Dr Jane Gilbert
Today, I'm going to talk about inulin. Yes, I-N-U-L-I-N, that's not a typo. It’s inulin without an 's', not insulin, the hormone that controls your glucose levels. However, inulin is also essential in maintaining blood sugar, controlling weight, and supporting digestive health.
What is Inulin?
Inulin is a type of soluble fibre that is found in vegetable sources, including chicory root, asparagus, bananas, garlic, and onions.
Inulin acts as a prebiotic, feeding and nourishing the ‘good’ bacteria in your gut, and it has many beneficial effects on your health:
How does Inulin help your health?
Inulin is a super-ingredient that acts to support the health of your gut, your heart your liver and your ability to fight disease:
Improves digestive health
Inulin supports your healthy bowel bacteria; it feeds the helpful gut microbes like Bifidobacteria and Lactobacilli, which play a vital role in your digestion and overall health.
Eases constipation
Inulin is a soluble fibre source; it draws fluid into the stools, making them softer and easier to pass. It helps regulate your bowel movements by increasing the bulk of your stools and boosting your gut motility.
Better absorption of nutrients
There’s some research evidence that inulin may help increase your body’s absorption of minerals like calcium and magnesium, which are essential for your bone health and metabolism. It can also boost the absorption of trace elements like copper, iron and zinc, giving you more nutritional benefits from your meals.
Supports blood sugar control
Inulin works to slow down your body’s digestion of carbohydrates. This reduces your blood sugar spike after a meal and helps to stabilise your blood sugar levels. You’re less likely to get glucose dips that can sap your energy, stoke your hunger and make you head straight for the biscuit tin.
Helps with your weight management
If you're trying to drop a few pounds or working to keep your BMI stable, inulin can lend a helping hand. As a source of fibre, inulin can make you feel fuller more quickly, which can help you eat fewer calories.
Reduces visceral fat
Visceral fat is the fat that accumulates around your organs. Often, it can't be seen, and although it can give you a thicker waist and a bigger tummy, it can still be dangerous. Unlike the fat under your skin, visceral fat is metabolically active and can pose significant health risks to your physical, cognitive and hormonal health. The good news is that some research studies suggest that inulin can reduce the risk of your body building up fat around the abdominal organs.
Improves heart health
Inulin can reduce cholesterol, particularly the LDL or ‘bad’ cholesterol levels, by binding to the cholesterol in the gut and promoting its natural excretion from your body.
It can also help regulate blood pressure by supporting a healthier and balanced gut microbiome.
Boosts your immune function
Inulin feeds your beneficial gut bacteria to build and maintain a more balanced microbiome. A healthy microbiome can reduce inflammation and support a stronger and more effective immune system.
How to get more inulin in your diet
Inulin is found naturally in plant sources like chicory root, leeks, garlic, onions, and bananas. So, try to tuck into plenty of inulin-rich foods or add inulin as a powdered supplement to smoothies, yoghurt, or baked goods.
If you want to boost the inulin in your diet, you can also add a daily sachet of Nixi- a new all-in-one gut shot that contains inulin from chicory root together with fibre from psyllium, probiotics, greens and fruit and veg extracts.
Remember to start slowly when increasing the inulin in your diet; some people find that taking too much too quickly can cause bloating and gas. So, try small amounts and gradually increase. If you’re starting Nixi, take one sachet on alternate days and then increase to daily when your body adapts.