Are There Any Side Effects If You Take Too Much Inulin?

In the dietary fiber family, inulin plays an important role. It has the aura of "star dietary fiber", "prebiotic", "sugar substitute" and so on, and is widely used in dietary supplements, infant milk powder, beverages and various pastries.

Inulin is a polysaccharide that naturally exists in plants. It is a high-quality, purely natural, soluble dietary fiber discovered by humans so far. The U.S. Food and Drug Administration (FDA) classifies it as a generally safe food ingredient. Inulin has the dual effects of dietary fiber and prebiotics. Since it is not digested by the body itself, when it enters the large intestine, it is used by intestinal bacteria. And it is basically only used by "good bacteria", so inulin is one of the recognized prebiotics and can promote the growth of beneficial bacteria in the intestines. Inulin can produce viscous properties when dissolved in water, so it is often added to yogurt to adjust the consistency. Inulin is slightly sweet, one-tenth as sweet as sucrose, but contains no calories.

The benefits and effects of inulin

Globally, there are many studies on the effects of inulin, among which the recommended empirical effects (supported by human randomized controlled trials) include: improving constipation, controlling blood lipids and blood sugar, promoting the absorption of trace elements, and controlling weight.

1. Relieve constipation and improve intestinal health.

First of all, inulin can help the growth of beneficial bacteria such as bifidobacteria, increase their number, reduce the level of bile-loving bacteria, reduce the production of toxic substances, improve the intestinal environment, thereby speeding up defecation and producing a natural laxative effect. Secondly, after the polyfructose in inulin enters the intestinal tract, it will form a colloid that can promote intestinal peristalsis. In addition, inulin has good water storage properties, which can increase the amount of stool, make the stool fluffy, increase the frequency of defecation, and reduce difficulty in defecation. In addition, studies have found that inulin can inhibit certain opportunistic pathogens and reduce intestinal inflammation.

2. Lower blood sugar and stabilize blood lipids.

Inulin can prevent the sharp rise in blood sugar after meals and improve the regulation of insulin in the blood. Inulin water-soluble fiber forms a viscous matrix in the small intestine, hindering cholesterol absorption. During the fermentation of inulin by intestinal bacteria, large amounts of short-chain fatty acids are produced. These short-chain fatty acids can improve metabolic conditions.

3. Promote the absorption of trace elements.

Inulin can promote the body's absorption of calcium, magnesium, zinc, iron and other minerals and the synthesis of B vitamins and folic acid, improve the body's metabolism, improve immunity and disease resistance. For example, people who take anti-gastric drugs for a long time often suffer from magnesium deficiency in their bodies. Taking inulin can effectively promote the body's absorption of calcium and magnesium.

4. Control weight.

Inulin contains no calories. It is absorbed and expanded in the stomach to form a high-viscosity colloid, which makes people less likely to feel hungry and can prolong the emptying time of the stomach, thereby reducing food intake. In addition, inulin can also help with weight loss by controlling blood sugar and promoting the absorption of vitamins and trace elements.

Side effects of inulin

Inulin has many health benefits, but people should not eat too much. The side effects and harmfulness of inulin are mainly reflected in the dosage and some special groups. Inulin is generally safe for adults and children when taken orally appropriately. Eating too much inulin can cause gastrointestinal cramps, gas, bloating, diarrhea and other discomforts. People who are allergic to inulin should also avoid using it, otherwise they may experience symptoms of acute skin itching, red and swollen lips, vomiting or diarrhea. Because inulin ferments in the intestines and produces gas, patients with irritable bowel syndrome (IBS) have sensitive intestines and may develop inulin intolerance. It is recommended to avoid inulin intake during severe attacks. After symptoms stabilize, supplementation can be started with a small amount (0.5g).

The recommended dosage of inulin is 15-20g per day for adults. Inulin is a water-soluble dietary fiber that absorbs a large amount of water. Therefore, when supplementing with inulin, pay attention to hydration.