Supplement
Inulin is a soluble fiber found in foods like chicory root and onions, which passes undigested to the gut, where bacteria ferment it and use it as fuel. People mostly look at it for prediabetes, and the evidence is moderate: reviews of trials found blood glucose improved, meaning it came down. Those findings rest on a small number of studies with about 500 participants, and trials found no clear difference in BMI, HDL cholesterol, or appetite.
Sources: PMID 31805963; PMID 31534973
- Updated
- How we grade
- 8 studies cited
- Best evidence
- Grade B
- Conditions studied
- 9
- Outcomes
- 28
- Graded outcomes
- 0403
Evidence by condition
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose Small Improvement | Improves (the measure goes down) | Small effect | 2 studies | 504 people | ||
Studies that measured blood glucose
| ||||||
| Body Mass Index (BMI) No effect | NoneNo effect | 634 people | ||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 1 study | 607 people | |||
Studies that measured low-density lipoprotein (ldl) | ||||||
| HbA1c | Improves (the measure goes down) | 504 people | ||||
| High-density lipoprotein (HDL) | Improves (the measure goes up) | 599 people | ||||
| Insulin | Changes; see studies | 504 people | ||||
| Insulin Resistance | Improves (the measure goes down) | 504 people | ||||
| Total cholesterol | Improves (the measure goes down) | 607 people | ||||
| Triglycerides | Improves (the measure goes down) | 585 people | ||||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose Small Improvement | Improves (the measure goes down) | Small effect | 2 studies | 504 people | ||
Studies that measured blood glucose
| ||||||
| HbA1c | Improves (the measure goes down) | 504 people | ||||
| Insulin | Changes; see studies | 504 people | ||||
| Insulin Resistance | Improves (the measure goes down) | 504 people | ||||
Obesity
- C-Reactive Protein (CRP): improves
- Ghrelin: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 211 people | ||
Studies that measured c-reactive protein (crp) | ||||||
| Ghrelin | Improves (the measure goes up) | 109 people | ||||
Overweight
- C-Reactive Protein (CRP): improves
- Ghrelin: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 211 people | ||
Studies that measured c-reactive protein (crp) | ||||||
| Ghrelin | Improves (the measure goes up) | 109 people | ||||
Dyslipidemia
- High-density lipoprotein (HDL)
- Low-density lipoprotein (LDL): improves
- Total cholesterol: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| High-density lipoprotein (HDL) No effect | NoneNo effect | 599 people | ||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 1 study | 607 people | |||
Studies that measured low-density lipoprotein (ldl) | ||||||
| Total cholesterol | Improves (the measure goes down) | 607 people | ||||
| Triglycerides | Improves (the measure goes down) | 585 people | ||||
Weight Loss & Maintenance
- Appetite
- Bifidobacterium Abundance: improves
- Liver Fat: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Appetite No effect | NoneNo effect | 43 people | ||||
| Bifidobacterium Abundance | Improves (the measure goes up) | 1 study | 43 people | |||
Studies that measured bifidobacterium abundance | ||||||
| Liver Fat | Improves (the measure goes down) | 43 people | ||||
| Visceral Fat | Improves (the measure goes down) | 43 people | ||||
Migraine Headache
- Migraine Frequency: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Migraine Frequency | Improves (the measure goes down) | 1 study | 80 people | |||
Constipation
- Constipation Signs and Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Constipation Signs and Symptoms | Improves (the measure goes down) | 1 study | 252 people | |||
Studies that measured constipation signs and symptoms | ||||||
General Gut Health
- Bifidobacterium Abundance: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Bifidobacterium Abundance | Improves (the measure goes up) | 1 study | 388 people | |||
Studies that measured bifidobacterium abundance | ||||||
Key findings
- Blood glucoseImproves (the measure goes down)
- C-Reactive Protein (CRP)Improves (the measure goes down)
- Body Mass Index (BMI)
Shop the evidence-backed picks
Third-party tested Inulin products, in the forms the graded studies used where we can match them.
- Grade B
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Studies cited
8 studies from PubMed
- Effects of combined prebiotic fiber supplementation and weight loss counseling in adults with metabolic dysfunction-associated steatotic liver disease: a randomized controlled trial.
- 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 trials.
- Effect of Inulin-Type Carbohydrates on Insulin Resistance in Patients with Type 2 Diabetes and Obesity: A Systematic Review and Meta-Analysis.
- Effect of inulin-type fructans on blood lipid profile and glucose level: a systematic review and meta-analysis of randomized controlled trials.
- Prebiotics may reduce serum concentrations of C-reactive protein and ghrelin in overweight and obese adults: a systematic review and meta-analysis
- Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials.
- Effect of Fructooligosaccharides Supplementation on the Gut Microbiota in Human: A Systematic Review and Meta-Analysis.
- 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 migraine.