Biohack Your Coffee: A Love Letter to Inulin Powder
Not to toot my own horn, but this might but my most anticipated blog post yet. The mythical "inulin powder" is one of the very few supplements that I actually take every single day (for years now), the easiest adaptation to my lifestyle (I add it to my coffee. Don't worry–it totally dissolves), and one of the topics I get asked about the most. It's also one of the products that clients always want to try, and always have raving reviews. So here we go, your definitive guide to inulin, or "Inulin 101," if you will. Start brewing a cup of coffee and get ready to transform your gut and overall health.
Just a quick preface, there's no such thing as a miracle diet, pill, or supplement (except whole fruits and vegetables). Every human body is not consistent like computers, and we're all built with entirely different genetic makeup, cells, and nutritional needs. While there are many promising studies for the many health benefits of inulin, and I swear by the benefits and the effects for myself, no one should go crazy with anything that's processed into a powder. Start with a small serving, consult your doctor if you have any intestinal or digestive symptoms it could affect, and always be a guinea pig and advocate for your own body.
What is Inulin?
Inulin is a soluble plant fiber, which acts like a prebiotic. This is just a fancy way of saying inulin is unable to be broken down or absorbed once in the digestive tract, and acts as food for the good bacteria in the gut (AKA probiotics, but you already knew that, right?). For all the science nerds out there, inulin comes from inside the roots and stems of many plants, meant to store energy and regulate the plant's internal temperature. And for the less-science nerds, this means that inulin is a grounding, lively energy force.
You can reap the powerful benefits of the plant fiber from many fruits, vegetables, and herbs (about 35,000 to be exact! See below for a few of the most common). However, if you're ready to bio-hack your way to optimal health the 2020 way, you can also add a powdered form to baked goods (use it as a flour replacement), or be like me and add it to your coffee for some serious benefits.
Benefits of Inulin
Improves Overall Gut Health
When inulin is mixed with liquid, it can form a gel-like substance. It will act like aloe vera or soaked chia seeds in the digestive tract to lubricate the digestive system and help relieve constipation. Some research also shows fructans from inulin rapidly ferment in the colon to produce more healthy bacteria. Because of this, the soluble fiber can also protect against bad bacteria or harmful yeast that can cause inflammation in the gut (looking at you, IBS).
During the fermentation process, the inulin also passes through the large intestine and feeds intestinal microflora (or good gut bacteria), helping them thrive. Yeah that was a lot of academic words, but you get the point, right? It's a serious superfood for optimizing gut health. Think: less bloat, better digestion, and more consistent bowel movements (we all need more of that, am I right ladies?).
Better Blood Sugar Control
Another inulin benefit that doesn't get as much press (it's not quite as sexy as gut health) is that it doesn't cause insulin to be secreted and therefore, won't raise blood sugar. Since fiber carbohydrates cannot be broken down, it also might help you feel satisfied for longer. In other words, if you get hangry because your blood sugar drops quickly when you haven't eaten in a couple hours, adding some inulin to your diet (or just more soluble fiber in general) might help the hanger and will let your friends and loved ones want to be around you again (yes, even when it's past snack time). Just saying.
Improves Bone Health
Inulin can help the body absorb minerals like calcium and magnesium, which are minerals that improve bone density. Many studies (like this one) find that there could be a link to overall bone health and inulin intake, as well as other benefits that come from essential nutrients like calcium, magnesium, and vitamin C. While we're on the topic of nutrient absorption (one of my favorite topics), since inulin may slow digestion, your body is more able to absorb all nutrients from the foods you eat.
Boosts Heart Health
Since inulin passes through the digestive tract and cannot be absorbed by the body, it also sucks in and binds with toxins, cholesterol particles, and other waste. Healthy soluble fiber in general also helps lower cholesterol (naturally!). Essentially, these prebiotic fibers can reduce the buildup of fatty plaque that's associated with lots of heart problems.
Natural Food-Forms of Inulin
fresh herbs
yams
asparagus
leeks
onions
bananas
garlic
artichokes
jicama
dandelion root
yacon root
Have you tried taking an inulin supplement?
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