Inulin is a species of fruit fiber of the fruit-oligosaccharide class, which is present in some vegetables such as onion, garlic, burdock, chicory or wheat, for example, but which can also be ingested in the form of synthetic prebiotics purchased in the pharmacy, to balance the bacterial flora in the intestine and to improve intestinal transit. In addition, inulin can also be used to reduce triglyceride levels, decrease inflammation in the case of colitis or irritable bowel syndrome, and even prevent the onset of bowel cancer.
Inulin increases the absorption of calcium, magnesium and other nutrients through the intestine and is therefore able to treat not only malabsorption syndrome in cases of diarrhea seizures, but also a good way to complete treatment of osteoporosis in menopause, for example.
Benefits of inulin
Inulin ingestion in food or in the form of prebiotics, purchased at the pharmacy, facilitates the development of healthy bacteria in the gut, relieving constipation. However, its health benefits go further and include:
- Reduced triglyceride levels : Inulin decreases the production of triglycerides by reducing their intestinal absorption.
- Prevention of colon cancer : Inulin decreases and controls the growth of pathogenic bacteria in the gut, decreasing the amount of toxins produced and the time they stay in contact with the intestine, causing, in the case of small intestinal lesions, not to become malignant
- Prevention and treatment of osteoporosis : Inulin facilitates the absorption of calcium by the intestinal mucosa, increasing the availability of calcium that can be used to increase bone density. Thus, supplementation of inulin, especially of the diet of elderly with bone problems, can also aid in the recovery of fractures.
- It improves the immune system : inulin favors the growth of bacteria beneficial to the body, avoiding the exaggerated growth of other bacteria. Raising the immune barrier by preventing the frequent onset of common colds and flu.
- Decreases cramps, diarrhea, and other symptoms of inflammatory bowel diseases, such as Diverticulitis, Ulcerative Colitis, Irritable Bowel Syndrome, and Crohn's Disease: Inulin increases the hydration of feces and reduces the presence of pathogenic bacteria. exaggerated fermentation of the stool causing colic, but also improves the structure of the faecal cake, decreasing inflammation of the intestine and the frequency of diarrheal crises.
Thus, the use of inulin is important to improve the immune barrier, increase nutrient absorption capacity, reduce blood triglycerides and ensure the health of the intestine by regulating the frequency of bowel movements and avoiding, especially in the case of inflammatory bowel diseases, sudden changes between constipation and diarrhea that can cause lesions in the intestine.
List of foods rich in inulin
Some foods rich in inulin, which contain fructan or frutoligosaccharides, include:
| Wheat | Tomato |
| Onion | Barley |
| Garlic | Rye |
| Burdock | Asparagus |
| Chicory | Garlic |
However, in order to guarantee all the benefits of healthy fibers and bacteria in the gut, in addition to inulin and fiber intake present in salads and soups, which act as prebiotics creating a favorable environment for the development of good bacteria, it is also important to take regularity of probiotics in yogurts, for example, because this causes the bacterial flora to remain healthy.
