Inulin Benefits
More on: Gut Health Guides · Inulin Guides
TL;DR: Inulin benefits start with fibre: each 5 g serve of Propel Health Organic Inulin gives about 4.5 g of dietary fibre, and dietary fibre contributes to regular laxation. Inulin is also a prebiotic, food for the bacteria in the large bowel, and researchers have studied it for mineral absorption and the gut-brain connection. Start with 1 teaspoon a day and build up slowly.
Most people have heard of fibre.
Far fewer have heard of inulin, even though it sits in onions, garlic, leeks, asparagus and Jerusalem artichoke.
For how inulin compares with psyllium and fibre blends, read the fibre supplement guide.
So what does it actually do, and what does the research say?
Shop Propel Health Organic Inulin
What is inulin?
Inulin is a soluble dietary fibre found naturally in plants.
It passes through the small intestine without being digested and reaches the large bowel, where gut bacteria ferment it.
That is what makes it a prebiotic: it feeds the bacteria already living in the gut, particularly Bifidobacterium.
Propel Health Organic Inulin is made from certified organic Jerusalem artichoke, not chicory, and contains nothing else.
Inulin powder benefits
- A simple way to add fibre. Each 5 g serve provides about 4.5 g of dietary fibre, which makes it a good source of dietary fibre. Dietary fibre contributes to regular laxation.
- Tasteless and easy to mix. It dissolves into water, juice, smoothies, yoghurt or baking without changing the flavour.
- One ingredient. Certified organic and non-GMO, with no fillers, flavours or sweeteners.
- Independently tested for glyphosate.
Inulin prebiotic benefits: what the research says
A 2023 review in Food & Function summarised the research on inulin as a prebiotic fibre.
The most consistent finding is that inulin increases the number of Bifidobacterium in the gut, and that people taking it have more regular bowel movements.
A 2019 review in Critical Reviews in Food Science and Nutrition reached similar conclusions about its effect on gut bacteria.
A 2022 systematic review in Advances in Nutrition of inulin-type fructans found the same shift in gut bacteria across most of the trials it covered.
Inulin and calcium absorption
A 2023 review in the International Journal for Vitamin and Nutrition Research looked at inulin and calcium.
When gut bacteria ferment inulin, they produce short-chain fatty acids. These change conditions in the large bowel in a way that makes calcium more soluble.
Across the studies reviewed, from teenagers to older women, inulin was associated with higher calcium absorption. Most studies used 8 to 10 g a day.
Diet is only half of it. Bones respond to load, so regular resistance or weight-bearing exercise matters just as much.
Inulin and the gut-brain research
In a UK twin trial published in 2024, adults over 60 took protein plus a prebiotic (inulin or fructooligosaccharides) or protein plus a placebo for 12 weeks.
The prebiotic group scored higher on a set of memory and learning tests, and had more Bifidobacterium in their gut.
It is one study in healthy older adults, so it is a reason for interest, not a conclusion.
How to take inulin powder
Mix 1 to 2 teaspoons a day into water, juice, a smoothie or yoghurt.
Start with a smaller amount and build up gradually over a couple of weeks.
Want the timing in detail? Read the best time to take inulin.
Possible side effects of inulin
Because gut bacteria ferment inulin, too much too soon can cause wind, bloating and discomfort.
A separate 2022 review of fibre tolerance in Advances in Nutrition found intakes up to about 5 g a day rarely caused more than mild wind, while much higher intakes led some people to drop out of studies.
If you are pregnant, breastfeeding or have an existing digestive condition, talk to your health practitioner first.
Where to buy inulin fibre
Propel Health Organic Inulin is sold direct and stocked in more than 550 Australian pharmacies and health food stores.
About the Author
Grant Jenkins is the founder of Propel Health Australia and a high-performance coach and physiologist with almost 30 years' experience working with elite and developing athletes. He has formulated nutritional supplements used by athletes, families and health professionals across Australia.
This post is for education only. Please consult your health practitioner for personalised advice.
References
- Qin YQ et al. Inulin: properties and health benefits. Food & Function. 2023. doi:10.1039/d2fo01096h
- Ahmed W et al. Functional and therapeutic potential of inulin: A comprehensive review. Critical Reviews in Food Science and Nutrition. 2019. doi:10.1080/10408398.2017.1355775
- Hughes RL et al. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Advances in Nutrition. 2022. doi:10.1093/advances/nmab119
- Bakirhan H et al. Effects of inulin on calcium metabolism and bone health. International Journal for Vitamin and Nutrition Research. 2023. doi:10.1024/0300-9831/a000700
- Review of dietary fibre tolerance. Advances in Nutrition. 2022;13(6):2237-2276.
- Ni Lochlainn M et al. Effect of gut microbiome modulation on muscle function and cognition: the PROMOTe randomised controlled trial. Nature Communications. 2024.
