The natural appetite suppressant that fights fat and diabetes

Probiotics are beneficial bacteria introduced into the digestive tract through food or supplements, often to counteract medications such as antacids and antibiotics, which can kill off good gut bacteria.

Prebiotics, on the other hand, are soluble plant fibers such as inulin that feed the healthy bacteria already in the colon.

Because inulin isn’t affected by stomach acid and the small intestine can’t digest it, it passes straight to the large intestine (colon) unscathed. There, it acts as a prebiotic, nourishing the beneficial bacteria that live there as part of your microbiome.

People have used inulin for hundreds of years as a natural way to improve bowel function, digestion, and gut health; control appetite; and support heart health.

Because inulin is super-soluble, it absorbs water faster than other soluble fibers and forms a gelatinous substance that helps create stool that passes more easily.

When mixed with liquid, it not only helps relieve constipation, but its creamy, gel-like structure also provides natural lubrication for the digestive system, which can reduce the risk of hemorrhoids.

Prebiotics function improves gut health

Inulin passes through the stomach and small intestine largely undigested. When it reaches the colon, beneficial bacteria ferment it, producing short-chain fatty acids such as acetate, propionate and butyrate. These compounds help nourish colon cells and participate in metabolic signaling.

Fermentation is an important step not only because it stimulates the growth of good bacteria, but because it helps them thrive. As good bacteria increase, harmful bacteria, yeasts and parasites that can cause inflammation decrease proportionately, and your risk of inflammatory bowel diseases and colon cancer diminishes.

A 2005 British Journal of Nutrition report concluded that inulin’s gut-health benefits can improve immune function, protect against heart disease and diabetes, support more effective weight management, help heal leaky gut syndrome, and improve nutrient absorption.

Short-chain fatty acids aid in weight control

Growing evidence suggests short-chain fatty acids (SCFAs) not only nourish your colon cells but also help suppress appetite.

Several studies support this conclusion, including one 18-week study of overweight and obese adults who took 21 grams of inulin a day. Those taking inulin had substantial decreases in the hormone that drives hunger and a corresponding increase in satiety.

The inulin group lost more than two pounds, but the non-inulin group gained one pound. The prediabetes subjects on inulin had a 7.6% decrease in body weight, while those not taking inulin lost only 4.9%.

After one mouse study, the researchers concluded that “the lower body fat content induced by inulin may be metabolically advantageous. Differential effects of fermentable carbohydrates open new possibilities for nutritionally targeting appetite regulation and body composition.”

Mice fed a high-fat diet with inulin (or beta-glucan, another prebiotic) had “lower body weight, significantly less total body fat and an increase in the numbers of beneficial bacteria” compared with those whose diet was not supplemented.

A human study ― the first of its kind ― showed that SCFAs formed in the colon, especially propionate, affect those areas of the brain responsible for reward-driven behavior associated with food. As a result, people may find high-calorie foods less appealing and reduce their calorie intake.

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Inulin reduces diabetes risk

Inulin’s ability to help with weight control benefits people with diabetes, but it helps in other ways as well.

People with diabetes, who have elevated levels of insulin and sugar in the blood, tend to have increased damage from free radicals, which destroy healthy cells. They also lack much-needed protective antioxidants to combat and neutralize free radicals.

Inulin has been shown to improve blood sugar control for women with type 2 diabetes and boost their antioxidant levels. Greater antioxidant activity reduces free radical damage and lowers the risks of complications.

Are you getting enough inulin?

Odds are you’ve been ingesting inulin all your life without knowing what it is or what it does, but it plays an enormously important role in gut and bowel health.

To truly nourish your digestive tract:

• Boost inulin with asparagus, leeks, garlic, onions and Jerusalem artichokes
• Avoid processed foods, sugar, grains and pasteurized foods
• Eat traditionally fermented foods such as sauerkraut, kefir, kimchi, tempeh and lassi (a yogurt-based drink popular in India)

However, it isn’t always easy to control what you take in through diet alone. To ensure you get inulin consistently, look for a high-quality supplement. Inulin often comes in a high-quality supplement that supports overall colon health, elimination and regularity.

Sources:

1. Axe, J. 6 Inulin Fiber Benefits, Uses and Surprising Facts. Dr.Axe.com. https://draxe.com/inulin/.
2. Brooks, L., et.al. Fermentable carbohydrate stimulates FFAR2-dependent colonic PYY cell expansion to increase satiety. Molecular Metabolism, Volume 6, Issue 1, January 2017, Pages 48–60. http://www.sciencedirect.com/science/article/pii/S2212877816302253.
3. Mercola, J. Health Benefits of Inulin. Mercola.com. http://articles.mercola.com/sites/articles/archive/ 2016/03/07/inulin-health-benefits.aspx. Mar. 7, 2016
4. Pilani, A. Fatty Acids Produced by Gut Bacteria Reduce Appetite. Aline Pilani. https://alinepilani.com/ fatty-acids/. May 24, 2016
5. Spritzler, F. Inulin 101 ― A Prebiotic Fiber With Powerful Health Benefits. Authority Nutrition. https://authoritynutrition.com/inulin-prebiotic-fiber/.