To give you a better understanding of what inulin is, how it can be beneficial, and how to get more into your diets, registered dietitians share their insight. More specifically, it’s a prebiotic, soluble fiber, which means it digests slowly and is beneficial for gut health. “Inulin is also added into some prepackaged foods,” registered dietitian Aja Gyimah, MHSc, R.D., tells us, “like bread, snack bars, and cereal, to add more fiber.” Along with adding fiber, Devje says it can be used to replace unhealthy fats and sugar in food products and can help enhance the food’s texture. Pro tip: When looking at a product’s ingredient list, inulin may be listed as polysaccharides and fructooligosaccharides (FOS), which describe its sugar chains. Since soluble fiber takes longer to digest, it can also help keep people fuller longer. “For some, inulin could relieve the symptoms of constipation1 by increasing the frequency of bowel movements as well as improving stool consistency,” Devje tells us. One simple way to add more inulin to a daily diet is through mbg’s organic veggies+ greens powder. The powder contains an organic fiber blend of flaxseeds and inulin, along with a digestive blend of organic ginger, turmeric, cinnamon, and more, to further support gut health.* You can add this powder to smoothies and baked goods and sprinkle it onto snacks. Just one scoop can increase someone’s daily intake of inulin. Plus, it features antioxidant-rich sea veggies and dark berries, which help manage inflammation5, along with dark leafy greens, like kale and spinach, which support cognitive function.* However, inulin and other soluble fibers are difficult to digest, which may lead to bloating, gas, or cramping, Gyimah says, particularly in people with irritable bowel syndrome (IBS) or SIBO (small intestinal bacterial overgrowth). Inulin is a Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, or FODMAP, food. FODMAPs are a group of carbohydrates that some people poorly absorb, Devje explains, and may trigger symptoms of inflammation and stomach discomfort (gas, bloating, diarrhea, constipation, and cramping). “It’s a good idea to drink plenty of water to help manage unpleasant symptoms,” Devje adds. To increase inulin intake without the side effects, she recommends introducing it to the diet slowly, monitoring any symptoms, and gradually building up intake. Talking to a physician to figure out a healthy supplementation plan may also help.
