Inulin is a sneaky FODMAP as it likes to hide in processed foods! Before we learn where inulin hides, let’s figure out what it is.
What is Inulin And Is It A FODMAP?
Inulins are a type of polysaccharide that is found inside many types of plants and they use it to store energy (1). Inulins also belong to a type of dietary fibres known as fructans (1 2 3). Fructans are part of the oligosaccharides group in the FODMAP acronym and can cause serious digestive distress for some people with irritable bowel syndrome (IBS) (2 3). This is because inulin is not absorbed in our small intestine, which means when it reaches the large intestine it is feasted on by our gut bacteria and this fermentation can cause bloating, abdominal pain, wind, and diarrhoea (2 3).
Why is inulin consumption recommended?
You may be wondering why inulin consumption is recommended if it causes so many pesky issues. Well for normal people without GI issues, inulin acts as a functional food and can be beneficial for their bodies (1 3 4). Research shows that inulin can have a prebiotic effect on the gut bacteria (1). Prebiotics are foods or substances that help encourage the growth of healthy bacteria in our guts (5). Inulin as a prebiotic is believed to help with:
- increasing the amount of calcium and minerals being absorbed from foods
- supporting a healthy immune system
- relieving and reducing intestinal problems (providing it doesn’t cause a FODMAP reaction)
Inulin can also decrease constipation by increasing the amount of fibre you consume. The fibre helps by increasing the volume and water content of your stools, making them easier to pass (1).
Where is inulin found?
Inulin is naturally found in a variety of fruit, vegetables, and grains such as chicory root, globe and Jerusalem artichokes, wheat, barley, onion, leeks, garlic, dandelion root, and bananas (1 6 7). Unripe common bananas are low FODMAP as the fructan levels are low enough not to cause digestive distress, however as the bananas ripen the fructan levels increase to a high FODMAP level (2).
What processed food is inulin added into?
Inulin has a neutral taste which means it can be used to replace sugar, fat, flour or fibre in processed foods without changing the flavour (6). Most commercially used inulin is extracted from chicory root (6). Inulin is often added to dairy products, yoghurts, frozen desserts, dietetic products, and meal replacers, table spreads, baked goods or bread, breakfast cereals, tablets and supplements, protein powders, and many other products (6). I have personally found it in rice crackers, gluten free bread, and mixed in with stevia (a natural sugar replacer).
What can inulin be called in food labels?
You need to check product labels for inulin, chicory root, chicory root extract, and chicory root fibre, to make sure it doesn’t sneak into your low FODMAP diet through processed foods. Also be aware that inulin can also be labelled as dietary fibre in some countries (8 9).
If you are on the low FODMAP diet how should you deal with inulin?
While on the first phase of the low FODMAP diet it is recommended that you reduce the amount of fructans (including inulin) that you consume (2 3). Avoid foods that contain high levels of naturally occurring inulin, and try to avoid products with added inulin (2 3). After the first phase of the low FODMAP diet you can test your tolerance to fructans and see if you can add them back into your diet.
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Yvonne says
March 31, 2019 at 3:48 pmI just read an article (https://www.esha.com/dietary-fiber-nutrition-facts-label/) that states there has been an update to our labeling (US) so that inulin no longer has to be counted as part of dietary fiber. That will make it even more difficult to determine where inulin hides. I am just starting a 6-week Low FODMAP diet to try to straighten out my gut after being severely ill for 3 months and basically I just have to assume if it isn’t fresh it has inulins – and I do mean fresh. If I buy anything, I have to assume it contains inulins – unstated. How sad for those of us trying to find a way to get well – but if we stay as fresh as possible I guess it is better for us in the long run anyway as long as we can afford it. Amazing how much it costs to buy everything fresh (produce, meat, bones for broth, dried beans, etc.) to try to avoid as much inulin as possible. Healthier – but expensive. I realize it doesn’t say to completely avoid inulins on a low FODMAP diet but my copy says to try to limit inulins as much as possible and as ill as I have been – I am willing to try anything at this point.
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Alana Scott says
March 31, 2019 at 10:45 pmHi Yvonne,
We would interpret the article you’ve read a little bit differently. What the article is talking about is the nutrition panel or nutrition facts panel, not the ingredient list. Inulin also called chicory root, chicory root extract, and chicory root fibre will still need to be listed in the ingredient list in the product. Make sure you check the ingredient list as this will help you identify if a processed product has inluin in it or not. Also if you are in the first phase of the low FODMAP diet be really careful with dried beans as most of these are high FODMAP. I hope that helps!
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James says
July 7, 2019 at 1:02 pmHi there, love your website it’s such a great resource!
I’d love to know what the acceptable serving size of inulin would be to keep it low fodmap? I’ve found a great protein powder that with the exception of inulin, fits the bill.
It’s got a serving size of 0.8g inulin.
Yay or nay?
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Alana Scott says
July 8, 2019 at 9:53 pmHi James,
Thanks for commenting! Unfortunately, we don’t have any FODMAP serving size information on inulin as an ingredient by itself. This means if you are in the first phase of the low FODMAP diet we would recommend avoiding that protein powder for a few weeks and then testing your tolerance levels to it.
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Jennifer Charney says
August 10, 2019 at 5:26 amProblem with avoiding fruit is if you are also trying to avoid Alzheimer’s if it is in your family and you are quite certain you have ApoE4. I have to eat grapes, blueberries, pomegranates, etc as these fruits have been shown to help protect the brain so there has to be another way than just to avoid everything when there are healthy things we need for food reasons. They are also anti-cancer. They are also some of my favorite foods along with cherries.
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Jennifer Charney says
August 10, 2019 at 5:26 amI meant for good reasons, not food reasons, lol.
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Alana Scott says
August 11, 2019 at 9:44 pmHi Jennifer,
Thanks for commenting. Nowhere on alittlebityummy.com do we recommend avoiding fruit. If your healthcare team has recommended you try the low FODMAP diet, then during the first phase of the diet it is recommended that you focus on eating low FODMAP fruit. Low FODMAP fruits actually include grapes and you can still enjoy small serves of blueberries and pomegranate. This first phase of the low FODMAP diet only lasts 2 to 6 weeks and once you’ve seen an improvement in your gut symptoms you can move on to phase 2.
In phase 2 of the FODMAP diet, you go through a food challenge process. You test each of the FODMAP groups to see which ones trigger symptoms and which ones you can enjoy without having issues.
In phase 3 of the FODMAP diet, you bring back the FODMAP groups that don’t trigger symptoms and you only continue to avoid foods that trigger your gut symptoms.
Does that make more sense?