Inulin Fiber

Inulin is a type of dietary fiber, belonging to the class known as fructans. It is naturally found in hundreds of common foods. Dietary fibers are broadly classified into two categories, namely, soluble and insoluble fibers. Our body is unable to digest both these types of fibers. However, water soluble fibers, can be partially digested or broken down by the bacteria present in the colon region of the digestive tract. Inulin belongs to this category of soluble dietary fibers.

Although inulin is classified as a dietary fiber, it does not contain actual fibers. Chemically, inulin is a polymer of fructose units linked to each other. This class of compounds is known as fructans, and are used by plants to store energy.

Sources of Inulin Fiber

Where does inulin come from? Inulin occurs naturally in a number of plants. It is stored in the roots or rhizomes of many plants. Common foods containing inulin are as follows:

• Leeks
• Chicory
• Artichokes
• Asparagus
• Onion
• Garlic
• Wheat
• Bananas
• Burdock roots
• Soybeans
• Rye

Inulin is added to a lot of processed foods like yogurt, to add fiber and reduce calories. Most of the inulin that is used by commercial food processors comes from chicory root or sugar. The use of inulin supplements to replace fat, flour and sugar is increasing day by day, because of the various health benefits offered by them.

Benefits of Inulin

The use of inulin fiber as a food additive, is increasing rapidly, as it is sweet tasting yet calorie and fat free. It has a very low glycemic index, and is often recommended as a fiber supplement, for those who are on restricted diet. The supplements of this fiber can be used on a regular basis to fulfill the daily requirements of dietary fibers.

Digestion
Like all other dietary fibers, this fiber aids in the process of digestion. It is indigestible by the body and helps slow digestion, thus making you feel full longer. Inulin is considered to have prebiotic properties. Prebiotics are the food ingredients that promote the growth of beneficial bacteria (probiotics), in the intestinal tract. Inulin stimulates certain healthy bacteria, which are essential for good health of the colon. They help in preventing constipation and hence, inulin fiber for constipation is often recommended.

Mineral Absorption
This dietary fiber encourages the growth of 'good' bacteria in the intestinal tract and thus prevents the growth of harmful bacteria in the colon region. This in turn helps the body in better absorption of nutrients like minerals and vitamins.

Diabetes
Inulin though sweet in taste, has a very low glycemic index. Moreover, as it is not digested by the body, The fiber does not add to the glucose level in the blood. Thus, it can be an appropriate food for people with diabetes.

Cholesterol
Inulin fiber, like some other soluble dietary fibers, is known to lower blood cholesterol levels, thus reducing the risks of heart diseases. However, research is still going on and the results are yet to be confirmed. It keeps you feeling fuller for a long time, and can help in cutting down on calories. This in turn can help in controlling body weight.

Inulin Fiber Side Effects

Inulin fiber is obtained from natural sources and is considered as a safe supplement. However, there are some minor side effects associated with it. Overdose or excessive consumption of this supplemental fiber can cause some gastrointestinal symptoms, like gas, bloating, vomiting and diarrhea.

It is better to consume foods, that naturally contain inulin fibers, rather than taking commercially available inulin supplements, to avoid its side effects.