Inulin: benefits, dosage, contraindications
Family or group:
Fibers and prebiotics
Indications
Scoring methodology
EFSA approval.
Obesity ✪✪✪✪✪
Inulin may slightly promote short-term weight loss in overweight or obese individuals, but further research is needed to evaluate its long-term effects. Some clinical studies indicate that a daily intake of inulin at 10 g for 8 weeks results in significant weight loss compared with placebo. Other preliminary research shows that inulin, taken at 16 g per day for 3 months, moderately reduces weight and body mass index (BMI), especially when physical activity is increased. It should be noted that in the studies conducted, weight loss remained modest (0.4 to 2 kg over 6 weeks).
Posologie
Oral
10 - 30 g
6 - weeks
Women
Effects of Oligofructose-Enriched Inulin on Intestinal Absorption of Calcium and Magnesium and Bone Turnover Markers in Postmenopausal Women
Acute effects of a herb extract formulation and inulin fiber on appetite, energy intake and food choice
Effects of inulin-type fructans with different degrees of polymerization on inflammation, oxidative stress and endothelial dysfunction in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial
Physical activity enhances the improvement of body mass index and metabolism by inulin: a multicenter randomized placebo-controlled trial performed in obese individuals
Type 2 diabetes ✪✪✪✪✪
Inulin, used in weight management and glycemic control, has demonstrated beneficial effects on reducing glycated hemoglobin (HbA1c) and fasting blood glucose in various studies. Two meta-analyses of patients with type 2 diabetes show that daily consumption of inulin (0.8 to 10 g) over periods of 6 to 12 weeks reduced HbA1c by 0.65% and fasting blood glucose by 16 mg/dL. Furthermore, inulin may improve insulin resistance. Long-term studies associate high inulin intake with a 6% reduced risk of developing type 2 diabetes over eight years.
Posologie
Oral
0.8 - 10 g
6 - weeks
Effect of Inulin-Type Carbohydrates on Insulin Resistance in Patients with Type 2 Diabetes and Obesity: A Systematic Review and Meta-Analysis
Effect of chicory-derived inulin-type fructans on abundance of Bifidobacterium and on bowel function: a systematic review with meta-analyses
Constipation ✪✪✪✪✪
Inulin is recognized for improving stool frequency in the treatment of constipation, according to a meta-analysis in adults. In particular, a daily intake of 12 g of inulin divided into three doses over four weeks increases stool frequency and reduces hard, lumpy stools by 13%. rnrnIn children, inulin softens stools without affecting frequency. Results are, however, contradictory in older adults, with studies showing both a significant increase in the number of stools and no improvement in intestinal symptoms.rnrn
Posologie
Oral administration
2 - 12 g
4 - weeks
Effects of inulin and lactose on fecal microflora, microbial activity, and bowel habit in elderly constipated persons
Effects of chicory inulin in constipated elderly people: a double-blind controlled trial
Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials
The use of inulin-type fructans improves stool consistency in constipated children. A randomized clinical trial: pilot study
Properties
Digestive effect
Inulin, as a prebiotic, promotes the growth of beneficial bacteria in the large intestine, notably bifidobacteria and lactobacilli, without being digested or absorbed. Fermentation of inulin lowers fecal pH and increases stool bulk, producing short-chain fatty acids that are absorbed and metabolized.rnrnInulin may also improve the absorption of certain foods, such as soy isoflavones, suggesting a significant role in enhancing nutrient bioavailability.rnrn
Usages associés
Metabolic
Metabolic effects of inulin include regulation of body weight and blood glucose. Inulin increases the expression of glucagon-like peptide-1 (GLP-1), slowing gastric emptying and increasing satiety, and decreasing feelings of hunger.rnrnGhrelin, often nicknamed the 'hunger hormone,' is a peptide hormone primarily secreted by cells of the stomach. It plays a key role in appetite regulation by stimulating feelings of hunger in the brain. Likewise, somatostatin is another hormone that plays a key role in regulating glucose metabolism and can influence growth regulation and the body's overall metabolism.rnrnInulin improves glycemic control through enhanced regulation of ghrelin and somatostatin. In addition, it reduces serum triglycerides and promotes fat oxidation via fermentation into short-chain fatty acids.rnrn
Usages associés
Milk Powder Co-Supplemented with Inulin and Resistant Dextrin Improves Glycemic Control and Insulin Resistance in Elderly Type 2 Diabetes Mellitus: A 12-Week Randomized, Double-Blind, Placebo-Controlled Trial
Gastroprotective
Inulin promotes the growth of bifidobacteria, beneficial microbes in the gastrointestinal tract. These bacteria help maintain a strong intestinal barrier, which prevents pathogens from inducing inflammation.rnrnIn addition, inulin modulates the immune response by reducing circulating B and T cell levels (types of immune cells), which helps regulate inflammation.rnrn
Anti-inflammatory
Inulin may have anti-inflammatory effects related to its prebiotic action, by reducing certain inflammatory markers such as C-reactive protein (CRP), tumor necrosis factor-alpha and interleukin-6. A clinical study in overweight or obese women with polycystic ovary syndrome demonstrated that daily intake of 10 g of inulin for 12 weeks reduced serum CRP levels compared with placebo.
Safe dosage
Adults aged 15 years and older: 10 g - 40 g
Children aged 7 to 15 years: 3 g - 13 g
Clinical studies have used doses of 3 to 13 g per day, safely administered for up to 6 months.rnrn
Pregnant women :
Inulin can be consumed in the amounts found in a varied diet.rnrn
Breastfeeding women :
Inulin can be consumed in the amounts found in a varied diet.rnrn
Plantes ou autres actifs
Inulin: moderate interaction
Taking inulin with magnesium modestly increases magnesium absorption.
Inulin: moderate interaction
Taking inulin with calcium modestly increases calcium absorption.
