Inulin is one of the food supplements whose existence was not known, but which has gained a lot of popularity in recent times, thanks also to the fact that it has often been mentioned in various documentaries broadcast by the BBC, that have sparked new research on the effectiveness of this natural ingredient, enriching the scientific literature that addresses blood sugar control, weight and digestive health.
But let's see in more detail what inulin is, examining its properties for the intestine for constipation problems, its composition, its uses, its benefits and above all the ways in which it can be included in our regular diet.
What is prebiotic inulin?
Inulin is a dietary fiber , that is, a compound that is not digestible by our intestines, which has the characteristic of solubility , since it is able to absorb water, and which is present in various foods, including plants, which we usually eat.
Inulin can also be defined as a non-available carbohydrate , falling under the category of fruit carbohydrates . Not available because it cannot be digested by enzymes naturally produced by the human body, non-fructarian because it consists of fructose molecules specifically bound together to prevent digestion in the small intestine.
Inulin, as mentioned earlier, is obtained from green leafy vegetables such as chicory and herbaceous plants, including artichoke, but also from various plants belonging to the Asteraceae family.
It is often used as a food additive; it is in fact mixed with food to refine and enrich its flavor, give it body, consistency, viscosity and moisture. It gives the palate a sensation similar to that given by high-fat foods and in fact, experts recommend its use in place of foods such as ice cream and fatty meats.
Compositionally, inulin is composed of distinct fructose units associated with a single terminal glucose unit.
However, unlike "ordinary fructose" which is absorbed in the small intestine to be used for energy or simply stored in the body, inulin survives digestion, enters the colon and becomes the fuel for our intestinal bacteria. .
Indeed, the main characteristic of inulin is that instead of being digested, it travels to the intestine, where it acts as a prebiotic.
Inulin and its prebiotic function
Inulin's main function is that of a prebiotic , a property that derives from one of its main components, fructose. Prebiotics are essential substances for our body, as they help nourish and increase the number of good bacteria in our digestive system, with enormous benefits for our health.
Inulin is able to promote the growth and action of specific bacteria present in the colon, providing them with soluble fiber that promotes their general development. And because gut bacteria are important for the production of certain vitamins, the presence of these good bacteria provides fuel for the digestive system and supports a strong "gut barrier" to protect the entire body from harmful pathogens.
Indeed, by promoting the growth of "good" gut bacteria, inulin also supports overall health.
How many types of inulin are there?
Inulin can be found on the market in different types, which differ from each other in the amount of fructose molecules they contain.
In particular, it is possible to distinguish conventional inulin from long-chain inulin. While the former is used, thanks to its versatility, to replace sugars in various foods such as cookies and ice cream, the long-chain inulin is favored because it is a powerful prebiotic that improves the intestinal flora and promotes the development bifidobacteria. And thanks to its "binding" property, solubility and ability to absorb a lot of water, it can create gelatinous substances.
What is inulin used for?
Inulin has several functions: in addition to food, it serves to:
• replace sugars and fats,
• increase the prebiotic content, by introducing soluble fibre;
• modify the texture of food: acts as a binder, giving food a soft texture.
It should also be remembered that the so-called FOS derive from inulin. It is a type of fiber composed of chains of fructose molecules, considered an important prebiotic substance with all the benefits it brings for the body and health. For this reason, in recent years they have become an ingredient in many functional foods and dietary supplements.
What are the benefits of inulin?
In addition to being a source of fiber, inulin supports overall health in several ways.
First , it helps to control weight, increasing the feeling of satiety and slowing down digestion. Several studies have shown that inulin promotes weight loss by helping to regulate appetite and reduce feelings of hunger.
This is because inulin works by altering specific hormones that control hunger levels. Other research has indicated that by including inulin powder in their diet, many people have not only reduced their body weight but also reduced ectopic fat accumulation.
Inulin helps control blood sugar . Several studies have shown that, in some cases, inulin can help improve blood sugar by reducing the amount of fat stored in the liver.
Insulin, by helping to send glucose from the blood to the liver or muscles, is a key hormone in controlling blood sugar. And since
inulin can improve insulin sensitivity, it can help remove glucose from the blood, providing better long-term blood sugar control.
As mentioned earlier, inulin improves digestive health . The large intestine is home to over 400 types of bacteria, with inulin acting as a prebiotic, monitoring the health of these bacteria and maintaining the balance between good and bad.
This allows a better functionality of the intestine, reduces constipation , increases the volume of feces and facilitates intestinal transit and has an anti-inflammatory action on the intestine and the colon .
