Inulin (FOS)

Inulin (FOS) Supplements. Boost Absorption. Happy Gut, Happy Life

Updated: 11/27/23

Are you looking for ways to support gut health and sustainable digestion? Inulin (or FOS) supplements may be the answer – they are increasingly popular as a natural way of improving your microbiome. Inulin is a dietary fiber derived from chicory root, which helps boost absorption of vitamins and minerals for ease in digesting food. With so many unhealthy conditions linked to poor nutrition, it’s worth seeking out ways of bolstering our systems with simple yet powerful supplementation. Read on to find out more about the benefits of taking an inulin supplement and how it can help create a happier gut – and ultimately, a happier life!

What is Inulin Powder?

Inulin is a form of soluble fiber found in quite a few plants called rhizomes. Plants that store inulin has no other forms of carbohydrates like starch, so it’s a very simple food. This completely natural substance consists of chains of fructose molecules called fructans — dietary fibers. The molecules function so that your small intestine cannot digest the inulin, causing it to work as a prebiotic. The natural bacteria found in the lower gut become stimulated by the inulin and convert the soluble fiber into a short chain of fatty acids that provide many health benefits, such as fermentation in the color to inhibit bad bacteria.

Inulin is relatively new, according to the FDA standards. The dietary fiber received the organization’s seal of approval in 2018. However, studies have found that our early human ancestors had a diet of plants that contained a high insulin level. On average, early humans consumed far more amounts of it than we do today — particularly forgers and gathers. Although inulin is not a required part of a healthy diet, regular consumption of the substance can contribute to your daily fiber intake.

People around the world consume inulin every single day in some form or another. Inulin is a common foodstuff. It’s popular in South America and Japan. The aboriginals of Australia add it to their diet as well. In the sixteenth century and early twentieth century, caregivers considered inulin a suitable carbohydrate for people with diabetes

Some foods that naturally contain inulin include chicory root, Jerusalem artichokes, asparagus, bananas, wheat, and garlic, to name a few. Several foods contain added inulin, such as margarine and salad dressings. Chicory root is the primary source of inulin in today’s market.

Inulin Helps Measure Kidney Function

The medical industry uses inulin to measure your kidney function — inulin clearance. The procedure tests the filtering capacity of the glomeruli, known as the primary filters of the kidneys. The test determines the rate at which inulin clears from blood plasma. Apparently, inulin is the most accurate material to use since it’s small and easily passes through the kidneys into the urine without reabsorption by the body.

What Does FOS Mean?

Inulin and FOS are two obviously different but effective prebiotics. Each has its own structural framework. Inulin is a longer chain molecule and criss-cross, where Fructooligosaccharides (FOS) are shorter as a linear structure. 

FOS is an acronym that stands for fructooligosaccharides. They are chains of naturally occurring sugars that are extracted from fruits such as banana, onion, chicory, and garlic. FOS is classified as a prebiotic, which means that it is not broken down or absorbed by the small intestine but rather reaches the large intestine where it promotes the growth and activity of beneficial gut bacteria.

FOS primarily functions as food for the beneficial gut bacteria in the large intestine. Since these bacteria feed on the sugars in FOS, they are able to multiply and thrive, producing substances that help lower inflammation, improve the absorption of nutrients, and enhance immune function. Additionally, FOS acts as a natural prebiotic that can help prevent the growth of harmful bacteria in the gut that may compromise digestive function.

Apart from its gut-boosting effects, FOS also offers other health benefits. Studies have shown that FOS may help regulate blood sugar levels, reduce inflammation, and promote weight loss by increasing the feeling of fullness. Additionally, FOS is a low glycemic index food, making it a suitable option for people with diabetes or those trying to maintain stable blood sugar levels.

Inulin vs. Psyllium

When it comes to weight loss, both inulin and psyllium husk can be beneficial. Inulin helps to increase feelings of fullness, which can help to reduce overall calorie intake. In addition, it shows to reduce levels of the hunger hormone, ghrelin, which can lead to decreased appetite. Psyllium, on the other hand, can help to reduce hunger and food cravings by slowing down the rate at which food is absorbed in the gut.

Taste and Texture

In terms of taste and texture, inulin is often preferred over psyllium. It has a sweet, mild flavor that blends well with other foods and beverages. Psyllium, on the other hand, has a somewhat gritty texture and can be difficult to swallow when mixed with liquids. However, psyllium can be an addition to foods such as smoothies and oatmeal to boost their fiber content without altering their flavor too much.

Gut Health

One of the key benefits of inulin is its ability to promote the growth of beneficial bacteria in the gut. These bacteria help to improve digestion, boost immunity, and even reduce the risk of certain diseases. In addition, inulin shows to help regulate blood sugar levels, which can be beneficial for people with diabetes. Psyllium, on the other hand, is best known for its ability to improve bowel regularity and relieve constipation. It does this by absorbing water and swelling in the gut, which helps to soften stools and make them easier to pass.

Soluble vs Insoluble Fiber

Inulin is a soluble fiber naturally in foods such as chicory root, Jerusalem artichoke, and asparagus. In contrast, psyllium is an insoluble fiber derived from the seeds of the Plantago ovata plant. Inulin has a sweet taste and is often a sugar substitute in foods and beverages. Psyllium, on the other hand, is often in use as a dietary supplement or added to foods to increase their fiber content.

Inulin Benefits

Inulin has many benefits, as mentioned above. Before you decide to add inulin to your diet, check with your healthcare provider first. Some benefits include:

Promotes Digestive Health

Inulin is a type of dietary fiber that passes mostly undigested through the digestive tract. When it reaches the large intestine, it becomes food for gut bacteria. This process helps nourish and stimulate the growth of beneficial bacteria, which in turn promotes digestive health.

Boosts Immune System

Researchers have found that inulin intake boosts the immune system by stimulating the growth of beneficial bacteria. These bacteria produce short-chain fatty acids that help regulate the immune system and reduce inflammation.

Enhances Mineral Absorption

Inulin’s ability to promote the growth of beneficial bacteria in the gut has been shown to enhance mineral absorption. Studies have found that inulin intake increases the absorption of calcium, magnesium, and iron, which are all essential minerals for the body.

Reduces Appetite and Improves Satiety

Inulin has also been shown to reduce appetite and improve satiety, which can help with weight management. The fiber in inulin makes you feel full, reducing the need to overeat and binge.

Lowers Blood Sugar Levels

For diabetics or anyone concerned about blood sugar levels, inulin intake might help. Studies have linked inulin intake to lowering blood sugar levels, which helps regulate insulin response.

Lowers the Risk of Colon Cancer

Recent studies have suggested that there is a link between gut bacteria and the development of colon cancer. This connection occurs because certain strains of bacteria, such as Bacteroides fragilis, can produce toxins that lead to inflammation and damage the lining of the colon. Inulin encourages the growth of beneficial bacteria, reducing the potential for the harmful bacteria to produce these toxins and promoting a healthy environment. Eating foods that have inulin, such as chicory root, Jerusalem artichokes, and bananas, may lower the risk of developing colon cancer.

Inulin (FOS) Benefits

Inulin Side Effects

Inulin is a natural element of the human diet and is safe. 

Digestive Issues

One of the most common side effects of inulin is digestive upset. Inulin is not easy to break down in the small intestine, which means that it travels to the large intestine where it acts as a food source for the beneficial bacteria there. This is where inulin’s prebiotic benefits come in. However, some people may experience gas, bloating, and other digestive issues when consuming inulin, especially in high doses. If you’re already dealing with digestive issues such as irritable bowel syndrome (IBS), inulin may exacerbate these symptoms.

Allergic Reactions

In rare cases, inulin can trigger an allergic reaction. If you’re allergic to inulin or any of its plant sources, such as chicory root or ragweed, you may experience symptoms such as hives, itching, wheezing, and swelling of the face, tongue, or throat. If you experience any of these symptoms after consuming inulin, seek medical attention immediately.

Blood Sugar Control

Inulin has been shown to help regulate blood sugar levels, which is beneficial for people with diabetes. However, if you’re not diabetic and you consume a high amount of inulin, your blood sugar levels may drop too low, resulting in hypoglycemia. Symptoms of hypoglycemia include confusion, dizziness, sweating, and shaking. If you’re already taking medications to control your blood sugar levels, you should consult with your doctor before consuming inulin.

Mineral Absorption

Inulin can affect the absorption of certain minerals, such as calcium, iron, and magnesium. Inulin binds to these minerals, making them less available for absorption in the body. This may not be an issue for most people, but if you have a deficiency in any of these minerals, consuming large amounts of inulin may worsen the deficiency.

Pregnancy and Breastfeeding

Inulin is generally considered safe for pregnant and breastfeeding women, but there is not enough research to confirm this. As with any dietary supplement, it’s always best to consult with your healthcare provider before including inulin in your diet if you’re pregnant or breastfeeding.

Inulin Dosage

The recommendation as a dietary supplement is inulin powder in doses of 2600 mg one to three times daily with food or beverage. It is essential to speak with your doctor before introducing any new supplements to your diet, as they may recommend an alternative dosage. Start with smaller doses to avoid stomach upset.

Where to Buy Inulin Supplements or Powder?

You can purchase inulin powder at The company is an industry-leading manufacturer and distributor of pure dietary supplements. is not just a consumer brand. It also supplies pure ingredients to other food and supplement brands to make their products. All products at are manufactured and tested according to current and proper manufacturing practices.

Are you feeling an interest in trying inulin powder for your health? Contact to place an order today.


The Bottom Line

Inulin powder is one of the most popular dietary fiber supplements available. The powdered form is simple to incorporate into the foods you eat every day. It helps with digestion, weight loss, reduces the risk of colon cancer and lowers your blood sugar. 

Inulin is a versatile dietary fiber that offers many health benefits. However, as with any supplement, inulin may cause side effects in some people, such as digestive upset, allergic reactions, and blood sugar issues. It’s important to be aware of these side effects and to talk to your doctor before adding inulin to your diet if you have any concerns. By doing so, you can make an informed decision about whether inulin is right for you.

When it comes to the side effects of nutritional supplements, it is among one of the safest supplements. It can help you lose weight, as well as aid in the absorption of vital nutrients. As with any supplement, you should always speak with your doctor before adding it to your diet, especially if you are pregnant or on medication.

Overall, inulin is a valuable substance for keeping your body healthy and free of disease. With its numerous health benefits, inulin is an excellent dietary addition, which supports the growth of beneficial bacteria in your gut and helps prevent various lifestyle diseases. Now that you know about its advantages, it’s time to incorporate more high-fiber foods into your diet, which can help you stay healthy and fit. Choose foods like asparagus, garlic, onions, jicama, and artichokes, or supplements and discover the many benefits of inulin for yourself. Optimal health is just a few dietary choices away.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Author: Kevin Baronowsky