Inulin Powder: Prebiotic Fiber for Gut Health

Inulin is a **soluble prebiotic fiber** made of fructan chains, typically extracted from **chicory root**, agave, or Jerusalem artichoke. It dissolves in liquids, has a light sweetness (~10% of sugar), and acts as a **bulking** and **fat-mimicking** ingredient.

- **Calories:** ~1.5 kcal per gram (fermentable fiber) - **Fiber:** up to **85–90 g per 100 g** - **Carbs:** mostly non-digestible fructans - **Allergens:** naturally **gluten-free**

- **Prebiotic:** feeds **Bifidobacteria** & other beneficial microbes - May support **regularity**, softer stools, and overall gut comfort (when dosed gradually) - Can help **reduce sugar** and **fat** in recipes while keeping texture - May aid **calcium absorption** and support **blood sugar** moderation when part of meals

- As a **FODMAP (fructan)** it can cause **gas/bloating**—start low - People with **IBS**, **SIBO**, or fructan sensitivity may need to limit - Large single doses (>10 g) more likely to cause discomfort - Hydrate well; best taken with food

- **Start:** 2–3 g/day for a week → increase to **5–10 g/day** as tolerated - **Stir into:** yogurt, smoothies, oatmeal, coffee/tea - **Bake with it:** replace **10–25%** of sugar or part of flour for fiber & body - **Dressings/sauces:** whisk in for silkier mouthfeel - **Combine** with varied fibers (oat β-glucan, psyllium) for a balanced mix

Inulin powder is a versatile **prebiotic fiber** that boosts gut-friendly bacteria and adds body to recipes—dose gradually to minimize bloating.