What Exactly Is Inulin? + Why It Could Help Your Digestion

You may be familiar with fiber and prebiotics and the fact that they're associated with gut health. But what about inulin? The powder-like starchy substance seems obscure, but it's actually present in a lot of common food items—it just may not be labeled that way.

Inulin is a dietary fiber that's naturally found in plants, registered dietitian and certified diabetes educator Shahzadi Devje, R.D., CDE, MSc, says. 

A few common sources of inulin include chicory root, Jerusalem artichokes, onions, garlic, certain whole grains (whole wheat flour, barley, etc.), raw asparagus, leeks, and yams. 

"Inulin is also added into some prepackaged foods," registered dietitian Aja Gyimah, MHSc, R.D., tells us, "like bread, snack bars, and cereal, to add more fiber." Along with adding fiber, Devje says it can be used to replace unhealthy fats and sugar in food products and can help enhance the food's texture. 

As a prebiotic fiber, inulin helps feed the bacteria in the gut, which works to even out the good bacteria (aka probiotics) and the bad bacteria, Gyimah explains. Overall, inulin and other prebiotic fibers support gut health. 

"In the U.S., the recommendation is to aim for 20 to 35 grams of fiber per day, primarily from whole foods," Devje says. Unfortunately, most Americans are not meeting those daily requirements. She recommends consuming the inulin-rich vegetables and grains listed above and supplementing when necessary.

One simple way to add more inulin to a daily diet is through mbg's organic veggies+ greens powder. The powder contains an organic fiber blend of flaxseeds and inulin, along with a digestive blend of organic ginger, turmeric, cinnamon, and more, to further support gut health.*

Inulin is naturally present in many plant-based foods, which means it's generally safe to consume, Devje says. 

However, inulin and other soluble fibers are difficult to digest, which may lead to bloating, gas, or cramping, Gyimah says, particularly in people with irritable bowel syndrome (IBS) or SIBO (small intestinal bacterial overgrowth). 

Inulin is a Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, or FODMAP, food. FODMAPs are a group of carbohydrates that some people poorly absorb, Devje explains, and may trigger symptoms of inflammation and stomach discomfort (gas, bloating, diarrhea, constipation, and cramping). 

"It's a good idea to drink plenty of water to help manage unpleasant symptoms," Devje adds.