Inulin

Studies in people

• Benefit

  Weight and blood sugar²

  Inulin may help with weight, blood sugar and inflammation by feeding good gut bacteria, though scientists do not yet know exactly how.

• Benefit

  Weight management⁴

  In people, inulin from chicory root led to slightly lower body weight, waist size and fat mass.

• Benefit

  Gut-brain signals in children⁵

  In children with obesity, inulin increased putrescine, spermine and tyrosine over six months, suggesting better gut-brain communication.

• Benefit

  Gut bacteria and constipation⁶

  In people with mild constipation, inulin changed three gut bacteria, and one change was linked to softer stools.

• Benefit

  Digestion and gut bacteria⁷

  In people, inulin and oligofructose are not digested up top, so they have fewer calories and feed gut bifidobacteria.

• Benefit

  Blood pressure and diabetes risk⁸

  People who ate more inulin from foods were less likely to develop high blood pressure or type 2 diabetes.

• Benefit

  Blood sugar control⁹

  In people, inulin improved insulin resistance, though it did not change the inflammation markers studied.

• Benefit

  Muscle building in children¹⁰

  In children with obesity, inulin raised a muscle-building marker and fat-free mass.

• Benefit

  Joint pain and swelling¹¹

  In people with rheumatoid arthritis, inulin improved joint swelling, grip strength and morning stiffness, but not pain.

Animal and lab studies only

• Concern

  Allergic inflammation in the gut and lungs¹⁹

  In animal studies, inulin fibre changed gut bacteria and triggered allergic-type inflammation in the gut and lungs.

• Benefit

  Liver health in offspring²⁰

  In animal studies, inulin given to mothers helped protect their babies' livers from damage caused by methamphetamine exposure.

• Benefit

  Gut inflammation in colitis²¹

  In lab studies using colitis patients' stool, inulin changed their gut bacteria, and in mice it eased colitis symptoms.

• Benefit

  Gut bacteria health²²

  Inulin is a prebiotic that feeds good gut bacteria like bifidobacteria, based on lab and animal studies.

• Benefit

  Fatty liver disease²³

  In animal studies, green tea with inulin and catechin reduced liver fat and blood fat after a high-fat diet.

• Benefit

  Mood and anxiety²⁴

  In alcohol-withdrawal mice, inulin eased anxiety and depression-like behavior and raised helpful gut bacteria.

Study type not stated

• Benefit

  Gut bacteria and digestion¹³

  Inulin feeds good gut bacteria and may help with constipation, blood sugar and weight.

• Open question

  Gut and liver effects¹⁴

  Inulin may help digestion and the immune system, but eating too little may worsen liver and gut problems.

• Benefit

  Gut bacteria and bowel habits¹⁵

  Inulin is a fibre that feeds good gut bacteria and can make stools softer and easier to pass.

• Benefit

  Gut health and blood sugar¹⁶

  Inulin, found in plants, may improve gut microbes and help regulate blood sugar and blood fats.

• Benefit

  Gut bacteria and cholesterol¹⁸

  Inulin feeds good gut bacteria, which may help control cholesterol and how much minerals the body absorbs.

How it’s made and used

• Gut bacteria in adults³

  In people, inulin changed gut bacteria, but did not raise short-chain fatty acid levels.

• Gut bacteria and liver health¹²

  In people with alcohol use disorder, inulin changed fecal and blood metabolites, some tied to liver function.

• Cake texture and quality¹⁷

  Inulin can replace up to half the fat in cakes while keeping texture and height similar.

• Bread texture and digestion²⁵

  Adding inulin to brown wheat flour Arabic bread made the dough harder and the bread digest more slowly.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.