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What is Inulin?

Inulin is a type of carbohydrate and dietary fibre that has gained lots of interest in the last number of years of the role of the gut and the bacteria that reside there have been seen more and more as an important player in our overall health. Dietary fibers have the potential of exhibiting physiological functions in the human body such as lowering of blood cholesterol or glucose level and providing laxation.

Recommended Intake Of Inulin

The recommended level of dietary fiber is 30 g for person utilizing 2500 kcal and 25 g for person utilizing 2000 kcal per day. The World Health Organization recommends 27–40 g/day of total dietary fiber and 16–24 g/day of non-starch polysaccharides - amounts not typically met by the majority of westernised countries.

The Inulin Basics

Inulin is classified as a fructan, meaning that it is made up of lots of connected fructose molecules. Inulin is found in large quantities in Jerusalem artichoke, chicory root, garlic, asparagus root, salisfy and dandelion root.

Food materials which are usually not absorbed in the small intestine and can selectively promote the activity and growth of particular native bacteria of the digestive tract are defined as prebiotics. These are the fermentable ingredients capable of producing definite changes in activity as well as composition of gastrointestinal microflora (Lactobacilli and Bifidobacteria). There are a number of health benefits associated with prebiotics e.g. improved gut microbiota, increased mineral absorption, stimulation of immune functions, reduced risks of irritable bowel diseases and constipation and they also possess the potential to lower the cholesterol and colorectal cancer (1)

inulin

Organic Inulin Powder 500g

- High in soluble dietary Fibre
- Non-GMO, Gluten & Lactose free
- Contains 50 servings (500g pouch)

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Adding Prebiotics To Your Diet

Adding prebiotics in your cooking is a natural approach to improve your overall health. Most of the prebiotics can also give the desired functionality to the food items. For example, short chain prebiotics serve the same function as exhibited by sugars and so can contribute to the crispiness & browning of the product. On the other hand, long chain prebiotics can act as fat replacers. Moreover, majority of prebiotics are not damaged by food processing operations thus retain their functionalities

Adding Inulin To Your Food

Adding inulin to yogurts, overnight oats, or smoothies is the easiest way to incorporate it into your daily routine. If you’re baking, you can substitute some (or all) of the sugar out of the recipe for an equal weight of inulin. You can even stir it straight into your morning tea or coffee.

References

  1. Drobnic, F.; Riera, J.; Appendino, G.; Togni, S.; Franceschi, F.; Valle, X.; Pons, A.; Tur, J. Reduction of delayed onset muscle soreness by a novel curcumin delivery system (Meriva®): A randomised, placebo-controlled trial. J. ISSN 2014, 11, 31.
  2. Delecroix, B.; Abaïdia, A.E.; Leduc, C.; Dawson, B.; Dupont, G. Curcumin and piperine supplementation and recovery following exercise-induced muscle damage: A randomized controlled trial. J. Sports Sci. Med.2017, 16, 147–153.
  3. Basnet, P.; Skalko-Basnet, N. Curcumin: An anti-inflammatory molecule from a curry spice on the path to cancer treatment. Molecules 2011, 16, 4567–4598.