Inulin-rich foods

Inulin is a kind of fiber with sugar, of the fructo-oligosaccharide class, which is present in some vegetables such as onions, garlic, burdock, chicory or wheat, for example, but which can also be ingested in the pre-biotic form purchased at the pharmacy, to balance the bacterial flora in the intestine and improve intestinal transit. In addition, inulin can also be used to reduce triglyceride levels, decrease inflammation in the case of colitis or irritable bowel syndrome and even to prevent the development of bowel cancer.

Inulin increases the absorption of calcium, magnesium and other nutrients through the intestine and, therefore, is able to not only treat malabsorption syndrome in cases of diarrhea attacks, but is a good way to complete the treatment. osteoporosis in menopause, for example.

Onions, garlic, wheat, chicory and burdock

Tomato, barley, asparagus, rye and leek

Benefits of inulin

Inulin intake in food or in the form of prebiotics, bought at the pharmacy, facilitates the development of healthy bacteria in the intestine, relieving constipation. However, its health benefits go beyond that and include:

Reduction of triglyceride levels: inulin decreases the production of triglycerides by reducing their intestinal absorption. Prevention of colon cancer: inulin decreases and controls the growth of pathogenic bacteria in the intestine, decreasing the amount of toxins produced and the time that they stay in contact with the intestine, making sure that, in the case of small intestinal lesions, they do not become malignant. Prevention and treatment of osteoporosis: inulin facilitates the absorption of calcium by the intestinal mucosa, increasing the availability of calcium that can be used to increase bone density. Thus, supplementation of inulin, especially from the diet of elderly people with bone problems, can also help in fracture recovery. Improves the immune system: inulin favors the growth of beneficial bacteria for the body, preventing the overgrowth of other bacteria. Increasing the immune barrier preventing the frequent appearance of common colds and flu. Reduces cramps, diarrhea and other symptoms of inflammatory bowel diseases, such as Diverticulitis, Ulcerative Colitis, Irritable Bowel Syndrome and Crohn's Disease: in these cases, inulin, by increasing the hydration of the stools and reducing the presence of pathogenic bacteria, reduces not only the exaggerated fermentation of feces that causes colic, but also improves the structure of the fecal bolus, decreasing the inflammation of the intestine and the frequency of diarrheal crises.

Thus, the use of inulin is important to improve the immune barrier, increase the absorption capacity of nutrients, reduce blood triglycerides and guarantee the health of the intestine, regulating the frequency of bowel movements and avoiding, especially in the case of inflammatory bowel diseases, sudden changes between constipation and diarrhea that can cause damage to the intestine.

List of foods rich in inulin

Some foods rich in inulin, which have fructans or fructoligosaccharides in their composition, include:

Wheat	Tomato
Onion	Barley
Garlic	Rye
Burdock	Asparagus
Chicory	Leek

However, to ensure all the benefits of healthy gut fibers and bacteria, in addition to the intake of inulin and fibers present in salads and soups, which act as prebiotics creating an environment favorable to the development of good bacteria, it is also important to take regular probiotics in yogurts, for example, as this makes the bacterial flora remain healthy.