Organic inulin is a type of soluble fiber that is naturally found in many plants, such as chicory root, Jerusalem artichoke, garlic, asparagus, onion, wheat, and barley. It is also available as a supplement or as an ingredient in some processed foods, such as protein bars, yogurts, drinks, and desserts.
Organic inulin has many health benefits, especially for your digestive system. It is a prebiotic, which means that it feeds the beneficial bacteria in your gut. These bacteria help you digest food, produce vitamins, fight infections, and support your immune system. They also convert inulin into short-chain fatty acids, which nourish your colon cells and have anti-inflammatory effects.
Organic inulin can also have positive effects on your blood sugar and cholesterol levels, which can reduce your risk of diabetes and heart disease. Here are some of the ways that organic inulin can help lower blood sugar and cholesterol:
Blood Sugar Control
One of the benefits of organic inulin is that it can slow down the absorption of carbohydrates in your small intestine, which can prevent spikes in your blood glucose levels after eating. This can help you maintain a stable blood sugar level throughout the day and avoid the complications of high or low blood sugar.
Organic inulin can also improve your insulin sensitivity, which means that your body can use insulin more effectively to regulate your blood sugar. Insulin is a hormone that helps your cells take up glucose from your bloodstream. If you have insulin resistance, your cells do not respond well to insulin and your blood sugar stays high. This can lead to type 2 diabetes and other health problems.
A 2016 meta-analysis of 13 randomized controlled trials found that inulin supplementation significantly improved insulin sensitivity and reduced fasting blood glucose levels in people with prediabetes or type 2 diabetes. The authors suggested that inulin could be a useful dietary intervention for preventing or managing diabetes.
Another benefit of organic inulin is that it can lower your cholesterol levels, especially the bad LDL cholesterol that can clog your arteries and increase your risk of heart attack or stroke. This is because inulin can bind to bile acids in your gut and prevent them from being reabsorbed into your bloodstream. Bile acids are substances that help you digest fats and are made from cholesterol. By reducing the amount of bile acids in your circulation, inulin can lower your cholesterol production and increase its excretion.
A 2017 meta-analysis of 26 randomized controlled trials found that inulin supplementation significantly reduced total cholesterol and LDL cholesterol levels in adults. The authors concluded that inulin could be a beneficial dietary strategy for improving lipid profiles and cardiovascular health.
How to Take Organic Inulin
Organic inulin is generally safe and well-tolerated by most people. However, some people may experience some side effects, such as gas, bloating, cramps, diarrhea, or constipation. These symptoms are usually mild and temporary and can be reduced by starting with a low dose and gradually increasing it over time. You should also drink plenty of water when taking inulin to prevent dehydration.
The recommended dose of organic inulin varies depending on your health goals and individual tolerance. However, most studies have used doses ranging from 2 to 3 grams per day up to 10 to 30 grams per day. You should consult with your doctor before taking organic inulin if you have any medical conditions or are taking any medications.
You can get organic inulin from natural food sources or from supplements. Natural food sources include chicory root, Jerusalem artichoke, garlic, asparagus, onion, wheat, and barley. You can eat these foods raw or cooked or add them to salads, soups, stews, or other dishes. You can also buy organic inulin powder or capsules from health food stores or online retailers. You can mix the powder with water, juice, smoothies, yogurt, oatmeal, or other foods or beverages. You can take the capsules with water or as directed on the label.
Organic inulin is a type of soluble fiber that has many health benefits for your digestive system, blood sugar control, and cholesterol control. It is a prebiotic that feeds the good bacteria in your gut and helps them produce short-chain fatty acids that nourish your colon cells and have anti-inflammatory effects. It also slows down the absorption of carbohydrates, improves insulin sensitivity, lowers cholesterol production and excretion, and reduces the risk of diabetes and heart disease.
You can get organic inulin from natural food sources or from supplements. You should start with a low dose and gradually increase it over time to avoid any potential side effects. You should also drink plenty of water and consult with your doctor before taking organic inulin if you have any medical conditions or are taking any medications.
Organic inulin is a simple and effective way to boost your fiber intake and improve your overall health and well-being.