower the pH in the intestines, increasing the solubility of mineral compounds. As a result, they are more easily transported from the intestines to the bloodstream.

Inulin lowers bloog sugar levels

I also recommend inulin to individuals dealing with carbohydrate metabolism disorders.

I’m referring to people with diabetes, insulin resistance, or those who generally want to lower their blood sugar levels.

In 2019 and 2020, experts published two extensive analyses of scientific studies, based on which they concluded that inulin contributes to lowering fasting blood glucose levels, and the effectiveness of this action is very satisfactory.

The individuals studied experienced a reduction in sugar levels by as much as 10 milligrams per deciliter.

Furthermore, it is worth mentioning that the use of inulin led to a decrease in the value of the HOMA-IR parameter.

In simpler terms, inulin has led to the alleviation of insulin resistance.

Moreover, individuals taking inulin also experienced a reduction in glycosylated hemoglobin, indicating that its beneficial impact on carbohydrate metabolism is long-lasting. Therefore, I emphasize that if you have elevated blood sugar levels, inulin can be a valuable addition to your daily diet.

Speaking of patients with type 2 diabetes, I’ll also mention that in one experiment, researchers observed that the use of 10 grams of inulin per day for 2 months resulted in a beneficial decrease in liver enzymes such as alanine aminotransferase (ALT) and aspartate aminotransferase (AST). This indicates that inulin improves liver function in these individuals.

Inulin has a blood pressure lowering effect

I consider inulin to be a valuable dietary component for individuals with elevated triglyceride levels as well. This is because regular consumption of inulin helps lower their concentration.

In a study from 2021, which is being referenced, the authors demonstrated that incorporating inulin into the diet led to a reduction in triglyceride levels by nearly 20 milligrams per deciliter. This indicates that the mentioned inulin is an invaluable support for our cardiovascular system.

I would also add that to achieve noticeable effects within the mentioned range, it is recommended to consume around 10 to 15 grams of inulin daily.

Speaking of cardiovascular benefits, it’s worth mentioning that inulin exhibits some hypotensive effects, meaning it has the ability to lower blood pressure.

For the purpose of this material, I came across a recent study from 2020 that confirmed the use of inulin contributes to a significant reduction in systolic blood pressure in women. Once again, an effective daily amount proved to be between 10 and 15 grams.

Beneficial for Patients with Kidney Failure

Among the health benefits of inulin, I also include its ability to help lower blood uric acid levels in patients with renal insufficiency. This is a highly beneficial effect as elevated uric acid levels can disrupt our metabolic health.

This effect is likely due to the fact that, as I mentioned earlier, inulin promotes the growth of certain beneficial bacteria, which in turn have the ability to break down uric acid.

The Anti-Inflammatory Power of Inulin

Reviewing scientific publications on the properties of inulin, we can also learn that this ingredient exhibits anti-inflammatory effects. In several studies, researchers noted that consuming inulin contributed to a reduction in the levels of pro-inflammatory molecules, such as C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-alpha).

This effect has been observed, among others, in women suffering from type 2 diabetes and polycystic ovary syndrome (PCOS).

How to consume inulin?

Now that we know that inulin is a highly beneficial and health-promoting ingredient, let me briefly explain how to use it.

As I mentioned earlier, it is best to consume inulin in an amount of approximately 10 to 20 grams per day, which corresponds to 1 or 2 tablespoons of pure powder.

However, it is important to be aware that individuals who do not regularly consume this type of prebiotic substance may experience some gastrointestinal discomfort during the first few days of using inulin. This can manifest as bloating, a feeling of fullness in the abdomen, or diarrhea.

However, this is a normal occurrence and usually resolves within about 3 days of starting to use inulin.

To minimize the risk of experiencing these uncomfortable symptoms, I suggest gradually introducing inulin into your diet, starting with smaller doses. For example, you can begin with approximately 1 or 2 grams, which is roughly 1/4 or 1/2 teaspoon per day.

After about 3 days, you can increase the amount to 1 teaspoon per day and gradually increase the portions every few days until reaching the recommended 10-20 grams, which is 1 or 2 tablespoons per day.

Of course, you can divide the daily amount of inulin into several servings throughout the day, which is actually recommended.

Which products should I add inulin to?

The question remains: in what form should inulin be consumed?

It is worth noting that inulin does not alter the taste and smell of dishes, except that it may impart a slight sweetness to some when used in larger quantities. Furthermore, it is a water-soluble ingredient.

Due to its easy application, I recommend adding inulin to various beverages, including coffee.
In fact, some of you may have noticed that several grain-based coffees available on the market are enriched with added inulin.

Interestingly, I even came across a study that showed that inulin-enriched coffee increases the feeling of satiety.

Thanks to its appetite-suppressing properties, a beverage prepared in this way can be helpful in maintaining a healthy body weight.

Additionally, similar to inulin, coffee has a beneficial effect on carbohydrate metabolism and helps maintain a proper blood glucose level.
Since inulin has a natural sweetness, there is no need to add sugar to such a coffee if you have been using it previously.

There’s nothing stopping you from adding inulin to tea, herbal infusions, vegetable or fruit juice, as well as various types of smoothies.
It can also be used as an additive to fermented dairy products, including plain yogurt and kefir, especially since it enhances the absorption of calcium present in them.

Furthermore, I know that some people also use inulin as an ingredient in soups, sauces, puddings, ice creams, and even oatmeal.

BONUS – Delicious Nut Butter – Free Recipe

I also recommend making homemade nut butter and enriching it with inulin. As we know, nuts are a good source of magnesium and zinc, and inulin enhances the absorption of these minerals in the intestines, allowing our bodies to better utilize the nutrients present in nuts.

Moreover, nuts, similar to inulin, have a beneficial effect on the beneficial bacteria in our intestines and also help lower triglyceride levels in the blood.

To make such nut butter, simply place a handful of your favorite nuts and half or one tablespoon of inulin in a blender and blend until you achieve a smooth consistency.

Possible side effects and who should be doubly careful

As for contraindications to using inulin, there are actually very few. Due to the fact that inulin is a compound that is not digested but is fermented by bacteria in the intestines, it may not be suitable for some individuals with intestinal problems.

Primarily, this refers to people suffering from irritable bowel syndrome (IBS). In such individuals, it may exacerbate certain gastrointestinal symptoms, including the mentioned bloating, diarrhea, and abdominal pain.

Final words

Without a doubt, inulin has remarkable health benefits when incorporated into our diet.

I’ve tried my best to summarize it’s positive effects, including improved blood sugar control, cardiovascular support, gut health enhancement, weight management aid, liver function support, and its potential benefits for individuals with kidney failure.

Unlock the full potential of inulin for a healthier you and incorporate it into your daily routine ASAP ❤😉