(NaturalHealth365)  Inulin, a plant-based fiber found in everyday foods such as artichokes, garlic, onions, oats, wheat, asparagus, and bananas, is a prebiotic – a carbohydrate that can’t be digested.  One may wonder: what’s the point of consuming an indigestible fiber?  The fact is, inulin provides valuable fuel for beneficial gut bacteria – tiny microbes in the intestinal tract that play an outsize role in boosting immunity, regulating metabolism, and preventing obesity.

A recent review published just last year in Frontiers in Immunology highlights the impressive ability of inulin (not to be confused with insulin!) to promote health and discourage serious diseases, including type 2 diabetes, metabolic syndrome, and more.  Get ready to be surprised by the health benefits of this intriguing fiber.

Inulin improves metabolism and overall immunity

In the new review, the authors cited human studies showing that inulin can improve metabolic function and regulate intestinal immunity.  It can also stabilize blood sugar, lower body weight, and support the health and diversity of the gut microbiome.

Finally, inulin can increase antioxidant defenses, enhancing intestinal levels of natural antioxidants such as glutathione and superoxide dismutase.  This litany of benefits led the researchers to a simple but powerful conclusion:  “Dietary intake of inulin may serve as a simple but effective way to improve intestinal and systemic immune function and prevent diseases.”

Among the diseases that this fiber is believed to discourage include type 2 diabetes, obesity, kidney disease, and cancer.

Inulin promotes health through a variety of mechanisms

Researchers have long believed that inulin can help reduce heart disease risk factors by lowering cholesterol levels and promoting healthy weight.  As it turns out, inulin – when combined with water or stomach fluids – turns into a gel that slows down stomach emptying.  This can help curb appetite, curb food cravings, and discourage binge eating.

In another boon to the digestive system, this prebiotic fiber helps to promote regular elimination.  Yet another “perk” of inulin is that it improves the function of the intestinal barrier, thereby discouraging “leaky gut,” which can cause a host of health problems, including increased susceptibility to autoimmune diseases.  Earlier research has hinted at the intestinal benefits of resistant starches like inulin.

A 2019 systematic review published in the European Journal of Clinical Microbiology and Infectious Diseases showed that supplementing with inulin caused increases in “friendly” bacteria – such as Bifidobacterium and Lactobacillus – while decreasing “unfriendlies” like the Bacteroides bacterium, which is linked to gut microbiome imbalance (dysbiosis) and obesity.  For these reasons, inulin is believed to be especially helpful for addressing microbiome disruption caused by gastrointestinal diseases, type 2 diabetes, and obesity.

How does inulin specifically target metabolic syndrome?

Inulin acts against metabolic syndrome and type 2 diabetes by modulating dysbiosis, reducing fasting glucose, easing insulin resistance, and improving lipid disorders.  In addition, it can reduce inflammation by decreasing pro-inflammatory cytokines in the gut.

And inulin has another “secret weapon” against disease and inflammation.  The fermentation process in the gut causes the production of short-chain fatty acids (SCFAs) such as butyrate, which is anti-inflammatory and regulates and modulates the immune system.  “Modulation” is the keyword here.

It appears that inulin “walks a fine line” by regulating immune cells – supporting them to fight disease and suppressing the excessive immune responses that cause overwhelming inflammatory responses.  SCFAs not only act directly on immune cells, but they can enter the bloodstream and act on immune cells in other tissues, helping with whole-body immunity.

Among its other gifts, inulin may also promote a more calm, stable emotional state.  According to experts at ClevelandClinic.org, a diverse, well-balanced microbiome, and healthy elimination patterns can be linked to lower rates of anxiety and depression!  Who would have thought that the simple act of improving gut health and digestion could lead to better mental health?

Ensure adequate probiotic intake with proper nutrition

You can increase your dietary intake of inulin and other prebiotic fibers with healthy amounts of organic fruits, vegetables, nuts, seeds, and whole grains.  You may also come across inulin in prepared foods, as it is often utilized as a fat substitute or sweetener in yogurt, protein bars, and cereals.  In addition to seeing “inulin” listed on labels, you may also see it as chicory root extract, oligosaccharide, or oligofructose.

Inulin is also available as a supplement and in powders, which can be mixed into your favorite smoothie – tablets and capsules.  Look for high-quality products that have been third-party tested.

Many holistic healthcare providers advise 5 grams daily as a “ballpark figure,” but consult your holistic physician before supplementing.  While it shows much promise in treating gastrointestinal disease and allergies, it should be used with caution by those with these conditions to avoid uncomfortable side effects such as diarrhea, cramping, bloating, and gas.  Your holistic doctor can advise you on the amount that is right for you.

This natural, plant-based prebiotic fiber is emerging as a functional food with multiple benefits for health.  Consuming adequate amounts of inulin is a wise move – especially if you are concerned about your metabolic or digestive health.

Sources for this article include:

NIH.gov
ClevelandClinic.org
Springer.com