How to take inulin powder

Inulin powder has become a popular supplement due to its many health benefits. But how do you take inulin powder to see the best results? There are easy methods for taking this prebiotic fiber.

Dosing(how much inulin powder to take daily)

The following doses have been studied in scientific research:

inulin daily dosage

When starting to take bulk inulin, it’s commonly advised to start slow, perhaps by adding foods that are rich in it into your regular diet to begin with. If you decide to begin to supplement inulin, then begin with small doses between 2-3g per day for the first two weeks, followed by small increases of 1-2g per week up until a dose of around 10g per day. Although some studies have used intakes of between 20-30g per day, intakes within these ranges are more likely to result in greater side effects.

ADULTS

BY MOUTH:

For constipation: 12-40 grams per day for up to 4 weeks.

For diabetes: 10 grams per day for 8 weeks. Drinking 30 grams of inulin-containing milk powder dissolved in water before breakfast and 15 grams dissolved in water before dinner has been used for 12 weeks.

For high levels of fats called triglycerides in the blood (hypertriglyceridemia): The usual dose of inulin is about 14 grams daily.

For obesity: 10-30 grams per day for 6-8 weeks.

CHILDREN

BY MOUTH:

For constipation: 4 grams per day for 6 weeks.

For obesity: 8 grams per day for 16 weeks.

Recommendations for the ideal inulin dosage vary widely, from up to 30g per day. The optimal amount depends on the individual. Factors like age affect how much you need, as digestion tends to slow as we get older.

Research suggests a dose of 8-12g of inulin per day is sufficient for most people to support healthy digestion.

We recommend starting with a smaller dose, around 5g per day, and gradually increasing over 2-4 weeks. This allows your body to adjust and avoids discomfort like gas or bloating. Find your optimal dosage - the amount that provides benefit without side effects.

Inulin's versatility makes it easy to take. Since prebiotics occur naturally in foods, combining it with meals or drinks is an option. However, inulin can also be taken on its own. Mix it into water, juice, smoothies, or even baked goods.

Unlike whole foods, supplements like inulin provide a concentrated dose rapidly. For constipation relief, consider how timing your dose fits into your normal routine. Sudden urgent bathroom trips can be inconvenient.

When you take your daily inulin depends on your preference and habits. Aim for a regular timed dose to maintain consistency. This ensures your digestion is supported daily for full benefits.

Adding a quality prebiotic like wholesale inulin can be a simple way to improve your digestion. Our affordable inulin comes from chicory root and is available in 500g or 1kg bags. Visit our online store to purchase or learn more.

How to Take Inulin Powder for Weight Loss

Although all types of inulin are safe for most people, some are more likely to experience side effects.

When adding bulk inulin powder to the diet, start with small amounts. Begin by adding small amounts of inulin-rich foods to the diet regularly.

When starting to take inulin supplements, some sources suggest beginning with no more than 2–3 g a day for at least 1–2 weeks. Slowly increase this before reaching 5–10 g a day.

Most studies into inulin use 10–30 g per day, gradually increasing the amount over time.

Any side effects should improve with continued use. However, not everyone can tolerate the amounts listed here.

Taking organic inulin powder can support weight loss and weight management in a few key ways:

• It feeds good bacteria like Bifidobacteria that are linked to lower obesity and fat storage (1).

• Inulin increases peptide YY and GLP-1, hormones that control appetite and improve satiety (2).

• By supporting digestion and regularity, inulin prevents stagnating waste that may contribute to bloating and belly fat (3).

To use inulin for weight loss:

• Take 5-10 grams of inulin powder 30 minutes before meals with a glass of water.

• Mixing your dose into a small shake, smoothie or yogurt cup also works well.

• Take it consistently before lunch and dinner to control appetite and cravings.

• Use for at least 4-8 weeks to allow the prebiotic benefits to take full effect.

How to Take Inulin Powder for Sleep

Disrupted sleep is a major problem for many people, with two-thirds of the UK population reporting issues based on a 2017 survey. With so many struggling to get enough rest, new solutions are needed. An intriguing area of research is exploring how gut health could play a role in better sleep.

A 2017 rat study looked specifically at how prebiotics might improve sleep. Rats were fed a dairy-based prebiotic diet then underwent testing. The results showed two notable effects.

First, the prebiotics increased time spent in non-rapid eye movement (NREM) sleep. This restorative stage makes up about 80% of our sleep cycle. During NREM sleep, muscles twitch, breathing and heart rate slow, and tissue repair and muscle/bone growth occurs. The prebiotics helped consolidate and extend this reparative rest.

Second, the prebiotics supported rapid eye movement (REM) sleep rebound after acute stress. REM sleep is when dreaming happens and memory consolidation occurs. Lack of REM can impair learning and brain function. The prebiotic diet helped normalize REM sleep when it was disrupted.

While this was an animal study, some observations in humans also point to prebiotics benefiting sleep. A 2017 BBC documentary had subjects take prebiotics for five days while monitoring sleep. Time spent awake at night dropped from 21% to 9%, indicating improved sleep quality. However, controlled trials are still needed.

One review stated that while the gut microbiome is a promising target, evidence directly linking prebiotics to improved sleep disorders is currently scarce. Further research is warranted.

The ability of prebiotics to restore REM sleep after stress may connect to another benefit: reducing anxiety and depression. By promoting restorative REM sleep, prebiotics may also help mental health. More studies are needed, but the gut-brain connection shows promising potential for prebiotics to improve both physical and mental wellbeing through better sleep.

How to Take Inulin Powder for Constipation

Organic Inulin powder bulk acts as a prebiotic fiber that feeds good bacteria strains like Bifidobacterium. This improves motility and softens stools to relieve constipation.

To use inulin for constipation relief:

• Take 5 grams dissolved in water, juice, tea, or smoothies 1-2 times per day.

• Build up to 10 grams per day for more significant constipation relief.

• Take your daily dose split before meals to support regular bowel movements.

• Use daily for 2-4 weeks to support long-term improvement in bowel regularity.

How to Dissolve Inulin Powder

Inulin powder has a high water solubility rate, making it easy to dissolve:

• Place inulin powder in a glass and add at least 4 ounces of water or other liquid.

• Stir vigorously for 20-30 seconds until fully dissolved. No blender required!

• Add extra water or increase mixing time if powder clumps.

• Mixing into cold or room temperature liquids works best to dissolve inulin quickly.

• Citrus juice, kombucha, milk, and yogurt mask inulin’s bland taste.

  
  

Different Ways to Take Inulin Powder

Inulin powder is versatile and easy to use. Different methods include:

Organic inulin has gained popularity as a supplement for its prebiotic benefits and health perks. This versatile powder can be taken in many ways to suit your routine.

Many choose to simply mix inulin into water, juice, or milk. The mild sweetness blends in seamlessly for an easy dose. Sprinkle it onto cereals, yogurts, or oatmeal to add fiber to breakfast.

Blending inulin into smoothies or protein shakes is another great option. The fruits and flavors cover any subtle taste. For bakers, use inulin to replace sugar in cookie, cake, or bread recipes.

However you choose to take it, inulin powder makes getting your daily prebiotics easy. By adding this specialized fiber to your diet, you can improve gut health, increase nutrient absorption, support immunity, and more. Mix it into your favorite foods and drinks for a simple way to optimize wellbeing.

Stir inulin into hot coffee, tea, or cocoa for an easy, dissolve-able dose. Try this delicious apple cider with inulin for prebiotics.

Blend inulin into smoothies like kefir for a gut health boost. The fruits mask any taste.

Use inulin to replace corn syrup in recipes. Heat 2 cups inulin + 1 cup water to create a thick sweetener.

Bake with inulin by swapping up to 50% of the sugar. This cuts sweets and adds fiber without adjusting wet ingredients. These pumpkin-cranberry cookies use inulin perfectly.

Simply sprinkle inulin onto fruit salads for extra prebiotics.

Inulin thickens and glazes meats like ham, turkey and chicken without lots of sugar. Get our yummy inulin glaze recipe.

Toss steamed carrots with inulin syrup and melted butter for finger-licking flavor. Or glaze roasted veggies.

Add inulin to iced drinks like tea, lemonade and mocktails. Try our refreshing cranberry lemonade with inulin.

Use inulin in breakfast foods like cereal, oatmeal and bars. Sprinkle it on or try these protein-packed “busy morning” breakfast bars.

Help kids take supplements by letting them chase with inulin’s subtle sweetness. It also helps adults tolerate nasty-tasting medicines.

Tips and Hacks for Taking Inulin Powder Easily

Make taking inulin a breeze with these simple tips:

• Inulin powder can be an acquired taste and texture for some. However, there are easy ways to make taking it more enjoyable.

  
  

• First, blend your inulin into a flavorful juice or smoothie. The bold flavors will mask any subtle taste from the powder. Using a smoothie also improves the mouthfeel.

  
  

• Another idea is to stir your daily dose into foods like oatmeal, yogurt, or soup. Pairing it with your favorite recipes makes inulin powder easier to swallow.

  
  

• It also helps to start low and go slow when introducing inulin. Begin with just 2-3 grams and gradually increase the dose over several weeks. This gives your tastebuds time to acclimate to the new sensation.

  
  

• With a few minor adjustments, taking inulin powder can become a simple part of your routine. Focus on mixing it into tasty foods and drinks, and slowly ramp up the dosage. Before you know it, you’ll have made the prebiotic supplement a seamless daily habit.

Recipes with Inulin Powder for Delicious Dishes

Inulin blends seamlessly into sweet and savory recipes:

Inulin Banana Oat Muffins - Add 5 grams inulin to make Bakery-Style Banana Muffins Moist and Delicious | https://www.beamingbaker.com/bakery-style-banana-muffins/

Kiwi Green Smoothie - Blend 5 grams inulin into this Green Kiwi Smoothie With Spinach | https://www.thegardengrazer.com/green-kiwi-smoothie-with-spinach/

Immunity Turmeric Tea Latte - Dissolve 5-10 grams inulin into anti-inflammatory Golden Milk Recipe | https://www.theendlessmeal.com/golden-milk-turmeric-tea-latte/

Chicken Vegetable Soup - Whisk a few tablespoons of inulin into your next batch of homemade chicken noodle soup for added prebiotics.

Overnight Chia Oats - Stir in 2-5 grams of inulin powder before letting your chia seed pudding soak overnight.

How Much Inulin Powder Should I Take?

Most studies showing benefits used doses between 5-30 grams per day. When first starting out, begin with just 2-3 grams daily and gradually increase over several weeks.

Look for the “sweet spot” where you experience benefits like improved digestion and regularity without excessive gas or bloating. Most people do well with a long-term daily inulin intake of 10-20 grams.

Can I Take Inulin Powder with Water?

Yes, you can take inulin mixed into plain water. It dissolves completely in water and has a mildly sweet taste.

Drinking inulin with water 30-60 minutes before a meal maximizes its effects on digestion and appetite control. Fruit juices, plant milks, teas, and smoothies also work well for dissolving inulin powder.

What is the Best Time to Take Inulin?

The best time to take inulin powder is about 30 minutes before meals along with your dose dissolved in water or another liquid.

Your body produces the most digestive enzymes and stomach acid right before eating, so taking inulin just prior allows it to work most effectively.

Spread out your daily dosage, taking your inulin powder 2-3 times per day before meals for the biggest prebiotic effect.

Should I Take Inulin Before or After I Eat?

Research clearly shows taking inulin before meals results in the greatest benefits for digestion, regularity, appetite control and gut health.

When ingesting inulin before eating, it has time to fully dissolve and expand to support healthy digestion and nutrient absorption of the coming meal.

Taking inulin powder after eating may lead to incomplete breakdown, limited prebiotic effects, and possible digestive discomfort.

Is Inulin Sweet?

Yes, inulin powder has a mildly sweet taste, about 10-15% the sweetness of sugar. It provides a light sweetness without spiking blood sugar.

The subtle sweetness and soluble fiber make inulin work well for replacing some of the sugar and fat in baked goods and other recipes.

How to Make Inulin Powder

While inulin occurs naturally in many foods, extracting and concentrating it into a powder form requires a multi-step manufacturing process:

• Inulin is extracted from chicory roots using hot water and ethanol to isolate the inulin fibers.

• Extracts are filtered and purified multiple times to increase the inulin content.

• The solution is then spray dried at high heat to turn the inulin extract into a dry powder.

• Low-heat options like freeze-drying also work to create powder while preserving the prebiotic fibers.

• The final powder contains up to 90-95% purified inulin along with small amounts of minerals and plant sugars.

This extensive process allows the creation of a concentrated, easy-to-use inulin powder supplement.

References:

[1] https://pubmed.ncbi.nlm.nih.gov/29099780/

[2] https://pubmed.ncbi.nlm.nih.gov/26335370/

[3] https://www.sciencedirect.com/science/article/pii/S1756464617300754

[4] https://pubmed.ncbi.nlm.nih.gov/31141830/

[5] https://www.mdpi.com/2072-6643/10/8/955

[6] https://pubmed.ncbi.nlm.nih.gov/23921648/

ABOUT AUTHOR

Celine Xu is a botanist with over 15 years of experience researching and developing plant extracts for nutritional and pharmaceutical applications. She leads an R&D team focused on identification, cultivation and extraction of medicinal plants. Celine Xu earned a Ph.D. in Plant Biology from UC Berkeley and has authored numerous articles in peer-reviewed journals about the health benefits of specific phytochemicals. She frequently speaks at industry conferences about new developments in plant extract research. Celine Xu is dedicated to advancing the scientific understanding of how targeted plant compounds can be used to improve human health.