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Fiber

Inulin

Inulin is a soluble dietary fiber made of chains of fructose, found in chicory root, onions and garlic. Commercial inulin mostly comes from chicory.

Gut HealthWeight Management

Does it improve regularity?

EFSA reviewed six studies involving 86 people and concluded that at least 12 g daily of native chicory inulin increases stool frequency. The intended benefit is normal defecation without diarrhea; this is a specific finding for the characterized chicory ingredient. 1

What do changes in gut bacteria tell us?

A systematic review of human trials found increases in bacteria including Bifidobacterium. It also described potential benefits for laxation, insulin sensitivity and mineral absorption, but differences in products and participants limit generalization. Microbial changes are evidence of biological activity, not a promise that every user feels better. 2

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

Weight Management1 effect

Blood sugarWeight ManagementSmallBNo linked study

No study is linked to this rating.

Rated by SuppCo · high confidenceEvidence record

Other effects1 effect

ConstipationStrongA3 studies
Inulin, Choline and Silymarin in the Treatment of Irritable Bowel Syndrome with Constipation—Randomized Case-Control Study2022The use of inulin-type fructans improves stool consistency in constipated children. A randomised clinical trial: pilot study2017Effects of chicory inulin in constipated elderly people: a double-blind controlled trial2011

Rated by SuppCo · high confidenceEvidence record

Adverse findings

Ratings where the reported effect was unfavourable.

Bloating & gas reliefGut HealthModerateFNo linked study

No study is linked to this rating.

Rated by SuppCo · high confidenceEvidence record

All studies

9 publications are linked to Inulin, newest first.

Enhancing gut microbiota and microbial function with inulin supplementation in children with obesity2024Inulin, Choline and Silymarin in the Treatment of Irritable Bowel Syndrome with Constipation—Randomized Case-Control Study2022The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review2021Flexibility of Gut Microbiota in Ageing Individuals during Dietary Fiber Long‐Chain Inulin Intake2020Link between gut microbiota and health outcomes in inulin -treated obese patients: Lessons from the Food4Gut multicenter randomized placebo-controlled trial.2020Habitual dietary fibre intake influences gut microbiota response to an inulin-type fructan prebiotic: a randomised, double-blind, placebo-controlled, cross-over, human intervention study2018Prebiotic inulin-type fructans induce specific changes in the human gut microbiota2017The use of inulin-type fructans improves stool consistency in constipated children. A randomised clinical trial: pilot study2017Effects of chicory inulin in constipated elderly people: a double-blind controlled trial2011

Sources