Inulin

Important inulin facts

Inulin is form of soluble fibre that can be found in many plants. Inulin’s fibre content helps the body increase its fibre content.

The bacteria in your gut bacteria converts inulin and other prebiotics into short-chain fatty acids, which help to nourish colon cells and keep the gut healthy.

• Inulin is a prebiotic
• Inulin is a fibrous carbohydrate classed as a starch
• Inulin is added to many health food bars
• Inulin naturally exists in many plant foods, such as asparagus, Jerusalem artichoke, garlic
• Inulin found in pulses such as lentils and chickpeas

Inulin works best with

• Probiotics
• Alpha-lipoic acid
• Glutamine
• Acidophilus

Inulin and health

• Gut health – several studies have shown that inulin helps to promote good digestive health
• Gut bacteria – studies show that inulin helps to promote good bacteria, which in turn help to ensure a healthy digestive system

People who wish to take an inulin supplement should talk to a medical professional before taking it.

Deficiency

Inulin deficiency, in the context of a dietary fibre deficiency, can lead to various digestive issues like constipation, diverticulitis and haemorrhoids. It can also be linked to systemic issues like cardiovascular disease, diabetes and obesity.

While not a direct deficiency of inulin itself, a lack of dietary fibre, including inulin-type fructans, can impact gut health and overall well-being.

Inulin food sources

Types of inulin supplements

Inulin supplementation is available in the following ways:

• Capsules – inulin powder is added into capsules
• Tablets – inulin powder is compressed and formed into a tablet
• Powder – inulin is dried, crushed and made into a powder

Inulin supplementation checklist

• Take inulin with food to help with digestion
• Benefits of inulin are more noticeable when taken over a long period of time
• Tablets are a convenient and quick way of getting inulin
• Inulin powder can be taken if a more controlled or lower dose is required to start

Inulin recommended dosage

Dosage of inulin depends on the condition that is being treated. A medical doctor and/or alternative health care provider can advise on individual cases – this information is provided as a guide only:

Overdosage, toxicity and cautions for inulin

Generally inulin does not have any or many side effects if used at the recommended dosage. Some of the common (and mild) side effects that have been reported are:

• gas (flatulence)
• bloating
• abdominal pain

No information on overdosage is available.

Precautions

Certain groups should take inulin with caution or medical guidance:

• People with irritable bowel syndrome or FODMAP sensitivity – inulin is a fructan (a type of FODMAP) that can trigger symptoms like bloating, cramping, diarrhoea, or pain. It is often recommended to be avoided in low-FODMAP diets.

• People with small intestinal bacterial overgrowth – prebiotic fibres like inulin may worsen bloating and discomfort by feeding bacteria in the wrong part of the gut

• Diabetes – inulin is sometimes marketed for blood sugar support, but results vary. It is generally safe, but should not replace prescribed medication

• Allergy – rare cases of allergic reaction have been reported, especially from chicory root inulin. Symptoms include rash, itching, or respiratory discomfort, possibly severe allergic reaction (anaphylaxis) 

• Children – inulin is generally safe at small dietary amounts, but high-dose supplementation may cause diarrhoea or discomfort.

• Pregnancy and breastfeeding – no known harm, but high-dose supplements are not well studied. Best to stick to food sources or seek medical advice.

• People allergic to ragweed – they may experience an allergic reaction so caution is advised

Interactions

The following are the only possible interactions with inulin supplements:

• Anti-diabetic medications – Inulin may modestly improve postprandial blood glucose control and insulin sensitivity. In people taking insulin or oral hypoglycaemics, this could (in theory) enhance blood sugar–lowering effects, so monitoring is advised

• Laxatives – Inulin has a mild stool-softening and bulking effect. Taking it with stimulant laxatives (senna, bisacodyl) or osmotic laxatives (lactulose, PEG) can increase risk of diarrhoea, bloating, or cramping

• Antibiotics – Broad-spectrum antibiotics disrupt the gut microbiota, which diminishes the prebiotic effect of inulin. There is no harmful interaction, but supplementation may be less effective during or immediately after antibiotic therapy

• Other prebiotics and probiotics – May have synergistic effects on gut microbiota. In some people, combining multiple prebiotic fibres (eg inulin + FOS + GOS) may increase GI side effects

• IBS / FODMAP-related therapies – Inulin is a high FODMAP fructan, so taking it may counteract a low-FODMAP diet and worsen IBS symptoms. Inulin should be avoided during elimination phases of FODMAP diets

• Mineral absorption – Inulin can enhance calcium and magnesium absorption in the gut. This is usually beneficial, but in people already on high-dose supplements, monitoring may be needed through blood tests

Notable non-interactions

• There are no known harmful interactions with common cardiovascular drugs (g statins, ACE inhibitors, beta blockers)

• No significant hepatic (liver) metabolism, so inulin is unlikely to affect cytochrome P450 drug metabolism

Inulin is generally safe, but the main concern is additive GI upset when combined with other gut-active agents or in sensitive groups (IBS, SIBO, low-FODMAP diet).

References

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• Reginster JY, Deroisy R, Rovati L, et al. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial. Lancet 2001;357:251-6
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Last reviewed and updated: 15 August 2025