If you’ve ever thought about improving your gut health, it’s likely you've come across probiotics— beneficial microorganisms that can support a healthy gut microbiome.
Just as important though, is the fuel that can help support them— a type of carbohydrate called prebiotics. Like probiotics, prebiotics are linked with a variety of potential health benefits from improved digestion to their role in the gut-brain connection.
Here we’ll talk about a specific type of prebiotic called inulin. Learn what exactly inulin is, the health benefits behind it, and how to incorporate it into your wellness ritual.
Key Takeaways
- Inulin is a prebiotic fiber that feeds beneficial bacteria in the gut (probiotics) and supports an overall gut health as well as immune system health, digestion, blood sugar control, and a balanced inflammatory response.
- Inulin works by encouraging the growth of beneficial gut bacteria as well as the production of short-chain fatty acids (SCFAs), which play a role in digestive health, the gut-brain connection, and metabolic health.
- Rasāsvāda botanicals like chicory root and burdock root contain inulin, while reishi provides another type of prebiotic fiber in the form of beta-glucans.
What Is Inulin, Exactly?
Inulin is a type of soluble fiber found in a plant’s roots or tubers (underground nutrient storage parts of a plant). Inulin also contains fructooligosaccharides (FOS), a form of prebiotic soluble fiber.
Unlike starch, which is digested and absorbed in the small intestine, inulin reaches the large intestine mostly undigested. It’s here that inulin can be fermented by gut microorganisms.
If you’re looking to add inulin into your diet, consider top plant sources like:
- Chicory root
- Garlic
- Jerusalem artichoke
- Dandelion greens
- Burdock root
- Leeks
- Onions
Prebiotics vs. Probiotics: What's the Difference?
Prebiotics and probiotics often get confused with one another, and while they have a symbiotic relationship, their distinction is important.
Probiotics are live microorganisms that can provide health benefits when consumed in certain amounts. Certain probiotic microorganisms can also be naturally present within the gut microbiome. Probiotics in your gut help your body break down foods and can contribute to nutrient absorption. They also send signals to your brain and play a role in mood regulation and immune health.
Prebiotics are substances (often but not always a type of fiber) that are used by host microorganisms and provide a health benefit. This includes inulin, a specific type of fiber that can help support the growth of certain beneficial microorganisms in the gut.
How Does Inulin Work in the Body?
Inulin acts as a food source for certain gut microorganisms, fueling the growth of various species of beneficial gut bacteria. Supporting the growth of helpful bacteria is the basis for many of inulin’s health benefits like improved digestion and immune system support.
At the same time, when probiotics feed on inulin, they generate various byproducts (one of which is gas and is the reason why fiber can sometimes cause bloating). A lot of these byproducts though, like acetate, butyrate, or propionate have health benefits of their own.
Some of the potential health benefits of inulin include:
- Digestive health support
- Healthy blood sugar regulation
- Metabolic health support
- Balanced inflammatory response
Health Benefits of Inulin
Because gut health is linked to so many other facets of the body, prebiotics like inulin offer what scientists refer to as systemic health benefits or health benefits that affect multiple systems in the body.
Here we’ll discuss the science behind inulin's top health benefits, keeping in mind that several of these benefits have cascading effects on the body.
Supports Overall Gut Health
Inulin supports gut health in a few different ways. Mainly, it encourages the growth of bacteria that contribute to a healthy microbiome. Researchers have found a link between inulin intake and the growth of beneficial bacteria like Lactobacillus, Bifidobacterium, and Anaerostipes, along with a decrease in potentially harmful bacteria like Ruminococcus.
These particular species of gut bacteria create an important substance called short-chain fatty acids (SCFAs)– a byproduct of fiber fermentation from gut bacteria. SCFAs have a variety of health benefits, but specific to gut health, SCFAs help maintain a healthy inflammatory response and a healthy intestinal lining. This is key for nutrient absorption and for maintaining digestive health.
The Gut-Brain Axis
Researchers agree that gut health and brain health are interconnected so it stands to reason that inulin, which supports gut health, may support mental health too.
Scientists speculate that the production of SCFAs may be one reason why inulin is linked with better mental health.
Other mechanisms have been speculated too. One study found that people who took an inulin supplement saw an increase in certain compounds that influence the communication between the gut and brain like neurotransmitters and other proteins.
Blood Sugar Regulation and Weight Management
Inulin, like many types of fiber, slows down digestion and decreases how quickly sugars are absorbed in the intestine. This can potentially support more balanced blood sugar levels after meals, an important factor for satiety, steady energy, and lower risk of certain health conditions.
What’s more is that the fermentation of inulin leads to the production of SCFAs, compounds that may influence hormones involved in appetite and blood sugar regulation. This includes hormones like GLP-1.
Inulin in Rasāsvāda Ingredients
Chicory root
Chicory was first cultivated in Egypt but eventually spread across North America. Today chicory is a common ingredient in fiber rich supplements or as a fiber additive in processed foods but its medicinal properties were first recognized thousands of years ago. In ancient Europe chicory was used to ease gas, bloating, and sluggish digestion. In Egypt, chicory was used to support liver health. Some of chicory root’s potential digestive and metabolic benefits may be related to its inulin content which is linked to lower cholesterol and triglyceride levels and digestive health.
Burdock root
While not as well known as its chicory root cousin, burdock root is also high in inulin. Traditionally in cultures where the burdock originated across Northern Asia and Europe, the whole plant is used either in cooking or steeped as tea, but today researchers are particularly interested in the plant's inulin-rich root. Some animal studies suggest that burdock may help support healthy blood sugar, though human studies are needed to confirm.
Reishi
Inulin isn’t the only prebiotic fiber found in Rasāsvāda’s functional beverages. Beta-glucans found in mushrooms like reishi, as well as oats are also linked with health benefits-- specifically their impact on cholesterol. Like inulin, some of the benefits of beta-glucans likely have to do with the production of SCFAs.
Support Your Gut with Inulin-Rich Botanicals
Black Ginger is a restorative botanical beverage crafted with 18 time-honored botanicals, including naturally inulin-rich burdock root, chicory root, and dandelion root. Together, these botanicals help support gut health and whole-body wellness.
- Inulin-rich burdock root, chicory root, and dandelion
- Beta-glucans rich resihi mushroom
FAQs
Disclaimer
This content is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare professional before starting any new herbal regimen, especially if you are pregnant, nursing, having existing medical conditions, or taking medication.
100% plants. 0% preservatives.
Sources
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Post-Stroke Depressive-Like Behavior Associated With the
IGF-1-Mediated MAPK Signaling Pathway
Foods | Health Benefits and Side Effects of Short-Chain Fatty Acids
Scientific Reports | Inulin Supplementation Modulates Gut Microbiota
Derived Metabolites Related to Brain Function in Children With Obesity