Inulin
OTHER NAME(S): inulin
Overview
Inulin is a form of soluble fiber available as a dietary supplement. It is usually made from chicory root but may also come from other plants. Inulin is commonly used to improve digestive and metabolic health. Common side effects may include constipation, diarrhea, bloating, or gas. Before taking inulin, make sure to tell your health care provider about any health conditions you have or medicines you are taking.
Uses
What is inulin used for?
Inulin is commonly used to improve metabolic and digestive health. Its benefits for other uses are not well defined.
Note: The FDA has not reviewed inulin for safety and effectiveness. Learn more about dietary supplements here.
How does inulin work (mechanism of action)?
Inulin is a type of soluble fiber. It is naturally found in certain foods and is also added to some foods to improve their texture. Dietary supplements that contain inulin are usually made from the roots of the chicory plant (Chicorium intybus). But some inulin products may be made from other plants that naturally contain inulin, such as Jerusalem artichoke (Helianthus tuberosus) or blue agave (Agave tequilana). The inulin that comes from these other plants is not identical to chicory inulin and may have slightly different effects in the body.
Inulin contains fructooligosaccharides (FOS), which are a form of soluble fiber. FOS from foods and supplements can help keep bowel movements regular. FOS may also act like a prebiotic, which means that it can boost the growth of healthy bacteria in your gut while limiting bad bacteria. So, inulin is used to improve digestive health and may help manage constipation and diarrhea. Research shows that taking at least 12 grams of inulin each day may help make bowel movements more regular. But inulin is not expected to help with severe constipation or diarrhea.
Soluble fibers, such as inulin, can help reduce how much sugar and cholesterol you absorb from the foods you eat. They can also make you feel fuller after a meal, helping reduce how much you eat at each meal. These effects may help lower blood sugar and cholesterol levels after meals. Although any changes in metabolic health are likely to be small, soluble fiber is considered an important and healthy part of the diet. Learn more about dietary fibers here.
Inulin is a type of fiber known as “inulin-type fructans.” Some of the smaller fibers found in inulin, including FOS, are also inulin-type fructans. FOS are also naturally found in plants that do not contain inulin, such as leeks, onions, bananas, and garlic. All inulin-type fructans are soluble fibers and are thought to have similar effects in the body. But it is not clear if they work in the same way.
How should I store inulin?
You should store inulin according to the product label. Most dietary supplements should be kept in a cool, dry location that is out of the reach of children and pets and not in direct sunlight.
Side Effects
What are the most common side effects of inulin?
The most common side effects of inulin are listed below. These side effects may vary depending on the dose you are taking or the specific product you are using. Tell your health care provider if you have any of these side effects that bother you.
- Bloating or gas
- Constipation or diarrhea
There may be other side effects of inulin that are not listed here. Contact your health care provider if you think you are having a side effect of a supplement. In the U.S., you can report side effects to the FDA at www.safetyreporting.hhs.gov or by calling 888-SAFEFOOD (888-723-3366). In Canada, you can report side effects to Health Canada at www.health.gc.ca/medeffect or by calling 866-234-2345.
What are the serious side effects of inulin?
While less common, the most serious side effects of inulin are described below, along with what to do if they happen.
Severe Allergic Reactions. Inulin may cause allergic reactions, which can be serious. Stop taking inulin and get help right away if you have any of the following symptoms of a serious allergic reaction.
- Breathing problems or wheezing
- Racing heart
- Fever or general ill feeling
- Swollen lymph nodes
- Swelling of the face, lips, mouth, tongue, or throat
- Trouble swallowing or throat tightness
- Itching or skin rash
- Bumps on the skin called hives that can be red, pink, white, or brown depending on your skin tone
- Nausea or vomiting
- Dizziness, feeling lightheaded, or fainting
- Stomach cramps
- Joint pain
Precautions
Who should not use inulin?
Allergies to Ingredients. People who are allergic to any of the following should not take inulin.
- Fructooligosaccharides (FOS)
- Inulin
- Any of the ingredients in the specific product
Your pharmacist can tell you all of the ingredients in the specific inulin products they stock.
What should I know about inulin before using it?
Inulin is a dietary supplement. It cannot be marketed to treat or cure a disease.
Read and follow the directions on the specific product you are taking, or take it as recommended by your health care provider.
Keep inulin out of the reach of children.
If you are taking inulin powder, use an accurate measuring device to measure the powder, such as the device included with the product. Read the label carefully and mix the powder with the amount of fluid stated on the label. Taking inulin with food may help reduce the risk of side effects.
The FDA has not tested inulin products to confirm that they contain the ingredients stated on their labels. Some dietary supplements have been tested by third-party organizations to confirm that they contain the ingredients listed on their labels and do not contain any harmful chemicals. Learn more about how to choose a safe dietary supplement product here.
What should I tell my health care provider before using inulin?
Tell your health care provider about all of your health conditions and any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using. This will help them know if inulin is right for you.
In particular, make sure that you discuss any of the following.
Other Medicines and Supplements.Inulin may interact with other medicines and supplements. Before taking inulin, tell your health care provider about any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using. See the Interactions section for more details.
Pregnancy. It is not known if or how inulin could affect pregnancy or harm a fetus. Tell your health care provider if you are pregnant or plan to become pregnant.
Breastfeeding. It is not known if inulin passes into breast milk. Tell your health care provider if you are breastfeeding or plan to breastfeed.
Interactions
Does inulin interact with foods or drinks?
There are no known interactions between inulin and foods or drinks, but taking inulin with food may help reduce the risk of side effects.
It is unknown if drinking alcohol will affect inulin.
Does inulin interact with medicines (drug interactions)?
Always tell your health care provider about any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using.
Inulin may affect the absorption of some medicines. Tell your health care provider about all medicines that you take or have recently taken.
The interactions between inulin and medicines are not fully understood. As with most dietary supplements, the research on drug interactions with inulin is incomplete. Always check with your health care provider before taking inulin with any medicines.
Dosing
What should I do if I accidentally use too much inulin?
If you or someone else has used too much inulin, get medical help right away, call 911, or contact a Poison Control center at 800-222-1222.
Inulin is available as a powder or in capsules. Read the product label closely and speak to a health care provider about how to take inulin safely. Do not take double or extra doses, even if you miss a dose.
References
- American Diabetes Association: “Facts About Fiber You Should Know.”
- EFSA Journal: “Frutalose a mixture of fructans obtained from enzymatic hydrolysis of chicory inulin and normal defecation: Evaluation of a health claim,” “Scientific Opinion on the substantiation of a health claim related to non digestible oligo and polysaccharides including galacto-oligosaccharides, oligofructose, polyfructose and inulin and increase in calcium absorption.”
- Food Science and Nutrition: “Inulin‐type fructans and short‐chain fructooligosaccharides—their role within the food industry as fat and sugar replacers and texture modifiers—what needs to be considered!”