Where is inulin contained? What is inulin and what are its benefits for the body? Help to the digestive tract

This carbohydrate got its name from the name of the plant Inula helenium, from which it was isolated at the beginning of the 19th century. The benefits and harms of inulin, its dietary properties have been actively studied since the 1990s, since that time, drugs based on it have also gained great popularity.

What is inulin and what is it for

Inulin is an organic carbohydrate, polysaccharide, which contains tubers and stems of more than 300 plants, among which Jerusalem artichoke and chicory are the leaders in its quantity. In fact, it serves as the plant's energy reserve, which is formed from the remnants of fructose.

Similar in its chemical formula to fiber, inulin at the same time exhibits the properties of a prebiotic, nourishing the intestinal microflora and cleansing the body of harmful substances.

Physically, the substance is in the form of a white powder, readily soluble in hot liquid, and is widely used in the food industry to obtain fructose.

Inulin production technology

Inulin is obtained mainly from Jerusalem artichoke and chicory, a gentle method of cold pressing, the benefit of which is that it helps to preserve all the valuable properties of this prebiotic.

Raw materials are crushed under the action of steam to prevent its enzymatic oxidation and preserve useful properties. The resulting powder in special U-shaped columns - extractors - with the participation of hot water is subjected to extraction with the formation of inulin itself. The extracted raw material is thickened, as a result of which inulin is precipitated, then it is passed through a number of purification stages and dried.

Useful properties of inulin

Like fiber, inulin assimilation does not take place in the upper parts of the gastrointestinal tract, therefore, while retaining its unchanged appearance, it gradually passes into the intestine, performing the function of a "broom" and cleansing the intestines, which helps to improve its peristalsis.

However, this is where its similarity to fiber ends: in the large intestine, the absorption of the substance begins with the simultaneous nutrition of beneficial "native" bifidobacteria of the body, which, unlike the "alien" live bacteria contained in dairy products, cannot but be assimilated. Here he takes on the function of a prebiotic with all the useful properties of the latter to stimulate the growth of useful and prevent the harm of the development of pathogenic microflora and dysbiosis.

Interesting! The benefits of inulin are eloquently manifested in the fact that for 2 weeks of its regular use, the growth of bifidobacteria increases 10 times.

The benefits of inulin as a prebiotic and body purifier are not limited to these functions:

1. The property of inulin has been proven to cleanse the body of toxins, radionucleides and heavy metals.
2. With the help of inulin, such trace elements as calcium, magnesium, iron, copper, phosphorus are absorbed 30% better. And due to the increase in the absorption of magnesium, there is an increase in the activity of more than 300 enzymes that affect the regulation of the cardiovascular system and the level of fats in the blood.

   Important! Stimulating the absorption of calcium gives the effect of compaction of inert tissue by 25% with regular use of the substance throughout the year.

3. As an anticoagulant, the beneficial polysaccharide prevents blood clots from forming.
4. It also indirectly affects the reduction of the harm of "bad" cholesterol in the blood, which helps prevent the formation of plaques on the walls of blood vessels and the development of atherosclerosis.
5. Inulin is involved in carbohydrate and lipid metabolism: due to the activation of metabolism, the coupled processes of glucose uptake and fat burning are accelerated, and therefore it is highly beneficial in the treatment of type 1 and type 2 diabetes, as well as in lowering blood pressure in hyperlipidemia.
6. As an immunomodulator, inulin has the ability to increase the metabolic rate, which affects the increase in the body's endurance.
7. In addition, there is a high use of carbohydrates in cleansing lymph and normalizing its composition, which increases the resistance of the mucous membrane of such organs and systems as the gastrointestinal tract, bronchial tree, ureters, which consists of it partially.
8. Possessing hepatoprotective properties, the product stimulates the restoration of damaged liver tissues, which is used in the complex therapy of hepatitis B and C.
9. In addition, the low calorie content of chicory and the pleasant creamy taste are actively used in the food industry and for the dietary menu, for example, to create a feeling of satiety without spending additional calories.
10. Inulin chicory extract is used as a drink that replaces natural coffee with health benefits.

The benefits of inulin for weight loss

In the process of losing weight, the body undergoes a great load: both physiological and emotional.

Weight loss with the use of inulin occurs gradually due to the stimulation of lipid and carbohydrate metabolism. Its entry into the bloodstream helps to bind triglycerides, fatty acids and cholesterol, regulate the activity of liver enzymes that affect fat metabolism, as well as absorb glucose and lower its level in the blood.

As a beneficial prebiotic, inulin stimulates intestinal activity to help detoxify the body from harmful toxins, thereby optimizing nutrient absorption.

Due to the gel-forming and enveloping action of inulin, saturation hormones are activated in the stomach, which reduces the feeling of hunger during the period of use of the drug.

In addition, the low calorie content of the product speaks in favor of its use on diets.

The advantage of using inulin in the composition of preparations is its natural mild effect on the body: the course should be long and the results appear from the third month, which indicates an undoubted health benefit.

For the maximum manifestation of the beneficial properties of the supplement, experts recommend accompanying the course of intake with a therapeutic diet and physical activity.

What foods contain inulin

Of organic sources, Jerusalem artichoke stands out with the highest inulin content: 14 - 18%.

• chicory - 15 - 20%;
• garlic - 9-16%;
• onions and leeks - 2 - 10%.

And its amount is expressed more modestly in the composition of bananas and cereals.

Inulin also contains a dairy product line: milk, cheese, kefir, butter.

Dandelion and elecampane are famous for their inulin content.

Inulin use

The substance is used as an improver for the properties of ice cream, sauces and other products made from vegetable and milk fats: with its participation, the products acquire a bright taste similar to those of animal fats.

The product is also used as a structure stabilizer in food products.

Inulin in baby food

Mother's milk is a prebiotic balanced in terms of vitamin and mineral composition, and in the future, the baby's nutrition should retain these properties - replenish all the necessary elements against the background of beneficial intestinal microflora: this function is performed by inulin. Included in infant formula, it improves digestive functions, promotes absorption of magnesium and calcium.

Thanks to these beneficial properties, infant formula with inulin helps in the formation of a growing body:

• strengthening of bone tissue;
• an increase in useful bifido flora in the intestine;
• replenishment of vitamin and mineral reserves.

Attention! The daily requirement is determined by the pediatrician based on the child's body weight.

The indications of such mixtures especially concern children with problems of frequent constipation, flatulence, dysbiosis.

A useful prebiotic is also included in hypoallergenic porridges, and then their indications apply to cases of individual allergic reactions. Here, too, its benefits are noticeable in accelerating the elimination of harmful allergens from the body.

Inulin in cosmetics

As an additive, the substance is included in anti-aging cosmetics and hair products.

Creams, masks, tonics and serums can have a beneficial effect on the skin:

• cleansing, moisturizing and nourishing it;
• increasing local immunity;
• improving blood circulation and oxygen metabolism;
• stimulating cell regeneration, collagen synthesis and elastin production;
• softening rough areas;
• smoothing fine wrinkles;
• leveling the relief.

Means containing a polysaccharide also have the beneficial property of relieving body cells from the harm of the phenomenon of oxidative stress that has spread in our time - against the background of poor ecology, disorders of the nervous system and love of fast food.

Thanks to these properties, inulin has established itself as an organic ingredient in cosmetic production technologies.

Chicory Soothing Lotion Recipe:

Chopped chicory (1 tbsp. L.) Is poured with one glass of boiling water, wrapped and insisted.

As a lotion, this infusion is used to wipe problem skin at the beginning and at the end of the day. Store the product in the refrigerator for no more than a week.

The addition of a polysaccharide benefits the hair in the formulation by providing effective scalp hydration and additional nourishment to the roots. Inulin has the ability to actively work with the hair shaft, restoring its damage, solving the problems of cutting and falling out, imparting softness and obedience, which can bring real salvation to the owners of weakened and dull hair.

As a conditioning additive in cosmetics, it is able to wrap hair in a protective layer, soften shampoo, smooth it and add shine.

Besides, the advantage of inulin will be its ability to fix aromas in cosmetics.

Harm of inulin and contraindications

All contraindications to the use of inulin supplements are as follows:

• to individual intolerance;
• the period of pregnancy and lactation;
• under the age of 12.

In such cases, the body's reaction may be a rash, redness and peeling, digestive problems in the form of nausea, belching, heartburn, diarrhea, constipation.

In chronic diseases, it is imperative to prescribe inulin-containing drugs by a doctor.

Important! When deciding to include a nutritional supplement in your diet, especially in cases of chronic illness, you should consult your doctor.

There are some data on the harm to the body of inulin chicory in the following cases:

• parallel use of antibiotics due to the neutralizing action of inulin;
• varicose veins;
• hemorrhoids;
• spasmodic symptoms in the respiratory system.

Inulin preparations

On the market there are preparations containing high molecular weight inulin with the inclusion of fiber of various enhancing properties of the prebiotic phytoextracts and extracts, such as:

• Inulin Forte,
• Fitoflax,
• Inulin-Nutrimed and others.

Inulin Forte is an auxiliary drug. It is indicated for the compensated form of diabetes mellitus, it is also suitable for the prevention of coronary heart disease. A significant proportion are potassium and magnesium, which are necessary for the normal functioning of the heart. Contains essential amino acids, macro- and microelements. The active ingredient is inulin isolated from Jerusalem artichoke.

The drug has the following beneficial properties:

• the ability to normalize the activity of the cardiovascular system: the composition is rich in thiamine, riboflavin, ascorbic acid.
• due to the content of leucine and isoleucine, control the action of insulin;
• improve immunity;
• remove harmful decay products;
• suppress hunger - thanks to the tryptophan included in it; in addition, wheat as a source of dietary fiber helps the body to provide quick satiety;
• speed up metabolism;
• fiber and have properties to reduce the load on the kidneys, to promote digestion in the intestines, which is useful for overweight people;
• prevent the development of liver dystrophy;
• participate in the processes of mineralization of the bone system - thanks to calcium, phosphorus;
• support the processes of hematopoiesis with iron in the composition.

Interesting! Studies of long-term use of inulin-containing drugs have shown no side effects.

How to take inulin

Inulin is prescribed to children from 12 years of age and adults, 1 g three times a day (along with food). One tablet contains 0.35 g of substance and 0.15 g of fiber.

During the period of antibiotic use, this herbal preparation is contraindicated.

Conclusion

The benefits and harms of inulin are currently well studied in connection with its demand. The useful properties of this supplement can hardly be overestimated: both as an alternative to glucose, and as a prebiotic, and as an excellent body purifier, while the harm is associated with cases of a special reaction to the drug during allergies, pregnancy and lactation. However, including even a healthy food in your diet should be a smart move, accompanied by specialist advice.

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Nature took care of us, endowing plants familiar to the eye with enviable beneficial properties. But for most people, they still remain a mystery, and when information about the miraculous qualities of such species appears, many perceive it with distrust (what if this is another move of pharmacists and marketers). At first, this was the case with the most valuable inulin. He has already passed the "phase of doubt", and now its benefits are obvious: it's time to find out how it manifests itself.

Natural polysaccharide with a sweetish taste

It is an organic substance that is a carbohydrate. For many plants, inulin acts as a reserve energy substance and is found mainly in rhizomes and tubers.

The main component of inulin is fructose (9 or more final residues). When interacting with water, it already forms whole line D fructose and a small amount of glucose with a minimum proportion of sucrose. So it is a valuable raw material for the pharmaceutical and food industries.

After processing, a sweet white odorless powder or small amorphous crystals are obtained from it, which dissolve perfectly in hot water (and extremely reluctantly in cold water).

Inulin belongs to the group of dietary fiber and is considered a prebiotic - once it gets into the human body, it is not broken down in the stomach (it does not have specific enzymes), but is digested in the large intestine. Thus, the work of the intestinal microflora is normalized.

Did you know? The people also call chicory "Petrov's batog". According to legend, the Apostle Peter used this plant as a twig.

Useful properties of the compound

Like many substances of natural origin, inulin has a number of beneficial properties. Let's see how they manifest themselves.

For adults

This compound can rightfully be called an ally in the fight for health.
Indeed, if taken correctly, this polysaccharide has a beneficial effect on the body:

• Improves metabolism.
• It removes toxins and toxins, salts of heavy metals and radionuclides from the body (moreover, it is considered one of the best cleansing substances).
• Stimulates the growth of bone tissue, which prevents disruptions in the functioning of the bone apparatus. This is due to the fact that inulin activates the absorption of calcium by the body.
• Strengthens the immune system (especially the protective orders of the gastrointestinal tract, ureters and bronchial tracts are enhanced).
• Reduces blood glucose levels.
• Regulates bowel function and maintains the integrity of its mucous layer.
• Cleansing the liver, it normalizes its work, which is used for the prevention and complex treatment of hepatitis (especially types B and C).
• Significantly reduces the risk of tumors and other oncological complications.

As you can see, the list is impressive. It is not surprising that inulin has become a mainstay of mass prophylaxis. Practice shows that its healing properties are most fully manifested when taken by the elderly.

For kids

A substance obtained from plants is able to help a child. Such help usually manifests itself in the following:

• improving digestion (keeping the intestinal microflora in good shape, the compound thereby removes feces on time, preventing constipation);
• maintaining a stable acid balance;
• strengthening of bone tissues and ligaments, which are weak in babies due to age. With constant use (more than half a year), the bones are denser faster;
• normal assimilation of valuable vitamins and minerals. Some of them (,) in their pure form are still difficult for the digestion of the crumbs, and inulin, as it were, softens them;
• removal of harmful substances and allergens from the body.

Another very valuable quality for children is the support of their immunity. Most of all, babies aged 1-1.5 years need such help: during this period, their body loses its maternal antibodies given at birth, and the formation of its own protection begins. And this carbohydrate comes in handy.

The effect of inulin on the body of pregnant and lactating women

Inulin also helps on the eve of childbirth. So, in the first trimester, it smooths out the effects of hormonal changes - relieves irritability and evens out mood. By energizing neurons, the substance prevents depression (which is not uncommon among expectant mothers).

Important! The combined intake of funds based on inulin and other drugs requires mandatory consultation with a doctor: it is possible that the drug will show side effects.

At the same time, the main organs of the man are formed: a lot of "building material" is required in the form of calcium, phosphorus and other minerals, the absorption of which is regulated by this very substance.
The benefits of inulin are also felt in improving the work of digestion (milk and products from it are easier to digest, less often disturbances in the form of constipation and diarrhea).

In the later stages, this carbohydrate enhances the diuretic effect, which allows you to quickly relieve swelling. And, of course, the quick removal of toxins from the mother's body, which has a good effect on the child's health.

Gynecologists and obstetricians generally approve of inulin for pregnant women. True, with bronchitis or asthma, it is advised to abstain from it - as a component of medicinal plants or drugs, it can cause a severe attack of coughing (which immediately increases the number of contractions of the abdominal wall and uterus).

During breastfeeding, inulin is used more as a general tonic to support the body after childbirth. But accuracy is required here.
The fact is that breast milk itself is a powerful supplier of prebiotics and vitamins needed by the baby. With an increased intake of the substance, the baby runs the risk of getting them in excess, which can lead to allergies.

Therefore, the plant substance is introduced into the diet of nursing mothers with caution, in small doses. At the first approaches, they must take a break for a day or two to find out if the baby has milk rejection or allergic redness. If everything is normal, mom can continue taking.

Substance harm

Any active connection is useful if you know when to stop. Inulin is no exception in this regard.

Potential harm

Excessive dosage can remind of itself only with short-term diarrhea or vomiting.
Although these manifestations are quite rare. Much depends on the form in which the substance is taken - if parts of fresh products are used, the likelihood of side effects increases slightly.

Particular care should be taken by those who use carbohydrates derived from chicory root: people suffering from varicose veins, hemorrhoids or chronic diseases of the respiratory system need to be extremely careful.

Did you know? Replacing coffee beans with dried chicory roots dates back to the 17th century.

The use of drugs with the participation of inulin requires working with strictly indicated doses indicated in the instructions (side effects are also listed there).

Explicit contraindications

Pharmacists and physicians agree that, in fact, there are none. With only one exception - substance intolerance.
Reception is prohibited for people who are allergic to prebiotics: they are contraindicated inulin in any form (whether it is a food ingredient or a component of a cosmetic product).

Where is inulin contained

Having familiarized themselves with the useful properties of such a valuable substance, many are wondering - where is it present. Let's find out about this, starting with plants, which are the raw materials for obtaining it.

Food sources

Of all plants, the largest reserves of inulin can boast:

All mentioned plants or their parts are processed by cold pressing. Note that, in addition to plants that are used for food, a lot of inulin is also found in other species, which are used mainly in cosmetology and folk medicine.

Important! Nutritionists advise avoiding the simultaneous intake of inulin formulations and exotic dishes (especially spicy ones).

Among them are dry burdock roots (where the concentration of polysaccharide reaches an impressive 37-45%). In the rhizomes of dandelion and elecampane it is about the same (40% and 44%, respectively).

Pharmacy preparations

Inulin has long been used in pharmaceuticals. You have probably come across preparations that include this ingredient, namely:

All these funds are prescribed as part of a comprehensive course of treatment or as independent prophylactic drugs.

Dietary supplements

There are more inulin-based dietary supplements on offer. The most powerful of them are Zdravomed, Multinulan and Fitolax. Many consider them to be full-fledged medicines, but doctors still classify these formulations as saturated supplements (and in terms of content, they are much closer to the latter).

You can see a lot of other bioconcentrates in pharmacies. Inulin, acting as their "top" element, is enhanced through the use of vegetable (, etc.) or berry ingredients - juice and, strawberries, and other fruits.

Important! Any of these compounds will help relieve the primary symptoms of grade II diabetes. If the disease is neglected, then supplements will act as a regulator.

There are also many mixtures with the addition of medicinal raw materials - leaves or, and ginseng roots, as well as color and fruits. All of these dietary supplements are beneficial if taken in moderation. But even before taking it, it is advisable to coordinate their use with a doctor.

Cosmetic properties of inulin

The polysaccharide is known for its healing effects on skin and hair. Moreover, a positive effect is observed after the first procedures with the participation of inulin or funds based on it.

It is widely used in the production of creams and lotions, toners and anti-aging formulations, conditioners and hair shampoos, which, when caring for skin or curls, give such results:

• Penetrating into the cell layer of the dermis, they establish oxygen exchange of cells and restore their natural regeneration.
• Nourish and moisturize the epidermis, while making it softer and smoother to the touch.
• Smoothes out wrinkles.
• They relieve inflammation and eliminate acne, wounds and acne.
• Supports collagen production and circulation.
• Nourish the scalp.
• Strengthening weakened hair follicles, restore the former shine and health of the strands.
• Make hair silky.
• Prevents hair loss and split-tip problems.

Did you know?The ancient Egyptians were the first to master the manufacture of cosmetics: they mixed crushed lead ore with pieces of copper.

In general, carbohydrate is useful when used externally - many make masks and refreshing applications from such products.

Inulin and weight loss

Everyone has heard that the fight against excess weight is always stress for the body, accustomed to a dense menu. This natural product helps to cope with such a shock.

Nutritionists value inulin mainly for its ability to speed up metabolism (including the key ones for weight control of carbohydrates and fats). Cells, freed from harmful ballast, begin to more actively assimilate useful compounds, and this is a direct weight loss.

In addition, it works with lipids, thereby regulating the action of enzymes that the liver produces. Due to the mild effect on the nerve endings, emotional balance occurs (which excludes the possibility of a "breakdown" during the diet).
Another useful quality - once in the body, the polysaccharide causes a feeling of satiety: with regular intake, the craving for frequent snacks disappears. Here, too, biochemistry is involved - being in the intestine, inulin is decomposed into "fractions" similar to the fat component, and the body takes them for pure lipids (which are responsible for saturation).

What does inulin do in baby food

The transition from baby food to complementary foods is a very important moment. In an effort to bring the composition of their products as close as possible to human milk, manufacturers of baby food often include prebiotics in it.

Important!When buying infant formula, look at the composition. If aspartame and neotame, saccharin and sucralose are indicated there, it is better not to take a pack: all these substances are artificial sweeteners that are harmful to the child's body.

Due to its natural origin, inulin was in the forefront here too. Helping with the absorption of key minerals, stabilizing digestion and preventing dysbiosis are all part of his task as an element of infant formula.
The hypoallergenic nature of the substance also speaks in favor of inulin supplements: cereals with such an ingredient are suitable even for children prone to allergies. Eating such mixtures, the baby gradually gets rid of unpleasant manifestations (redness, cough, excessive mucus secretion, etc.).

So pediatricians do not see any particular obstacles that would prevent the intake of mixtures with the participation of inulin. Now you can imagine what this component is, where it comes from and what is its use. We hope this information will be taken into account by our readers, and they will show prudence when using natural carbohydrates. Good health!

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What is and why prebiotics are needed

The future of many directions in medicine lies in the study of the human microbiota. That part of the microbiota that lives in the intestines is nourished by prebiotics, among which is our hero.

Microbiota (normal microflora) is a collection of microorganisms in the human body. It affects directly or indirectly all (!) Systems and organs. Life is impossible without the active participation of bacteria - just like without air, water, food and gravity.

People as a "master species" are not critical for the existence of bacteria, but bacteria are essential human companions. Therefore, numerous studies of the most modern laboratories are aimed at studying the connection and the interaction algorithm "man + his microbiota".

More than 10 thousand species of microbes inhabit the intestines. Of these, 62% are poorly studied, among which 99% are poorly or not at all cultivated.

3-5% of our weight is bacteria that inhabit the body. Do you weigh 65 kg? The bacteria in your body are 2 to 3.25 kg.

Only by the age of 7 a stable structure of human microflora is created. Throughout our life, the quality and balance of microflora is very much dependent on nutrition.

In this way, directly depend on power supply and those key systems that rely on gut bacteria. First of all, immunity (up to 70% of immunity reserves are determined by the intestinal microbiota). And also all types of metabolism, assimilation of nutrients, synthesis of vitamins and target compounds, among which there are active anti-cancer molecules.

How to maintain the harmony of friendly microflora?

Create conditions with proper nutrition and replenish the diet with special substances - prebiotics.

These are food substances that are not absorbed in the upper parts of the digestive tract, reach the intestines unchanged and create conditions there for the growth and vital activity of beneficial bacteria.

What is inulin and what is its use?

Fructose-oligosaccharides (FOS), galacto-oligosaccharides (GOS), lactulose, lactitol and inulin are the most famous compounds with pronounced prebiotic properties.

What is inulin and what is it for? Polysaccharide, 95% fructose. It dissolves well in hot water, but is not digested in the stomach, and today it rightfully belongs to dietary fiber. In the large intestine, inulin becomes a desirable food for beneficial bifidobacteria and lactobacilli.

Deep study of inulin began at the end of the 20th century. A lot of information has been accumulated about the benefits of a prebiotic in the prevention and treatment of a number of formidable conditions that shorten the life of a modern person before the term - atherosclerosis, diabetes, obesity, hepatosteatosis, constipation, reduced immunity.

TOP 6 useful properties

Let's start with the obvious and finish with some very ambitious health benefits. Inulin is indeed useful in many ways.

We remind you that we always offer treat soberly any loud delights. That is why in the iHerb rubric you will also come across skeptical assessments of wellness novelties with honest reviews “we won't buy it”.

In the case of inulin, after careful study and long-term use, it is no coincidence that the scale tilts in a clear favor, which is especially important - universal.

How is our today's hero useful?

Reduces constipation and normalizes cleansing

2011, the International Journal of Food Sciences and Nutrition: 28 days investigated the effect of chicory inulin on constipation in old age. Conclusion: daily addition of 15 g of inulin relieves constipation and improves the quality of life in people 60+. ()

Inulin retains liquid in the intestinal lumen, which makes the food lump loose and easy to move through the intestine.

The gel-like, sliding surface of the stool is a distinguishing characteristic with sufficient inulin. This insures against injury during bowel movement in a person with hemorrhoids.

Nourishes beneficial intestinal microflora

Inulin is an oligosaccharide, i.e. it contains several simple sugars, combined together in the so-called "fructan". It is a non-digestible prebiotic that, while moving through the intestines, selectively ferments and nourishes only healthy intestinal microflora. As a result, pathogenic microorganisms cannot multiply.

The large intestine itself receives protection, in addition to the systemic effect on immunity and metabolism. Studies have shown that inulin-type fructans reduce the risk of colon carcinogenesis and improve the treatment of inflammatory bowel disease. ()

Prevention of atherosclerosis and diabetes

When passing through the digestive system, inulin acts as an adsorbent. It carries with it triglycerides, "bad cholesterol" and other potentially dangerous and toxic compounds.

A high fiber diet has long been linked to heart health in numerous studies. And although cholesterol from food is not considered the main cause of atherosclerosis today, dietary fiber makes a significant contribution to the detoxification of the body. They trap the excess cholesterol produced by the liver in the intestinal lumen and remove it from the body.

Reduces the GI of the meal!

Being sweet but not a fully digestible carbohydrate, inulin does not raise blood glucose levels and does not induce insulin secretion. It is able to moderately reduce appetite and the glycemic index of a meal by slowing the rise in blood glucose and the deposition of excess sugars in fat. () An invaluable property for weight loss and diabetes!

Increases the absorption of calcium and magnesium

Some studies have shown that inulin improves the absorption of calcium electrolytes and possibly magnesium.

How it works? It all boils down to the positive prebiotic effects of inulin in the intestines: beneficial bacteria grow - the absorption of minerals from the food bolus improves.

2005, American Journal of Clinical Nutrition. Study in high-risk groups for calcium deficiency (young girls and older women). Conclusions: "Daily consumption of a combination of short and long chain prebiotic fructans inulin significantly increased calcium absorption - an increase in bone mineralization by 23%." ()

An effective health supplement for weight loss

2016, Gelf University in Canada, healthy women added the powder to the menu for 8 days. Conclusions: "6 g of inulin in yogurt for breakfast reduces appetite." ()

Only 1.5 kcal per gram of inulin, delicate sweetness and volumetric expansion into a gel-like substance. This gives a feeling of fullness and satiety, and all the benefits listed for the body.

Obviously, inulin is an excellent participant in dietary weight loss meals without harm to health.

Treatment of diseases of the nervous system and developmental delays in children

The extremely interesting use of inulin stands apart with developmental delays in children and even in the treatment of autistic disorders. In fact, the sweet powder does all the same - it normalizes the microflora in the small intestine. But that is the beauty of the organism with its unsolved mysteries! It is the beneficial microorganisms in the intestine that are closely interconnected with the nervous system, including its center - the brain.

To find out more, ask any full review on request "Nemechika protocol"... This is a biomedical physician. He has long observed positive effects in children with developmental disabilities from the introduction of 3 rules to the menu. Here they are:

1. taking inulin;
2. taking omega-3 fatty acids;
3. elimination of excess omega-6 with the simultaneous introduction of omega-9 ().

Some benefits can also be expected from the daily presence of inulin in the diet of people with Parkinson's disease and a general decline in motor and cognitive functions as they age.

Foods with a lot of inulin

One of the ways to consume a medicinal prebiotic all the time is to include food in the daily menu, where there is a lot of it. What foods contain inulin? Let's list in descending order.

1. - 15 to 20% - the most popular source with an extremely high concentration
2. Jerusalem artichoke (tubers) - from 16 to 18%
3. Asparagus - 13 to 18%
4. Garlic - 9 to 16%
5. Artichokes - from 3 to 10%
6. Leeks - 3 to 10%
7. Bulb onions - from 2 to 6%
8. Barley - from 0.5 to 1.5%
9. Wheat flour - from 0.5 to 1.5%
10. (especially slightly green) - from 0.3 to 0.7%
11. Wheat sprouts (popular member of wellness menus)

In which medicinal plants:

1. Dandelion root - up to 40%
2. Elecampane root - up to 44%
3. Burdock root (dry) - up to 45%
4. Echinacea

It is not surprising that elecampane, burdock and dandelion are often present in the preparations for diabetics. First of all, this is the merit of our hero.

How it is produced and what it is used for

Most often, a valuable polysaccharide is obtained from Jerusalem artichoke, chicory root and agave.

Oligosaccharides are used in the food industry for diet baking. This improves the flavor, texture, moisture of the products and increases the health benefits.

Moreover, it has noticeably fewer calories than carbohydrates and fats: only 1.5 kcal per 1 gram of inulin.

Inulin has a very mild sweet taste (about 10 times weaker than sugar). It is universal for any recipe, not only instead of sugar, but also instead of flour, since it helps to create the illusion of fatness due to its gel-like texture after absorbing water.

Inulin is also available in the form of dietary supplements in various forms - powder, capsules, tablets.

Where to buy and how much does inulin cost

The international market is actively attacked by Chinese inulin. Its quality is questionable. Examinations reveal up to 50% maltodextrin. Read labels to make a conscious choice of wellness products.

On the Russian market, most often you come across inulin from Jerusalem artichoke. You can buy it at pharmacies and local online stores.

World leader in online trading iherb health and beauty products allows you to choose a convenient form of polysaccharide from a rich list of brands. The position cards have a comprehensive description and rating with reviews. It is easy to find out the source of raw materials and production technology.

It is advisable to compare costs world famous TM and not fully understood option from the nearest pharmacy. A tangible saving will be for those who collect a basket of several items on the iHerb.

Consider other permanent bonuses as well. You can add a product marked Economy shipping to your cart or make one non-small order. In this case, even urgent delivery to the doorstep from a certain basket size is significantly cheaper or free.

Our experience for today suggests another important detail when buying inulin for iHerb. Pay attention to the offer buy 3 or more cans at a time. The powder is light; if it is consumed for a family of 3 or more people, it is beneficial to make a micro-wholesale order with an additional discount.

How to take with food and in supplements

Two questions remain:

1. Is the daily rate of inulin calculated?
2. How to get the recommended amount daily.

For example, Americans who are advanced in healthy eating consumed with food from 10 to 15 g per day. These numbers apply only to those who eat a balanced diet, not a low-carb diet. In the general population, the amount of inulin is unlikely to exceed 3-5 grams per day.

Inulin is a tasty and convenient option. It is sweet, soluble in hot water. It can be added in smoothies, tea, cocktails, jelly, salad, porridge and pastries.

Helpful idea: combining inulin and calcium!

Milk and banana shakes for breakfast. Cottage cheese and garlic are a traditional original snack. Raw onions in salads with leafy herbs and cheese. Omelet with asparagus and grated Dutch cheese. Jerusalem artichoke tubers baked with cheese and sour cream.

Our approach to inulin use:

Potential harm and side effects

Allergy to inulin almost never occurs.

Like any dietary fiber, inulin can cause unpleasant gastrointestinal symptoms, especially when taken in excess:

• Loose stools;
• Dyspepsia from the stomach (heartburn, nausea);
• Flatulence and slight flying pains along the bowels.

With a moderate intake of inulin (up to 3 tsp / day) this harm can affect only a narrow circle of people, for example, patients with chronic intestinal pathology (IBS, colitis, etc.). Such patients are advised to monitor the amount of inulin-containing products, and to introduce the supplement accompanied by fluid only during remission, increasing the dose slowly.

To be on the safe side, anyone who first tries an inulin supplement can introduce it gradually, starting with 1 teaspoon of powder.

What other substances and additives would you like to explore from our reviews?

We will be glad if we clarified for you all the nuances about inulin, the benefits and harms of the medicinal polysaccharide, methods of use and products where it is contained in large quantities.

We hope our story will inspire you to use inulin systemically. It is especially helpful to make healthy dietary adjustments for children, elderly, and frequently ill family members. And if you have any questions: comments are always open. Cheers and bon appetit!

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Recently, the dietary supplement inulin has become very popular. They say that with its help you can lose weight, normalize sugar and cholesterol levels, and improve digestion. So let's see how reliable such stories are. And for this, we will find out what inulin is, what is its benefit, is there any harm, in what products and supplements it is contained, and how to use them correctly.

What it is?

Inulin is a variant of soluble vegetable fiber. Prebiotic. Present in 36,000 different plants. In the largest amount - in the root of chicory and Jerusalem artichoke.

Plants need it to store energy and to maintain a constant internal temperature. Since this molecule has osmotic activity, it protects plants from damage by low temperatures.

By its chemical nature, inulin is fructan (a carbohydrate composed of several fructose residues). The compound has a high molecular weight and can simultaneously bind a significant number of water molecules. Which makes it even more voluminous.

Main beneficial properties

Normalization of the intestinal microflora

Inulin cannot be absorbed by the human body. But it perfectly nourishes the beneficial bacteria that live in the intestines.

Improving the state of the intestinal microflora makes it possible to:

• strengthen immunity;
• lose weight;
• improve the absorption of certain nutrient compounds;
• expel pathogens from the intestines, for example, yeast;
• reduce chronic, sluggish inflammation in the intestines, which usually goes unnoticed, but which can lead to many serious ailments, such as bowel cancer.

Treating chronic constipation

Once in the intestine, inulin absorbs water on itself. And this helps to quickly form bulk feces.

Moreover, the stool, which was formed under the influence of the prebiotic, has an interesting property. Its chemical nature is similar to fat. Therefore, it lubricates the intestinal wall, facilitating bowel movements and preventing the development of hemorrhoids.

Additionally, inulin nourishes the beneficial bacterial flora that is essential for good digestion, including regular bowel movements.

Help in the treatment and prevention of diabetes

It has been found that the use of this prebiotic is beneficial for people with diabetes. Long-term exposure to high doses of insulin, which is always the case with type 2 diabetes, increases oxidative stress. And this is what leads to the emergence of many severe complications of this disease.

Inulin increases the antioxidative activity in the body and thus makes it possible to avoid the development of complications of diabetes.

Taking a prebiotic has also been shown to reduce lean sugar levels by 8.5% and A1c (a measure of long-term blood glucose control) by 10.5%.

Inulin slows down the digestion of food, especially easily digestible carbohydrates. This prevents significant amounts of sugar from entering the bloodstream and the massive release of insulin that follows. Normalizing sugar and insulin levels is exactly what any diabetes treatment aims to do.

Protection of the heart and blood vessels

Once in the intestines, the prebiotic slows down the absorption of not only carbohydrates, but also fats. In particular, cholesterol.

According to modern scientific views, dietary cholesterol is not directly related to the level of this compound in the blood and the risk of atherosclerosis.

However, for some people, such as those who eat too much fat, this prebiotic effect may be important.

In addition, improved control over sugar and insulin levels is of great importance for the prevention of heart and vascular diseases. Since an increased level of sugar and hormone leads to the development of metabolic syndrome, and he - to the emergence of a variety of cardiovascular diseases from hypertension to stroke.

Improving bone health

More recently, in 2005, it was found that the use of inulin provides the opportunity to save postmenopausal women and girls from the development of osteoporosis - from the possible problems with bone tissue, which sometimes occur with rapid growth.

How a prebiotic manages to improve the absorption of calcium from food is not yet fully understood. Scientists believe that this effect is associated with the normalization of the intestinal microflora, which plays an important role in the absorption of nutrient compounds from food by the human body.

How does it affect weight loss?

Extremely positive.

The prebiotic slows down the absorption of food and therefore lengthens the satiety period. It was found that against the background of its intake, the level of the hormones of satiety increases and the level of hunger hormones decreases.

In addition, the compound swells in the stomach, filling its volume. And it reduces appetite.

Besides being able to suppress appetite, inulin has several other beneficial properties for weight loss.

1. Insulin resistance of body tissues almost always leads to the formation of excess body fat. The prebiotic slows down the absorption of carbohydrates from food, and thus makes it possible to avoid drops in blood sugar levels. This helps to increase the sensitivity of cells to insulin. What is important not only for the prevention of diabetes, but also for weight loss.
2. With a pathological increase in body weight, the composition of the intestinal microflora always changes. And this change accelerates further weight gain. Inulin supports beneficial bacteria in the intestines and suppresses those that can lead to various diseases, including obesity.
3. Since the prebiotic nourishes the beneficial intestinal flora, it helps the body cope with chronic inflammatory processes in the body, which often lead to weight gain, although they go unnoticed.

When is it wise to start taking dietary supplements?

• When you just want to improve your nutrition and thereby maintain health for years to come.
• With elevated blood sugar, whether diabetes or pre-diabetic conditions.
• If you have problems with digestion, especially with chronic constipation.
• With high cholesterol and high triglycerides.
• In cases where there is a high risk of osteoporosis.
• When diagnosing "fatty liver disease" and the threat of the development of this pathology.
• With a decrease in immunity.
• When you want to lose weight.
• When taking antibiotics (always in conjunction with probiotics).

What are the prebiotic supplements?

Today, there are two main types of dietary supplements of this type: capsules and powder. The second type is considered the best choice, as inulin powder can be included in the diet in a variety of ways. For example, they can replace sugar in baked goods, making them less harmful.

How to take supplements correctly?

As such, there is no instruction for the use of inulin. For it can be included in your diet in a variety of ways.

However, it is important to remember the following.

They always start taking a prebiotic from 2-3 grams per day. This amount is injected into the body within 1-2 weeks. Further, the amount of prebiotic is increased by 1-2 grams per week.

Gradually bringing it to 5-10 grams per day.

Experts consider 10 grams of inulin per day as the optimal dose. The maximum is 30 grams. But such an amount of prebiotic per day should not be consumed without a doctor's permission.

How to include powder in your diet?

1. Add to coffee, tea, cocoa. Preferably instead of granulated sugar.
2. Use when making vegetable smoothies.
3. Use in baking recipes. Inulin can replace up to 50% of granulated sugar that needs to be put into the product.
4. Sprinkle fruit.

Other uses could be thought of. For example, some people like to add a prebiotic instead of sugar when cooking caramelized meats or vegetables.

Is it possible to do without dietary supplements?

You can, if you include foods rich in this compound in the diet.

Therefore, against the background of its reception, especially at the very beginning, the following can develop:

• flatulence;
• pain in the abdominal region;
• diarrhea;
• nausea.

All these symptoms do not cause any serious harm to health and disappear as a person gets used to getting more vegetable fiber. In addition, the severity of these symptoms can be reduced if.

There have never been any other negative effects when taking inulin. However, dietary supplements with this compound are not recommended for pregnant women and lactating mothers simply because their effect on the development of the baby in utero and the quality of breast milk has not been studied.

What is inulin, what are its benefits and harms: conclusions

This is a type of soluble plant fiber that is not absorbed by the human body, but is food for the beneficial intestinal flora. That is, it is a prebiotic.

The normalization of the intestinal microflora, which occurs when taking supplements with this prebiotic, helps to prevent cancer and diabetes, boost immunity, improve calcium absorption and lose weight. Inulin is also needed to eliminate chronic constipation.

Subject to dosages, the prebiotic does not harm the body.

It can be consumed both in the form of dietary supplements (powder or capsules), and in its natural form, that is, simply include in your diet foods rich in these compounds, for example, soluble chicory or Jerusalem artichoke.

Human inulin is considered to be a plant. It is a second-tier carbohydrate. It is found in Asteraceae, bells, violets, lilies, chicory. They are rich in the root system of tuberose, narcissus, dandelion, Jerusalem artichoke. The concentration of the substance in them reaches 20%, which in terms of the dry residue is more than 70%. Inulin is never synthesized by a plant alone, in parallel with it, related substances are formed: levulin, sinistrin, pseudoinulin, the hydrolysis of which gives the D isomer of fructose.

The most common sources of polysaccharide are chicory and Jerusalem artichoke. Showing the qualities of a probiotic, the biologically active substance is used in sports programs for weight loss.

Properties

Inulin has a sweetish taste and has no synthetic analogues. This natural carbohydrate is found in more than three thousand plant roots. The healing properties of a substance are determined by its action as a probiotic. It stimulates peristalsis, the growth of bifidumbacteria. Due to the immunity of the probiotic to digestive enzymes, it saves 100% of its healing qualities when passing through the intestines.

pros

They are determined by the proximity of the probiotic structure to fiber, which the stomach acid cannot break down. Therefore, the polysaccharide only partially decomposes into components, which, in turn, form the necessary environment for the growth of beneficial microflora. Bifidumbacteria displace pathological microbial clones, making the intestines healthy and activating biochemical reactions. Undivided residues of inulin cleanse the gastrointestinal tract like a brush, taking with them toxins, radionuclides, harmful cholesterol, and heavy metal salts. It is this property that manufacturers of dietary supplements use when advertising their products based on probiotics. It should be noted that natural polysaccharide:

• Stimulates the absorption of essential minerals by 30%. This promotes the formation of bone tissue, improves its density, which slows down the progression of age-related osteoporosis.
• Shows the properties of an immunomodulator, activating the body's endurance, metabolism.
• Aids weight loss by simulating satiety without adding calories.
• Replaces coffee without its negative effects.
• Possesses the ability to improve the taste in cooking, giving them a creamy taste.
• It activates lymphoid tissue, increasing local immunity in the intestines, bronchi, genitourinary system.
• Demonstrates hepatoprotective properties by stimulating liver regeneration.
• Perfectly moisturizes the skin, saturates it with oxygen, stimulates the synthesis of its own collagen, smoothing wrinkles.

Minuses

The naturalness of the polysaccharide allows it to be included in baby food. This is the best confirmation of the safety of the substance. The only significant negative effect is flatulence. In addition, the incompatibility of the carbohydrate with antibiotics has been noted, since it inactivates them. Individual intolerance to the drug is also dangerous.

Inulin products

Inulin enters the body when taking pills or powder from the pharmacy, but it is easier to introduce it into the daily diet. The sweet taste allows you to improve inulin yoghurt, drinks, it can be added to chocolate, baked goods, confectionery. Most probiotics are found in chicory and Jerusalem artichoke. In addition, it is found in a number of plants presented in the table.

Source - chicory

The blue chicory flowers are free of inulin, but the roots are a treasure trove of the substance. This is a plant energetic. It is carbon, resembles fructose in structure, and got a sweetish taste from it. If inulin is hydrolyzed, the final product is pure fructose. It is a probiotic carbohydrate, that is, it is not absorbed in the digestive tube, but gives a feeling of fullness without calories at all, and this property is widely used in medicine and sports.

Most often, chicory is consumed as a drink. In it, chicory is soluble. It tastes like coffee, but does not contain caffeine, therefore it is harmless: it does not affect blood vessels and does not cause arrhythmia. The sweet taste of the drink makes it possible to use it with the benefit of even diabetics. It improves, suppresses appetite and balances the intestinal microflora. In addition, it contains many vitamins and minerals. Chicory is not safe for varicose veins and hemorrhoids, since it affects the speed of blood flow. But for pregnant women - this is a real find.

Source - earthen pear

In pharmacies, you can often find inulin from Jerusalem artichoke. This is explained by the fact that during its processing, innovative technologies are used that allow keeping the maximum concentration of nutrients in the powder. Therefore, Jerusalem artichoke polysaccharide exhibits higher efficiency as a sugar and fat burner. In addition, the roots of the plant are inert to nitrates, capable of neutralizing them. And it contains more vitamins and minerals than chicory. Calcium, for example, several times. The healing requirement is covered by two teaspoons of the powder a day.

The use of inulin in sports

Today, inulin has gained a strong position in the sports industry as a dietary supplement that actively affects the metabolism. Gainers, protein masses are produced with it. This substance is not absorbed in the digestive tube. Enveloping the walls of the stomach, inulin takes a gel-like state and reliably protects the mucous membrane from any irritating agents. Including - from ethanol and nicotine.

Natural probiotic speeds up metabolism, due to which a person begins to lose those extra pounds. This happens because he:

• Creates a fertile breeding ground for bifidumbacteria.
• Blocks the growth of pathogenic flora.
• Speeds up, leading to weight loss.
• At the same time, hunger suppresses. Due to the fact that blood sugar does not rise, there are no fluctuations in pancreatic insulin, the feeling of satiety persists for a long time.
• Able to regulate the metabolism of carbohydrates, which is responsible for the slimness of the figure. Therefore, he is actively involved in weight loss fitness programs for both men and women.

When losing weight, the body does not receive the usual rate of proteins, fats, carbohydrates, the immune defense decreases, but inulin takes over this function. Moreover, it lowers the level of ammonia, thereby preventing the onset of oncological processes.

Inulin is also used in bodybuilding. There are special scientific studies proving that hunger is suppressed by two peptide chains in the large intestine: the YY peptide and the GLP-1 glucagon. These compounds correct fullness and make it possible to maintain the desired physique for a long time.

Indications for taking inulin

Inulin is widely used in traditional medicine as well. It is prescribed as part of the complex therapy of the following pathologies:

• Diabetes.
• Hypertension.
• Atherosclerosis.
• Dysbacteriosis.
• Digestive system pathologies: ulcer, pancreatitis, cholecystitis, colitis, hepatitis, biliary disorders.
• CKD, ICD.
• Body sensitization.
• Decreased immunity.
• Autoimmune diseases, systemic collagenoses.

Contraindications to taking inulin

However, despite all the usefulness, naturalness and safety of inulin, it has contraindications:

• Individual intolerance not only to polysaccharide, but also to probiotics in general.
• Carrying a fetus and lactation.
• Age up to 12 years.
• VSD and hypotension.
• Respiratory failure.
• Varicose veins and hemorrhoids with chicory inulin.
• Combination with antibiotics.

How to use

The methods of administration for therapeutic and sports purposes are different.

• According to clinical indications, it is taken half an hour before meals, in tablets, by mouth, a couple of pieces up to 4 times a day, previously dissolved in a glass of water, juice, kefir. The course will require 3 vials of inulin. The break between courses is two months. If powder is used, then the intake is limited to a teaspoon with each meal.
• Sports training requires a dose of 10 g per day. Start with 2 grams per day. After a few weeks, increase to 5 g, and then to 10 g. Drink in courses a month after a month or according to an individual schedule drawn up by a trainer.