What is inulin? Explain the effects and the foods that are included a lot!

"I often hear about inulin these days, but what is it?"
"What kind of health benefits does inulin have?"
" How should I take it? "

Inulin, which is often seen on TV and online articles, may not be understood by many people because it seems to be good for the body.

Focusing on such inulin, we will tell you about the effects, foods that contain a lot, and recommended intake methods.

If you read it to the end, you will be able to explain about inulin to others, so please read it!

What is inulin?

Inulin is one of the most ingested water-soluble dietary fibers in the world , and is abundant in Jerusalem artichokes, burdock roots, onions, and garlic .

Inulin is a member of sugars such as sugar and starch, but it is classified as a water-soluble dietary fiber because it is hardly absorbed by humans and excreted from the body.

What is water-soluble dietary fiber in the first place?


What is water-soluble dietary fiber?

Dietary fiber is a component contained in food and cannot be decomposed by human digestive enzymes (indigestible). Water-soluble dietary fiber is Dietary fiber that dissolves in water.

It has the effects of improving the intestinal environment, softening poop, and improving defecation .

If you want to know more about water-soluble dietary fiber, please see the following article.

What is water-soluble dietary fiber? Explain the function and type, the foods that are abundant and how to take it correctly!

Vegetable / Fruit Ranking with High Water-Soluble Dietary Fiber



Three health benefits of inulin

Next, I would like to tell you about the three health benefits of inulin.

  1. Prepare the intestinal environment
  2. Suppress the rise in blood glucose level after meals
  3. Reduces triglyceride in blood


In a nutshell, the mechanism of the health effects of inulin is Inulin ingestion causes intestinal bacteria to produce a good component called short-chain fatty acids Is located.


① Improve the intestinal environment, improve constipation and slightly improve immunity

Inulin has been reported to have effects such as improving bowel movements and boosting immunity by energizing the good bacteria in the intestines.

When the intestinal environment is adjusted by inulin, intestinal bacteria produce short-chain fatty acids, substances that activate intestinal activity.

Comparing the three types of dietary fiber, inulin, cellulose, and indigestible dextrin, it is clear that inulin is 177 times that of cellulose and 55.3 times that of indigestible dextrin also significantly increases bifidobacteria. It has become.

If you would like to know more about adjusting the intestinal environment (also known as intestinal activity), please click here.

What is the effect on intestinal activity? [Permanent preservation version]

What are the two important things to be aware of when preparing the intestinal environment? Reference Inulin | Dietary fiber material to be studied | Study group to think about health from the back of the intestine Study to think about health from the back of the intestine Meeting


② Suppress the rise in blood glucose level after meals

Inulin, a water-soluble dietary fiber, slows the rate of digestion and absorption of sugar and other nutrients in the small intestine, thereby suppressing the rapid rise in blood glucose level after meals

In addition, short-chain fatty acids produce insulin to suppress the rise in blood sugar level.

It is already known in Europe and the United States in the 19th century that inulin suppresses the rise in blood sugar level, and it is said that it was used in the diet for diabetics. Reference Verification of the preventive effect of short-chain fatty acids on the onset of insulin resistance

③ Diet effect by lowering triglyceride in blood

Inulin is thought to reduce triglyceride in the blood by intestinal bacteria and short-chain fatty acids suppressing appetite .

If the amount of triglyceride increases too much, it becomes visceral fat and subcutaneous fat, which causes obesity and fatness.

Inulin reduces such triglycerides, so it is also effective for diets .

Inulin-rich foods

Next, I would like to tell you about foods that are high in inulin (inulin content per 100g).

Jerusalem artichoke (8 ~ 17g)

The appearance is ginger, the taste is lotus root, the aroma is similar to burdock, and the texture is crispy.

Chicory (15 ~ 20g)

Vegetables that are not so major in Japan, but are very common on the table in Europe

Garlic (9 ~ 16g)

Burdock (3.5 ~ 4.0g)

Onions (2 ~ 6g)

Barley (0.5 ~ 1.5g)

Banana (0.3 ~ 0.7g)

Recommended intake of inulin

Next, I would like to tell you two recommended ways to take inulin.

I think I've fully told you that inulin is good for our bodies.

But Inulin alone does not mean that you will be healthy .

It is also known that taking too much inulin can hurt the gastrointestinal tract, and it is said that about 10g per day is the allowable amount .

It is good for the body to improve the intestinal environment by ingesting dietary fiber such as inulin, but if it is ingested too much, it may cause diarrhea, so first 2 days a day. Please to take ~ 3g according to your body.


① Ingest as ingredients such as salads and stir-fried foods

Jerusalem artichokes and chicory, which are rich in inulin, can be eaten raw as a salad.

Also, onions, burdock, garlic, etc. are used in the dishes you usually eat, so if you have constipation or if you continue to have problems, be sure to select them. Reference Gastrointestinal Tolerance of Chicory Inulin Products --ScienceDirect



② 1 spoon daily with supplements and powder

Inulin is also available on the market as a supplement

Inulin powder can be easily taken by adding a spoonful to coffee, yogurt, or daily meals, so please take a look.

There are various types even if you search on Amazon, and some are less than 1000 yen, so please take a look. Reference Inulin product list | Amazon


Conclusion

Did you understand about inulin?

Inulin is one of the most ingested water-soluble dietary fibers in the world. It has the effect of adjusting the intestinal environment and suppressing the rise in blood glucose level after eating .

Inulin, chicory, burdock, onions, etc. can be taken from your daily diet, or you can take them with supplements such as powder, so please use them according to your body.

Let's aim for a healthy daily life with inulin to rejuvenate the intestines! .