Inulin
Inulin is a prebiotic fiber studied for gut, metabolic, and mineral-absorption outcomes. GI side effects are common at higher doses.
Overview
What is inulin?
Inulin is a prebiotic that is found in onions, asparagus, artichokes and wheat.
Dosage
Dosing information unavailable.
Effect graph
Effect heatmap
SupplementDEX Database
20 conditions for , and rated at least stars. All purchase bands. No minimum star filter.
Database Snapshot
Most inulin research is concentrated in a handful of conditions.
- Obesity accounts for 9 of 53 studies (17%).
- Diabetes accounts for 7 of 53 studies (13%).
- High cholesterol accounts for 6 of 53 studies (11%).
- Sparse coverage remains for Celiac disease, Antibiotic-associated diarrhea, Child growth.
Dietary Sources
Top dietary sources
Food sources
Sources include Apples, Bananas, Chicory Root, Garlic, Grapefruit, Jerusalem Artichokes, Jicama, Leeks, Oats, Onions, Shallots, and Wheat Bran.
Safety
Oral inulin is generally safe but may result in gastrointestinal side effects including bloating, diarrhea, flatulence and abdominal cramping.
In the US, inulin is General Recognized As Safe.
Frequently Asked Questions
References
Sources45 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Constipation
5 references1.SupplementDEX Database: Constipation — Effect of consumption of chicory inulin on bowel function in healthy subjects with constipation: a randomized, double-blind, placebo-controlled trial2017
In healthy constipated adults, chicory inulin (12 g/day) increased stool frequency and improved bowel function versus placebo over 4 weeks.
2.SupplementDEX Database: Constipation — The use of inulin-type fructans improves stool consistency in constipated children. A randomised clinical trial: pilot study2017
In constipated children aged 2–5 over 6 weeks, inulin-type fructans (4 g/day) improved stool consistency and bowel habits versus maltodextrin placebo.
3.SupplementDEX Database: Constipation — Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials2014
A meta-analysis of constipation trials (144 participants) found inulin significantly improved stool frequency, consistency, and bowel function versus control.
4.SupplementDEX Database: Constipation — Effects of chicory inulin in constipated elderly people: a double-blind controlled trial2011
In 25 elderly constipated adults, chicory inulin (15 g/day) increased bowel movement frequency and improved gut comfort versus placebo.
5.SupplementDEX Database: Constipation — Effects of inulin and lactose on fecal microflora, microbial activity, and bowel habit in elderly constipated persons1997
In 10 elderly constipated patients, inulin (20–40 g/day) improved fecal microflora and bowel habits versus lactose.
SupplementDEX Database · Diabetes
7 references6.SupplementDEX Database: Diabetes — Inulin intake and the incidence of cardiometabolic diseases: a prospective cohort study2022
A prospective cohort study examined whether habitual dietary inulin intake is associated with incidence of cardiometabolic diseases in adults.
7.SupplementDEX Database: Diabetes — Effect of inulin-type fructans on appetite in patients with type 2 diabetes: a randomised controlled crossover trial2021
In 12 adults with type 2 diabetes over 6 weeks, inulin-type fructans (16 g/day) improved appetite regulation and reduced hunger versus maltodextrin.
8.SupplementDEX Database: Diabetes — Efficacy of inulin supplementation in improving insulin control, HbA1c and HOMA-IR in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials2020
A meta-analysis of RCTs (661 type 2 diabetes patients) found inulin significantly improved HbA1c, insulin control, and HOMA-IR versus control.
9.SupplementDEX Database: Diabetes — Inulin-type fructans supplementation improves glycemic control for the prediabetes and type 2 diabetes populations: results from a GRADE-assessed systematic review and dose-response meta-analysis of 33 randomized controlled trials2019
A GRADE-assessed meta-analysis (1,346 participants) found inulin-type fructans (~10 g/day) improved glycemic control in prediabetes and type 2 diabetes.
10.SupplementDEX Database: Diabetes — Effect of Inulin-Type Carbohydrates on Insulin Resistance in Patients with Type 2 Diabetes and Obesity: A Systematic Review and Meta-Analysis2019
A meta-analysis found inulin-type carbohydrates reduced insulin resistance and improved metabolic markers in type 2 diabetes and obesity.
11.SupplementDEX Database: Diabetes — Milk Powder Co-Supplemented with Inulin and Resistant Dextrin Improves Glycemic Control and Insulin Resistance in Elderly Type 2 Diabetes Mellitus: A 12-Week Randomized, Double-Blind, Placebo-Controlled Trial2018
In elderly type 2 diabetes patients over 12 weeks, milk powder with inulin and resistant dextrin improved fasting glucose and insulin sensitivity versus plain milk powder.
12.SupplementDEX Database: Diabetes — Inulin controls inflammation and metabolic endotoxemia in women with type 2 diabetes mellitus: a randomized-controlled clinical trial2014
In 49 women with type 2 diabetes over 8 weeks, inulin (10 g/day) reduced inflammatory markers and metabolic endotoxemia versus maltodextrin.
SupplementDEX Database · Obesity
8 references13.SupplementDEX Database: Obesity — Effects of inulin supplementation on body composition and metabolic outcomes in children with obesity2022
In obese Thai children (ages 7–15) over 6 months, inulin (13 g/day) improved body composition and metabolic outcomes versus maltodextrin or advice alone.
14.SupplementDEX Database: Obesity — Physical activity enhances the improvement of body mass index and metabolism by inulin: a multicenter randomized placebo-controlled trial performed in obese individuals2022
In a multicenter RCT of obese adults, inulin (16 g/day) for 3 months improved BMI and metabolism, with greater benefit in those who increased physical activity.
15.SupplementDEX Database: Obesity — Effects of enriched seafood sticks (heat-inactivated B. animalis subsp. lactis CECT 8145, inulin, omega-3) on cardiometabolic risk factors and gut microbiota in abdominally obese subjects: randomized controlled trial2022
In 120 abdominally obese adults over 12 weeks, seafood sticks with inulin (1.7 g/day) plus postbiotic and omega-3 improved cardiometabolic markers versus placebo sticks.
16.SupplementDEX Database: Obesity — The effect of inulin and resistant maltodextrin on weight loss during energy restriction: a randomised, placebo-controlled, double-blinded intervention2020
In 86 overweight women on a −500 kcal/day diet over 12 weeks, adding inulin or resistant maltodextrin (10 g/day each) enhanced weight loss versus placebo milk.
17.SupplementDEX Database: Obesity — Prebiotics Reduce Body Fat and Alter Intestinal Microbiota in Children Who Are Overweight or With Obesity2017
In 22 overweight or obese children over 16 weeks, prebiotic inulin (8 g/day) reduced body fat and altered gut microbiota versus placebo.
18.SupplementDEX Database: Obesity — A Randomised Crossover Trial: The Effect of Inulin on Glucose Homeostasis in Subtypes of Prediabetes2016
In 40 adults with prediabetes in a crossover trial, inulin (30 g/day for 2 weeks) improved glucose homeostasis in some prediabetes subtypes versus cellulose.
19.SupplementDEX Database: Obesity — Beneficial effects of catechin-rich green tea and inulin on the body composition of overweight adults2012
In 30 overweight adults over 2 weeks, combined catechin-rich green tea and inulin reduced body weight (~1.3 kg) and fat mass (~0.8 kg) versus control tea.
20.SupplementDEX Database: Obesity — Four-week supplementation with a natural dietary compound produces favorable changes in body composition1998
In a 4-week diet-and-exercise program, a supplement containing inulin and chromium improved body composition versus placebo in 123 participants.
SupplementDEX Database · Prediabetes
2 references21.SupplementDEX Database: Prediabetes — Prebiotic Inulin Supplementation and Peripheral Insulin Sensitivity in adults at Elevated Risk for Type 2 Diabetes: A Pilot Randomized Controlled Trial2021
In 24 adults at elevated type 2 diabetes risk over 6 weeks, inulin (10 g/day) was evaluated for effects on peripheral insulin sensitivity versus maltodextrin.
22.SupplementDEX Database: Prediabetes — Dietary Supplementation with Inulin Modulates the Gut Microbiota and Improves Insulin Sensitivity in Prediabetes2021
In 49 adults with prediabetes over 6 months, inulin (15 g/day) modulated gut microbiota and improved insulin sensitivity versus baseline.
23.SupplementDEX Database: Antibiotic-associated diarrhea — Inulin and fructo-oligosaccharides for the prevention of antibiotic-associated diarrhea in children: report by the ESPGHAN Working Group on Probiotics and Prebiotics2012
An ESPGHAN working group report reviewed evidence on inulin and fructo-oligosaccharides for preventing antibiotic-associated diarrhea in children.
SupplementDEX Database · Migraine
1 reference24.SupplementDEX Database: Migraine — A randomized, double-blind, placebo-controlled parallel trial to test the effect of inulin supplementation on migraine headache characteristics, quality of life and mental health symptoms in women with migraine2024
In 80 women with migraine (ages 20–50) over 12 weeks, inulin (10 g/day) improved headache characteristics, quality of life, and mental health versus placebo.
SupplementDEX Database · Celiac disease
2 references25.SupplementDEX Database: Celiac disease — Beneficial Effect of Oligofructose-Enriched Inulin on Vitamin D and E Status in Children with Celiac Disease on a Long-Term Gluten-Free Diet: A Preliminary Randomized, Placebo-Controlled Nutritional Intervention Study2018
In 34 children with celiac disease on a gluten-free diet over 3 months, oligofructose-enriched inulin (10 g/day) improved vitamin D and E status versus placebo.
26.SupplementDEX Database: Celiac disease — A Randomized, Placebo-Controlled, Pilot Clinical Trial to Evaluate the Effect of Supplementation with Prebiotic Synergy 1 on Iron Homeostasis in Children and Adolescents with Celiac Disease Treated with a Gluten-Free Diet2018
In non-anemic children and adolescents with celiac disease, Synergy 1 prebiotic (10 g/day) was evaluated for effects on iron homeostasis versus placebo.
SupplementDEX Database · Child growth
1 reference27.SupplementDEX Database: Child growth — Long-Term Safety and Efficacy of Prebiotic Enriched Infant Formula-A Randomized Controlled Trial2021
In 160 healthy infants, formula supplemented with 0.8 g/dL inulin-type oligosaccharides was evaluated for safety, tolerance, and microbiota effects over the first year.
28.SupplementDEX Database: Chronic kidney disease (CKD) — Effects of Dietary Fiber Supplementation on Modulating Uremic Toxins and Inflammation in Chronic Kidney Disease Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials2025
A meta-analysis of CKD patients found dietary fiber supplementation reduced uremic toxins and inflammatory markers versus control.
29.SupplementDEX Database: Chronic kidney disease (CKD) — Prebiotic Therapy with Inulin Associated with Low Protein Diet in Chronic Kidney Disease Patients: Evaluation of Nutritional, Cardiovascular and Psychocognitive Parameters2020
In 41 CKD patients, inulin (19 g/day) combined with a low-protein diet modulated inflammatory and nutritional markers versus diet alone.
SupplementDEX Database · Cystic fibrosis
1 reference30.SupplementDEX Database: Cystic fibrosis — Impact of high-dose cholecalciferol (vitamin D3) and inulin prebiotic on intestinal and airway microbiota in adults with cystic fibrosis: A 2 × 2 randomized, placebo-controlled, double-blind pilot study2024
In a 12-week pilot RCT of 10 adults with cystic fibrosis, high-dose vitamin D3 plus inulin (12 g/day) altered intestinal and airway microbiota versus placebo.
SupplementDEX Database · Dyslipidemia
1 reference31.SupplementDEX Database: Dyslipidemia — Effect of inulin-type fructans on blood lipid profile and glucose level: a systematic review and meta-analysis of randomized controlled trials2017
A meta-analysis of 20 RCTs (607 adults) found inulin-type fructans modestly lowered LDL cholesterol over 8–12 weeks versus control.
SupplementDEX Database · Energy expenditure
1 reference32.SupplementDEX Database: Energy expenditure — Effect of Intake of Bifidobacteria and Dietary Fiber on Resting Energy Expenditure: A Randomized, Placebo-Controlled, Double-Blind, Parallel-Group Comparison Study2024
A randomized, double-blind, placebo-controlled trial in overweight or mildly obese adults showing that daily intake of 1×10¹⁰ CFU Bifidobacterium animalis subsp. lactis GCL2505 plus 5 g inulin significantly increased resting energy expenditure by ~84 kcal/day versus placebo after 4 weeks, along with increased fecal bifidobacteria counts.
SupplementDEX Database · High cholesterol
5 references33.SupplementDEX Database: High cholesterol — Assessing the effects of inulin-type fructan intake on body weight, blood glucose, and lipid profile: A systematic review and meta-analysis of randomized controlled trials2021
A systematic review and meta-analysis found inulin-type fructans modestly reduced body weight, fasting glucose, and improved lipid markers across varied populations.
34.SupplementDEX Database: High cholesterol — Effects of inulin on lipid parameters in humans1999
Human trials of inulin at 14–20 g/day generally showed no significant changes in fasting total, LDL, or HDL cholesterol versus control.
35.SupplementDEX Database: High cholesterol — Effect of consumption of a ready-to-eat breakfast cereal containing inulin on the intestinal milieu and blood lipids in healthy male volunteers1999
In 12 healthy men over 12 weeks, a breakfast cereal with 18% inulin improved colonic milieu but did not significantly change fasting blood lipids versus rice cereal.
37.SupplementDEX Database: High cholesterol — The effect of ingestion of inulin on blood lipids and gastrointestinal symptoms in healthy females1997
In 64 healthy women over 4 weeks, 14 g/day inulin added to spread did not significantly change fasting cholesterol or triglycerides versus control.
36.Effects of dietary inulin on serum lipids in men and women with hypercholesterolemia. See external sourceExternal source
SupplementDEX Database · High triglycerides
1 reference38.SupplementDEX Database: High triglycerides — Dietary fructans and serum triacylglycerols: a meta-analysis of randomized controlled trials2007
A meta-analysis of fructan RCTs found dietary inulin-type fructans significantly reduced serum triacylglycerols in adults.
SupplementDEX Database · Menopause
1 reference39.SupplementDEX Database: Menopause — Effects of prebiotic-rich yogurt on menopausal symptoms and metabolic indices in menopausal women: a triple-blind randomised controlled trial2022
In 60 menopausal women over 6 weeks, daily prebiotic-rich yogurt reduced total menopausal symptom scores and improved metabolic indices versus regular yogurt.
SupplementDEX Database · Metabolic dysfunction-associated steatotic liver disease (MASLD)
1 reference40.SupplementDEX Database: Metabolic dysfunction-associated steatotic liver disease (MASLD) — Effects of combined prebiotic fiber supplementation and weight loss counseling in adults with metabolic dysfunction-associated steatotic liver disease: a randomized controlled trial2025
A randomized controlled trial in adults with metabolic dysfunction–associated steatotic liver disease (MASLD) which found that 24 weeks of oligofructose-enriched inulin (16 g/day) plus weight-loss counseling did not significantly reduce intrahepatic fat versus placebo, but did reduce trunk fat percentage, appetite scores, and increased beneficial Bifidobacterium abundance in the gut microbiome.
SupplementDEX Database · Mood
3 references41.SupplementDEX Database: Mood — Inulin-type fructans and 2'fucosyllactose alter both microbial composition and appear to alleviate stress-induced mood state in a working population compared to placebo (maltodextrin): the EFFICAD Trial, a randomized, controlled trial2023
In 92 healthy adults (ages 18–50), inulin-type fructans plus 2'-fucosyllactose (8 g/day) improved stress-induced mood and altered gut microbiota versus maltodextrin.
42.SupplementDEX Database: Mood — Prebiotic effect on mood in obese patients is determined by the initial gut microbiota composition: A randomized, controlled trial2021
In 106 obese patients over 3 months, prebiotic inulin (16 g/day) improved mood, but effects depended on baseline gut microbiota composition.
43.SupplementDEX Database: Mood — Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials2019
A meta-analysis of 34 controlled trials found probiotics modestly reduced depression and anxiety, while prebiotics showed no significant benefit for either.
44.SupplementDEX Database: Nonalcoholic fatty liver disease (NAFLD) — Randomised Double-Blind Placebo-Controlled Trial of Inulin with Metronidazole in Non-Alcoholic Fatty Liver Disease (NAFLD)2020
In 62 NAFLD patients, brief metronidazole followed by inulin after a very-low-calorie diet reduced ALT and helped maintain weight loss versus placebo.
45.SupplementDEX Database: Polycystic ovary syndrome (PCOS) — Effects of inulin-type fructans with different degrees of polymerization on inflammation, oxidative stress and endothelial dysfunction in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial2022
In 68 women with PCOS over 12 weeks, inulin-type fructans (10 g/day) reduced inflammation, oxidative stress, and endothelial dysfunction markers versus placebo.