WHAT IS INULIN AND WHY IS IT IN SO MANY PRODUCTS?

What is inulin, and why is it suddenly in so many food products?

FIBRE is “the new protein”, according to market research firms. But it could also be the new pain in your stomach.

If you’re like most people, you’re trying to add more fibre to your diet. That’s a good thing, because the average person gets only half the recommended amount each day. Manufacturers are responding to consumers’ wishes by adding fibre to a plethora of foods and beverages, including cereals, energy bars, protein supplements, “healthier” cookies, diet ice cream and even bottled water.

One of the most prevalent fibreboosting ingredients is inulin.

Like any fibre, it can cause gas, bloating and abdominal pain – if consumed too quickly or in large quantities.

Many of my clients, who have complained about digestive discomfort, don’t realise how much inulin they’re consuming each day. Most of them have never even heard of it.

Here’s what you should know about inulin, including how much you need and how to determine how much you are getting.

Inulin is a type of prebiotic, a substance that’s used by the microorganisms in your digestive tract and positively influences health. At this point, there is evidence that three prebiotics can provide health benefits: inulin, also referred to as longchain inulin; fructooligosaccharide (FOS), a short-chain inulin that’s also called oligofructose, and galactooligosaccharide (GOS).

Both inulin and FOS are extracted from chicory root fibre, a natural dietary fibre that is extracted using hot water, from a plant that’s part of the dandelion family. GOS is produced from lactose, which is sourced from animals. It also isn’t as well studied as the other two.

Inulin is also found in smaller amounts in whole wheat and some vegetables and fruits, such as asparagus, garlic and bananas. Longer-chain inulin has a creamy mouthfeel, so it’s often used to help reduce the fat content in products. Short-chain inulin (FOS) tastes slightly sweet, so it’s used to help reduce some of the sugar and sugar substitutes, in foods and beverages.

The fibre increases the amounts of beneficial Bifidobacteria and Lactobacilli bacteria in the gut. The European Food Safety Association has approved the claim that consuming at least 12g of chicory inulin or FOS a day eases constipation (there isn’t enough research to state this about GOS).

Any time you increase your fibre intake, do so gradually to give your body a chance to adjust. Be sure to drink plenty of water to help prevent constipation.

Randal Buddington, Professor at the University of Tennessee Health Sciences Centre, likens increasing your inulin intake to exercising more. “If a couch potato starts exercising with a very intense workout, the pain and agony may very well keep them from continuing. If they start slow, and gradually build up, the benefits will increase and the person will continue.”

The amount of inulin that’s tolerated seems to vary from person to person.

Companies aren’t required to specify the amount of inulin in their products on the label; it will be included in the total amount of dietary fibre in the Nutrition Facts table.

If a food or beverage that doesn’t usually contain fibre, such as yoghurt or flavoured water, lists inulin as the only fibre ingredient, then the amount of dietary fibre tells you how many grams of inulin have been added.

If a food is made with whole grains or other fibre-rich ingredients, such as a cereal or granola bar, it can be tough to tell how much of the fibre is coming from inulin.

Because ingredients are listed by weight, if inulin shows up early, that means higher amounts of it have been added.

Though inulin offers benefits as a fibre source and as a prebiotic, keep in mind that the majority of your fibre should be coming from whole foods that provide other nutrients.

Focus on getting enough fibre overall rather than worrying about getting enough inulin.

Including plant-based foods in your diet will help you get inulin along with other fibre types. | The Washington Post

INULIN is found in smaller amounts in whole wheat and some vegetables and fruits, such as asparagus, garlic and bananas.