Inulin (Chicory Root Fiber)
Also known as: chicory root fiber, chicory inulin, inulin-type fructans, long-chain inulin, Orafti, Fibruline
Inulin is a soluble, fermentable fructan fiber extracted mainly from chicory root, though it also occurs in Jerusalem artichoke, agave, and onions. It passes the small intestine undigested and is fermented by colonic bacteria, particularly bifidobacteria, producing short-chain fatty acids. Dose-response trials in healthy adults found bifidogenic effects at 5–8 g per day. It is used in gut-health, fiber, and synbiotic products and as a bulking agent in powders and gummies. Gas and bloating are common above about 10 g per day, especially when introduced abruptly.
Research summary
Selectively fermented by bifidobacteria and other colonic microbes to short-chain fatty acids; studied for effects on microbiota composition, stool frequency, and calcium absorption.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 5 g | 5–10 g | — | — |
Start at 2–3 g per day and build to 5–10 g over one to two weeks to limit gas and bloating. Split doses with meals improve tolerance. Long-chain (high-performance) inulin ferments more slowly than short-chain fructans and is usually better tolerated. Dietary fiber daily value is not included in the reference table, so has_daily_value is false pending review.
Standardization: ≥90% inulin (dry basis); degree of polymerization stated (long-chain DP ≥ 23 vs. native DP ~10)
Source material: chicory root extract
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Mildly sweet, neutral flavor; excellent bulking agent and gummy texturizer. Capsule counts are impractical above about 2 g per serving.
Formulation notes
Hygroscopic; can shorten probiotic viability in humid fills. Fermentable, so not suitable for low-FODMAP positioning. Gas and bloating are the main tolerability issue.
Sources
- A double-blind placebo-controlled study to establish the bifidogenic dose of inulin in healthy humans. (Kolida 2007)PubMed
- The capacity of nondigestible carbohydrates to stimulate fecal bifidobacteria in healthy humans: a double-blind, randomized, placebo-controlled, parallel-group, dose-response relation study. (Bouhnik 2004)PubMed
- Examine.com — InulinExamine
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