How much inulin should I eat per day?

We’ve all heard about the importance of fibre, but did you know that some types are particularly great for your gut?

Soluble fibre, like inulin, is one of those unsung heroes that deserves a bit more attention. Found in foods like chicory root, garlic, onions, and bananas, inulin does more than just keep things moving in your digestive system. It plays a key role in supporting gut health, balancing blood sugar, and even boosting heart health.

In this post, we’re going to dive into how inulin works, its benefits, and how you can easily incorporate it into your diet for a healthier gut and body.

What is soluble fibre?

Soluble fibre is different from the regular carbohydrates you might be familiar with. Unlike carbohydrates, which are digested and absorbed into our bloodstream, soluble fibre passes through the stomach and small intestine mostly intact. It then meets your gut bacteria, where it gets broken down into a gel-like substance. Think of it like thickening up a soup: it slows down digestion and moves things along more slowly than the usual watery broth.

This process has some pretty amazing benefits:

• It slows the movement of food through your stomach and intestines.
• It helps you feel fuller for longer, which can be a game-changer for appetite control.
• It delays stomach emptying, allowing your body more time to absorb vital nutrients.

But that's not all—when inulin gets broken down by your gut microbes, it produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate.

These SCFAs are amazing for your overall health, supporting gut health, reducing inflammation, and boosting your immune system. So, while we don’t directly digest soluble fibre, our gut microbes certainly do, and in return, we get some pretty awesome benefits.

Prebiotics and soluble fibre: The guts dream team

Inulin isn’t just any soluble fibre—it’s also a prebiotic. Prebiotics are non-digestible food components that nourish and fuel the growth of beneficial gut bacteria. While prebiotics and soluble fibre are closely related, they aren’t exactly the same thing. Soluble fibre slows digestion and helps with absorption, while prebiotics mainly work by promoting the growth of healthy bacteria in your gut.

Here’s how prebiotics (and inulin) support your gut health:

• They grow your gut microbiome, helping to balance and diversify your gut bacteria.
• They boost your immune system, making it stronger and more resilient.
• They help reduce inflammation in the body.
• They support better digestion and bowel movements.
• They can even influence the gut-brain axis, supporting brain health!

The specific benefits of inulin

Not only is inulin both a soluble fibre and a prebiotic, but it also has some specific benefits that make it stand out. Let’s take a look:

• Lowering Blood Sugar: Some studies suggest that Inulin can help slow down carbohydrate digestion, leading to a more gradual release of glucose into the bloodstream. This can be especially helpful for managing blood sugar levels, particularly for people with type 2 diabetes or pre-diabetes.
• Improving Insulin Sensitivity: By enhancing gut health and slowing digestion, inulin supports the body’s ability to use insulin effectively, helping to maintain stable blood sugar levels.
• Lowering Cholesterol: Inulin has the unique ability to bind to bile acids (which are made from cholesterol) in the digestive tract, helping your body excrete cholesterol instead of reabsorbing it. This process can contribute to lower LDL cholesterol levels and support heart health.

So how much inulin should you be eating?

When it comes to inulin, one size doesn’t fit all. The amount you should consume really depends on your personal health goals and your body’s needs. Here are some general guidelines:

• For general gut health and microbiome support: Aim for 3-5 grams per day.
• For controlling blood sugar, lowering cholesterol, or feeling fuller for longer: You may want to increase your intake to 5-10 grams per day.
• For those with sensitive guts or high-fibre diets: Start slow with just 1-2 grams per day to avoid any digestive discomfort.

It's important to note that too much inulin can lead to some side effects like bloating, gas, and abdominal discomfort, especially if you aren’t used to consuming it. If you're just starting out, begin with a small amount and gradually increase it to give your gut time to adjust.

How to implement inulin into your diet

Inulin Powder: A Versatile Addition to Your Meals

Inulin powder is a convenient and easy way to boost your fibre intake. It has a mildly sweet taste and dissolves easily, making it perfect for adding to foods you already enjoy. You can mix it into smoothies, hot drinks, porridge, or yogurt to give them a nutritional boost without changing the flavour.

Whole Foods Rich in Inulin

Inulin is naturally found in a variety of whole foods, so consider adding some of these to your meals:

• Chicory root: 30–40g per 100g
• Leeks, asparagus, and unripe bananas: 1–3g per serving
• Raw garlic: 1g per clove
• Raw onion: 2g per half-cup

Dung Bars: A Tasty, Convenient Option

For a quick and delicious way to get your daily inulin boost, try our Dung Bars. Each bar contains an impressive 8g of chicory inulin, making it an easy snack to support your gut health on the go.

Variety is key: Don't rely on inulin alone

While inulin is a great tool for supporting gut health, it’s not the only fibre your body needs.

A healthy, balanced microbiome thrives on variety. Just like a garden needs a range of nutrients, your gut needs a mix of fibres to stay healthy and functional.

To support your gut diversity, make sure to include a variety of plant-based foods rich in different types of fibres, along with prebiotics and fermented foods.

Here are some important fibre groups to include in your diet:

• Soluble fibre: Found in oats, apples, beans, lentils, citrus fruits, and flaxseeds.
• Insoluble fibre: Found in whole grains, vegetables, nuts, and the skins of fruits and vegetables.
• Fermentable fibres (prebiotics): Found in inulin, green bananas, cooked and cooled potatoes, legumes, and oats.

Having a variety of fibres ensures a diverse microbiome, which is essential for good digestion, a healthy immune system, and overall well-being. It can also help prevent issues like inflammation, poor digestion, and even chronic conditions such as obesity, diabetes, and even depression.

Final thoughts

Inulin is a powerful prebiotic and soluble fibre that offers a range of benefits, from supporting gut health to improving blood sugar levels and lowering cholesterol.

However, like any nutrient, balance is key. If you're new to inulin or prebiotics, start slow and gradually increase your intake to avoid digestive discomfort. And remember, inulin is just one piece of the puzzle. To keep your gut—and the rest of your body—healthy, make sure to eat a variety of fibres from different sources.

Adding inulin to your diet is simple and can be done through whole foods or inulin powder. Whether you're blending it into smoothies or adding it to your porridge, it’s a small change that can make a big difference to your gut health.

So go ahead, give your gut a little extra love with inulin—it’ll thank you for it!