Let’s talk about inulin. No, not insulin—the hormone that regulates blood sugar—but inulin, a powerful prebiotic fibre found in plants. Though it sounds similar, inulin plays a very different role in the body. It's a type of dietary fibre that can support digestion, blood sugar balance, weight control, and even heart health.
What is Inulin?
Inulin is a soluble fibre that naturally occurs in several plants, including chicory root, leeks, onions, garlic, asparagus, and bananas. It passes through the digestive system largely undigested, but that’s where its real magic happens—inulin feeds the beneficial bacteria in your gut.
Known as a prebiotic, inulin stimulates the growth of healthy microbes- your ‘good’ gut bacteria, which are essential for digestion, nutrient absorption, and immune regulation.
The benefits of Inulin
1. Improves digestive health
Inulin promotes a healthier gut by increasing populations of the bacteria Bifidobacteria and Lactobacilli, which help maintain balance in your intestinal microbiome. Research has shown that prebiotics like inulin can improve your stool consistency and reduce inflammation in the intestines (EFSA, 2010).
2. Eases constipation
Inulin draws water into the bowel and increasing stool bulk, helping to regulate bowel movements and reduce constipation. A 2019 review in the Nutrients journal confirmed inulin’s effectiveness in improving stool frequency and consistency in adults (Nutrients, 2019).
3. Enhances nutrient absorption
Some studies suggest that inulin may help increase the absorption of important minerals such as calcium, magnesium, iron, and zinc—essential nutrients for bone health, energy levels, and metabolism (National Institutes of Health, 2022).
4. Supports blood sugar control
Inulin slows the digestion and absorption of carbohydrates, helping to moderate blood glucose spikes after meals. This can help stabilise your energy levels and reduce sugar cravings, which is especially useful for people managing insulin sensitivity or type 2 diabetes (Diabetes UK).
5. Aids weight management
As a source of soluble fibre, inulin increases feelings of fullness and keeps you statiated for longer, which can help you naturally reduce your overall calorie intake.
In a 2017 clinical trial, participants who took inulin reported reduced appetite and modest weight loss over 12 weeks (American Journal of Clinical Nutrition, 2017).
6. Reduces visceral fat
Visceral fat is the fat that surrounds our internal organs and contributes to our risk of developing chronic disease. Studies have shown that inulin may help reduce abdominal fat and support healthier fat distribution, especially when combined with a balanced diet (British Journal of Nutrition, 2015).
7. Improves heart health
Inulin may help lower LDL cholesterol, also known as the "bad" cholesterol, by binding to bile acids in the gut and promoting their excretion. Over time, this may contribute to reduced cardiovascular risk. It may also help regulate blood pressure through its positive effects on the gut microbiome (British Heart Foundation).
8. Boosts immune function
A thriving gut microbiome supports a more effective immune response. Inulin enhances the diversity and function of your gut bacteria, which in turn can reduce inflammation and support immune regulation (NHS UK, 2023).
How to get more Inulin in your diet
You can increase your inulin intake through whole foods like:
• Chicory root (one of the richest sources)
• Garlic and onions
• Leeks, asparagus, and Jerusalem artichokes
• Bananas (especially slightly underripe)
You can also add inulin powder to smoothies, yoghurt, or baking for a convenient boost.
Supplementing with Inulin – Try Nixi
If you’re struggling to get enough from food alone, a daily gut health supplement like Nixi makes it easy. Each sachet of Nixi contains 640mg of inulin from natural chicory root, combined with psyllium fibre, probiotics, and greens to support a balanced gut ecosystem.
Start slowly: Some people experience mild bloating or gas when first increasing their fibre intake. To avoid discomfort, begin with one sachet every other day and increase gradually as your gut adjusts.
In summary
Inulin has a big impact on your gut health and beyond—from better digestion and nutrient absorption to immune support and weight management. Whether through diet or a smart supplement like Nixi, boosting your inulin intake is a simple and effective way to support your overall health.
Find out more:
Check out these sources and links to take a deeper dive into Inulin and explore the references we used in researching and writing this article.
• NHS UK. Fibre in diet. https://www.nhs.uk
• EFSA. (2010). Scientific Opinion on the substantiation of health claims related to inulin.
• Diabetes UK. https://www.diabetes.org.uk
• British Heart Foundation. https://www.bhf.org.uk
• National Institutes of Health. https://ods.od.nih.gov/
• Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients.
• Chambers, E.S., et al. (2015). Effects of inulin on fat distribution. British Journal of Nutrition.
