Adequate fluid intake is important for many processes in the human body. Nutritionists pay special attention to drinking the right amount of water to avoid adding unnecessary calories. Some people add lemon or mint to enhance the flavor. An interesting alternative is inulin, a soluble dietary fiber. It has many health benefits and gives water a sweet taste. Find out why you should drink water with inulin and how this unique drink supports your health.
- Inulin is a soluble dietary fiber that has a beneficial effect on intestinal function.
- When consumed with water, inulin helps stabilize blood sugar levels in patients with type 2 diabetes and obesity. In addition, it reduces cholesterol absorption and supports the immune system.
- There is evidence that inulin may prevent the development of depression and even colon cancer.
- To get the desired effect from treatment, be sure to choose the right dose of inulin.
- Consult your doctor before using inulin. It is a relatively safe ingredient, but the dosage should be adjusted individually.
Inulin is found naturally in many plants, such as chicory, barley, and garlic.
It can also be purchased as a dietary supplement. It is a soluble dietary fiber that has a positive effect on intestinal health. It also helps stabilize blood sugar levels, regulates fat metabolism, and helps treat constipation and depression. Why should you take inulin dissolved in water?
Health benefits of inulin
Regular intake of inulin provides our body with many benefits. This fiber is considered a prebiotic that supports intestinal function and the colonization of beneficial bacteria. It increases the feeling of satiety, thereby preventing excess weight and promoting weight loss. In addition, it reduces cholesterol absorption and helps stabilize cholesterol levels.
The beneficial effects of inulin on the intestines are reflected in the functioning of the immune system. The colonization of beneficial bacteria promotes an effective immune response and thus reduces the risk of infection.
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A study conducted in 2019 showed that inulin helps stabilize blood sugar levels in patients with type 2 diabetes and obesity. However, in the long term, it is important to supplement it.
Other studies show that inulin may prevent the development of colon cancer. Some even consider it a preventive measure, but further research is needed to confirm this claim.
However, it is known that inulin helps treat depression and may also prevent its onset. This was shown by a study conducted in 2023. Another study conducted in 2021 showed an improvement in mood in obese people who regularly took inulin.
What is the safe daily dose of inulin?
The typical dose recommended by pharmaceutical companies selling dietary supplements containing inulin is about 3 g. Meanwhile, a 2020 study showed that in the treatment of irritable bowel syndrome (a form in which constipation predominates), at least 12 g of inulin per day is necessary to balance bowel movements. There are also studies suggesting that a daily dose of 30 g of this fiber may increase the risk of liver inflammation ( we also wrote more on this topic HERE ).
Before deciding to take supplements, consult your doctor for permission. Inulin is a relatively safe ingredient, but its dosage must be tailored to individual needs.
Why take inulin with water?
Inulin can be taken in various forms, not just by adding it to water, but this seems to be the most beneficial option for health. Inulin is a water-soluble fiber, so water is necessary for it to function properly. A lack of water can lead to constipation. As a result, instead of supporting bowel function, the fiber will inhibit it.
In addition, inulin can act as a sweetener due to its sweet taste. If drinking 2 liters of water every day is a problem for you because it is monotonous, it is worth choosing healthy supplements. The most popular are lemon and mint, but inulin can also be used successfully.
When should inulin not be used?
Contraindications to taking inulin include intestinal diseases, inflammation of the pancreas, stomach and duodenal ulcers, and cancer of the gastrointestinal tract. It is also not recommended for patients after surgery.
This ingredient should also not be included in the diet of pregnant women unless it is obtained from natural sources. The safety of inulin supplements for pregnant women has not been tested, so it is recommended to avoid it in this form.
