Inulin is a naturally occurring non digestible as well as non absorbable oligosaccharide generally produced by plants. It is very popular for its prebiotic and anti-carcinogenic activity. It has been traditionally used for improving gut health as well. Inulin is responsible for stimulating the growth of intestinal beneficial microbes like Lactobacilli, Bifidobacteria etc. As a result it helps in modulating the composition of microflora, which ultimately helps in promoting overall gastrointestinal health. It is also associated with exerting various nutraceutical activities and has been widely used for several medicinal purposes.

Some important information regarding inulin

• Basically inulin is a fructan. Chains of fructose molecules are generally known as fructans thus inulin is considered as heterogeneous collections of fructose polymer
• This chain is basically composed of glycosyl moiety (terminal) and repetitive fructosyl moiety, which are further linked by beta (2,1) bonds and these molecules are linked together in such a way that they are not easily broken down     by intestine
• As an alternative it travel towards lower gut where it helps in feeding intestinal beneficial microbes
• It has the molecular formula of C₂₂₈H₃₈₂O₁₉₁
• It has no characteristic odour and colour
• It provides mild impact on the sensory characteristics of food products

Sources

Natural sources

Below mentioned foods are considered as the natural sources of inulin –

• Chicory root
• Garlic
• Onion, especially raw onion pulp
• Jeruselam artichoke
• Raw asparagus
• Raw barley
• Wheat
• Leek
• Soybean
• Bananas
• Dandelion root
• Burdock
• Oat
• Wild yams

Supplements

• Inulin supplements are broadly available in the form of powder and capsules
• It is also available as an ingredient in various products, like –
  • Cereal bars
  • Protein bars
  • Baked goods
  • Drinks
  • Desserts
  • Dairy products especially yogurt

• Chicory inulin is considered as an important manufactured inulin generally prepared from the extract of chicory root
• High-performance (HP) inulin is another important form of inulin supplementation manufactured by various manufacturers by removing the shorter molecules from inulin

Health benefits

Role on digestive health

• It is widely used as an imperative remedial action for various gastrointestinal disorders
• It not only helps in digestion but also helps in the absorption of several nutrients

• It plays vital role in improving the symptoms of constipation by improving the consistency of stool. It has seen that it helps in increasing bowel movement that promotes regularity. On the other hand it is also related with increasing stool mass and softness, which is also accountable for making the defecation process easy
• It helps in enhancing peristalsis as well, which ultimately helps in promoting colonic health and also decreases the prevalence of diverticular diseases
• It acts as prebiotic too thus it helps to feed intestinal beneficial microbes and promotes their growth, which ultimately improves gut health, digestion and immunity
• We know that the microbes, which live in gut, are generally termed as gut microbiota. This microbial community is extremely complex and composed of both good as well as bad bacteria and making a healthy balance of bacteria is really very important for keeping the gut healthy and for protecting the body from diseases. It has seen that consumption of inulin plays significant role in promoting this balance
• It is also very effective for decreasing the prevalence of inflammatory bowel disease

Hypolipidemic activity

• Consumption of inulin rich food is very effective for reducing total body fat percentage because it exerts potent hypolipidemic activity
• It is very effective for decreasing the concentration of triglyceride in body
• It is also associated with reducing the level of LDL and VLDL in body, whereas it helps in increasing HDL concentration, which is responsible for providing a positive impact on overall health

• It also helps in maintaining a good ratio of LDL and HDL in body thus aids in maintaining a healthy lipid profile

Role on weight management

• Inulin is considered as an important therapeutic substance for weight reduction
• It helps an individual to maintain an ideal body weight too
• It has seen that consumption of inulin significantly lowers hunger because it is responsible for delaying stomach emptying, which ultimately helps to keep an individual full for a long period of time. As a result it helps in decreasing over consumption and makes the weight reduction process relatively easier
• As mentioned above it helps in decreasing total body fat percentages thus its consumption is thought to be very much useful for decreasing the prevalence of visceral obesity

Anti-carcinogenic activity

• It helps in decreasing the prevalence of carcinoma as it exhibits strong anti-carcinogenic activity
• It helps to protect the body from the harmful effects of carcinogens
• Its oxidative stress reducing capacity is also considered as an important factor responsible for lowering the susceptibility of cancers as we know that oxidative stress is one of the leading causes of cancer
• It helps in hindering the growth of malignant cells within body by inducing apoptosis

• It is also related with suppressing the growth of tumor cells by regulating cellular proliferation
• It is extremely effective for decreasing the prevalence of colon cancer

Role on preventing cellular damages

• Consumption of inulin containing food is extremely beneficial for health as it exerts potent antioxidant activity that helps in protecting the body from oxidative damages
• It helps in decreasing the concentration of free radicals within body, thus reduces oxidative stress, which ultimately lowers the risk of developing chronic diseases
• It is also associated with preventing cellular damages thus it aids in sustaining cellular functions, which ultimately promotes wellbeing
• It helps to protect every cells from the detrimental effects of reactive oxygen species as well

Role on skeletal health

• Inulin plays imperative role in supporting the growth and development of skeletal system as it contains two most important nutrients of skeletal health, which are calcium and magnesium
• Calcium helps in healthy bone formation whereas magnesium helps in increasing calcium uptake by body as a result it helps in enhancing bone mineralization that ultimately aids in improving bone mineral density
• It is also associated with increasing bone mass
• It helps to strengthen the bone by inhibiting bone thinning, which is directly linked with decreasing the prevalence of bone fractures

Therapeutic uses

It has been traditionally used for various therapeutic purposes, like –

• It is used for decreasing blood sugar concentration as we know that fibre helps in slowing down the absorption of glucose from intestinal epithelial cell thus helps in decreasing postprandial blood glucose load
• It also helps in improving the health and activity of cardiovascular system
• Its hypolipidemic activity is responsible for inhibiting fat deposition within blood vessels as a result decreases the prevalence of atherosclerosis and coronary artery disease
• It helps to reduce the risk of strokes and heart attacks
• It helps in promoting hepatic health as well
• It is also associated with improving renal health
• It helps in reducing the susceptibility of gall stones too

Risk factors

• Excessive consumption of inulin may increase the risk of bloating, flatulence, diarrhoea and abdominal discomfort thus it is better to consume it as per recommendation
• Individual who develop allergic reactions after consuming inulin rich foods or its supplements should avoid its consumption

Alexiou, H. and Franck, A., 2008. Prebiotic inulin‐type fructans: nutritional benefits beyond dietary fibre source. Nutrition Bulletin, 33(3), pp.227-233.

Boeckner, L.S., Schnepf, M.I. and Tungland, B.C., 2001. Inulin: a review of nutritional and health implications.

Hursh, H. and Martin, J., 2005. Low-carb and beyond: the health benefits of inulin. Cereal foods world, 50(2), p.57.

Ilievska, N., Pavlova, V., Kirovska, V., Ilievska, J. and Pavlovska, M., 2020. Nutritional and health benefits of inulin functional food and prebiotic. Journal of Hygienic Engineering and Design.

Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H.R., Shakeel, A., Ansari, A. and Niazi, S., 2016. Inulin: Properties, health benefits and food applications. Carbohydrate polymers, 147, pp.444-454.