Consuming sufficient fiber is an essential part of eating healthy, but getting enough and the right type can sometimes be challenging.
This is why inulin fiber has grown in reputation and has got into the food industry by storm. Research has found fiber to be effective in promoting weight loss and also an excellent sugar substitute.
Even more, inulin also comes with other health benefits that you should know about. Here is an exclusive look at everything you need to understand about inulin, is inulin keto, and why you should add it to your daily nutrition.
What Is Inulin?
Inulin is a dietary supplement derived from chicory root. It features natural sweetness, but it is card and calorie neutral, making it an excellent non-calorie sweetener.
It is also a good way of getting more fiber into your diet. However, it is important to eat whole foods regularly to obtain your daily fiber intake.
Inulin is a type of prebiotic fiber, meaning that although it is a carb, it is tough for the body to digest. This means that the energy stored within it does not count for your daily calorie counts as it takes approximately the same amount of energy to digest as it offers.
‘Prebiotic’ means that the fiber helps feed and introduce the good bacteria strains in our guts. Prebiotic foods feed the gut bacteria, ensuring they thrive.
Benefits of Inulin
Continuing studies and research have shown that there are many health benefits of inulin. However, you should keep in mind that you might not get results instantly after taking inulin supplements. You will see steady improvements over time.
- Enhances weight loss. This is excellent news for dieters and people who want to lose weight. In general, fiber bulks up food and takes more time to digest, making you feel less hungry. Inulin helps to reduce your appetite, makes you get full much longer, and feel less hungry. For most people, the use of inulin before taking a meal slows them down, makes them consume little food, and get fuller quicker. Because regulating the appetite through less calorie intake, it helps in losing weight.
- Promotes stool consistency. Consuming inulin can help individuals suffering from irritable bowel syndrome and even constipation. Inulin serves as a natural supplement that improves stool regularity, particularly for older people who struggle to go consistently. More so, inulin helps in blunting fat found in the digestive tract, which causes discomfort in the intestinal walls. This is an excellent way of helping your body adapt to the fat amount you are eating without lots of nasty side effects in your tummy.
- It helps to prevent colon cancer. Although more research requires to be conducted, inulin has been found to reduce inflammation and the development of colon cancer. In a laboratory study on animals, inulin showed positive results in decreasing the growth of precancerous cells.
- Enhanced bone health. According to children and animal studies, inulin has been proven to improve magnesium and calcium absorption. This, in turn, helps in enhancing bone density and strength.
- Adds sweetness. Inulin is composed of fructose molecules. This gives it a sweet flavor without high carbs and calories like other sugars.
- Helps in managing diabetes. Inulin has been found to help in improving blood sugar control in individuals with prediabetes and diabetes. Fiber is bulky and digests slowly hence reducing the impact of the carbs on your blood glucose. Inulin helps to slow down the blood sugar rise you get from food, which helps manage both insulin sensitivity and type 2 diabetes. High-performance inulin might even reverse type 2 diabetes.
Side Effects of Inulin
When it comes to all fibers, you require to start small as you work it into your diet. When you consume fiber as part of whole food, such as veggies, it causes a lesser impact on your colon, but you can easily add a little too much at once when you add it in as a natural supplement.
This might result in some side effects, although not very serious. Some of the several side effects include;
- Diarrhea. Although fiber builds up in your stool and should slow the transit time, the body sometimes reacts by absorbing water into the colon when you take a lot of fiber. This might be because of loose stool and cramping, but it will clear up after getting used to the added fiber.
- Gassiness and bloating. Like all fibers, inulin digests slowly and spends more time moving through your colon. This might occasionally result in gassiness and bloating.
- Constipation. Consuming too much inulin fiber can give you constipation, particularly if you are not taking enough water. To prevent this, when you take water, you should ensure to drink a lot of water throughout the day.
In terms of nutrition, inulin is all carbs, and the cards are almost wholly fiber. This means it won’t impact your daily net carbs. However, taking the inulin in excess can cause discomfort.
You should hence start with minor amounts as you ease into it as you work your way up.
Is Inulin Keto?
Yes! Inulin is keto. When doing the keto diet, you are often told to avoid most carbs, but it is okay to take fibers. Inulin is a type of fiber found in various plants such as; asparagus, bananas, chicory, leeks, wild yams, onions, garlic, etc. It provides lots of health benefits to your body while still being keto-friendly.
Inulin helps reduce the feeling of hunger, makes you feel full quickly, helps regulate the blood sugar levels, is useful for baking, and helps with stool regularity.
As a prebiotic fiber, inulin help in enhancing your gut health which helps to improve other health factors, including; mental health, intestinal movement, and immune system.
I hope you have a good understanding of inulin and why you should make it a regular part of your diet.
With its prebiotic benefits and a little sweetness, it is easy to add inulin to your diet as a sweetener, weight loss supplement, or baking additive.
Today, it is readily available in powder form, so you don’t have a reason not to try it out. Your waistline and gut will surely appreciate it!
If you want to know more about keto info, please check the following link.