Inulin

Inulin is a type of soluble fibre found naturally in a variety of plants, such as chicory root, asparagus, and onions. It serves as a prebiotic, meaning it nourishes beneficial bacteria in the gut. Inulin is not digested or absorbed in the stomach; instead, it travels to the large intestine, where gut bacteria metabolise it, producing short-chain fatty acids that benefit colon cells and provide various other health advantages.¹²

What are the health benefits of inulin?

Gut health: As a prebiotic, inulin stimulates the growth and activity of beneficial bacteria in the gut, helping to maintain a balanced microbiome.³⁴
Blood sugar control: Inulin may help regulate blood sugar levels by slowing down digestion and absorption of carbohydrates, which can be especially beneficial for people with diabetes or insulin resistance.⁵⁶
Cholesterol levels: Some studies suggest that inulin can help reduce levels of ‘bad’ LDL cholesterol, thereby contributing to cardiovascular health.⁷⁸⁹

Which bacteria are involved in the metabolism/fermentation of inulin?

Bifidobacterium species are among the beneficial bacteria known to be involved in the metabolism and fermentation of inulin in the gut, breaking it down into beneficial byproducts such as short-chain fatty acids.¹⁰¹¹ Other microbes involved in the metabolism of inulin include Anaerostipes, ¹² Lactobacillus species, Roseburia and Faecalibacterium prausnitzii.¹³ Some of these microbes have the innate ability to metabolise inulin and some benefit from inulin-derived molecules that have been pre-digested by other microbes as part of a collaborative relationship known as cross-feeding.

How can you get more inulin in your diet?

Our Complete Prebiotic provides a good source of inulin. Adding a scoop of Complete Prebiotic to your gut health smoothie will contribute to your intake of inulin. Other specific sources include chicory root, Jerusalem artichokes, asparagus, onions, leeks and garlic, bananas, dandelion greens, agave syrup, whole wheat (though those with gluten sensitivity should avoid them), and bananas. Green bananas are best known as a source of resistant starch, but they do contain small amounts inulin.¹⁴¹⁵

You can also get inulin from fortified foods and supplements. It’s often added to high-fibre cereals, snack bars, and even yoghurts. Additionally, inulin supplements are available in powder or capsule form, which can be easily added to meals or drinks.

Remember to introduce inulin gradually into your diet to allow your gut flora to adjust and to minimise potential side effects like gas or bloating.¹⁶

Where to find your inulin score in the Chuckling Goat Gut Microbiome Test

You will find your inulin score in the “Prebiotics” report in your Chuckling Goat Gut Microbiome Test results. Guidance on how to work with your inulin score will be featured in your personal action plan. Please note that this information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or another qualified health provider if you have any questions about the impact of inulin on your health.

Synonyms: Beta-(2,1)-D-Fructan, fructan, chicory root fibre, fructooligosaccharides (FOS – sometimes, shorter chains of inulin are referred to as fructooligosaccharides), dietary fibre, prebiotic fibre, soluble fibre.

Important disclaimer

The Chuckling Goat Gut Microbiome Handbook is an educational resource built to translate complex science into plain English. The information provided on this page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition. Always check with your GP for interactions with medications/health conditions before changing your diet or starting to take food supplements.

References

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Flamm G, Glinsmann W, Kritchevsky D, Prosky L, Roberfroid M. Inulin and oligofructose as dietary fiber: a review of the evidence. Crit Rev Food Sci Nutr. 2001 Jul;41(5):353-62. doi: 10.1080/20014091091841.
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Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Adv Nutr. 2022 Mar;13(2):492-529. doi: 10.1093/advances/nmab119.
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Wang L, Yang H, Huang H, Zhang C, Zuo HX, Xu P, Niu YM, Wu SS. Inulin-type fructans supplementation improves glycemic control for the prediabetes and type 2 diabetes populations: results from a GRADE-assessed systematic review and dose-response meta-analysis of 33 randomized controlled trials. J Transl Med. 2019 Dec 5;17(1):410. doi: 10.1186/s12967-019-02159-0.
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16
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