Does Inulin Have Any Benefits for Keto? What are Side Effects?

Inulin is a substance that is growing in popularity in the health sphere right now. It might sound like a new chemical compound created in a laboratory, but it’s something we have all eaten – maybe you have it every day! Inulin powder is a popular supplement that people are adding to their smoothies. So, in this article, we shall answer the question, “Is inulin keto-friendly?”

Do you have a particular question about the benefits and side-effects of inulin on keto? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page. 

What is inulin?

Inulin is a starchy substance found naturally in fruits and herbs, for example, in bananas, asparagus, onions, and wheat. It’s a sweetening substance that is mostly sourced from soaking chicory roots in hot water. 

Inulin can be used in sweeteners like stevia, which is not as healthy as many marketers made us think. Inulin is mostly used for weight loss and treating diarrhea, constipation, and diabetes. 

Inulin does not get absorbed or processed in the stomach like most sugar molecules. It skips all that and goes directly to the colon or bowels. While at the bowels, inulin helps the naturally-existing bacteria to grow better. These bacteria help maintain bowel health. This is one of the reasons why inulin is termed a “prebiotic.”

Many people might want to know what inulin tastes like. The inulin taste depends on what type of product you choose. Most powders taste sweet and can be used as a sweetener. However, other brands may add flavors that affect the taste of insulin.

What is inulin used for?

Inulin is specifically used to help with correcting certain digestive issues. Let’s take a look at some of the most common inulin uses. 

Inulin helps with reducing diarrhea

Taking an inulin food supplement can help with stabilizing diarrhea. Inulin works with the good bacteria in your bowels to fix the consistency of your stool. If you are dealing with diarrhea, then inulin really helps. 

Inulin reduces constipation 

Much like how inulin helps with diarrhea, it also helps with constipation. It balances out consistency so that everything runs smoothly in your digestive system. Inulin is especially helpful for older people who find it hard to go to the bathroom. 

Inulin balances helpful bacteria in the colon

Our bodies are home to thousands of bacteria. These bacteria are good and play a part in maintaining the proper functioning of our systems. However, sometimes the levels of bacteria may get out of hand. This is where inulin helps. It gets bacteria back into their natural levels. 

Inulin helps with weight loss

We all know how bad sugar is when you are trying to lose weight. It is calorie-dense while providing next to no nutritional value. If you’re on the keto diet, eating sugar will kick you out of ketosis. White table sugar is just bad for weight loss in general. However, inulin has next to no calories (only 6.3kcal per gram), and it doesn’t spike your blood sugar levels. 

Can you use inulin on keto?

Yes, inulin is okay to use in the keto diet and other low-carb diets. It doesn’t have many calories – just 6.3 kcal/g. Plus, it doesn’t spike blood sugar. It heads straight from the stomach to the bowels, where it helps to balance the gut bacteria. 

As we all know, sugar is not allowed on the keto diet. But people try all sorts of sweeteners so they can satisfy their sweet tooth. They use things like stevia, allulose, and monk fruit sweetener. However, sweeteners like stevia are really harmful to our health. That’s why it’s better to keep away from them. The good news is that inulin is not only non-toxic, but it’s also actually good for gut health!

What foods have inulin?

You eat inulin every day, even though you might not be aware of it. So, what are the foods with inulin that you should be looking out for? Let’s take a look at the inulin foods list. 

Foods with inulin:

  • Bananas
  • Onions
  • Chicory 
  • Leeks 
  • Garlic 
  • Artichoke
  • Asparagus 
  • Wheat 

When to take inulin as a supplement?

Inulin is found naturally in a lot of common foods. But when is the right time to start taking inulin as a supplement? 

Inulin supplements typically contain 3.1g inulin in one capsule or tablet. You can have these once a day, preferably in the morning after breakfast.

Inulin supplements are ideal for people on a probiotic regimen. They are also great if you are using antibiotic medication to fight a bacterial illness. Inulin supports the growth of healthy gut bacteria. 

How to take inulin powder?

Inulin powder is commonly extracted from chicory roots. It is great for digestive health. Since inulin is prebiotic, it helps to balance out the bacterial colonies that live in our bowels. It is low in calories, vegan, and gluten-free. 

Inulin powder is also a great source of fiber. It can be added to any food or drink, and it won’t change the dish’s texture. It is an excellent supplement to use on the keto diet. 

What are the benefits of inulin on keto?

Inulin is a great supplement when you are on the keto diet. Let’s find out why:

Inulin is a great source of fiber

Fiber is an important aspect of the keto diet. It fills you up so you don’t have to munch on any snacks that could possibly kick you out of ketosis. Taking inulin fiber while on keto can help with reducing your need to snack. 

Inulin won’t kick you out of ketosis

Anything that won’t kick you out of ketosis is truly something to celebrate. Anyone on the keto diet knows how hard it can be to switch from regular to keto. It involves constantly googling, “Is this food keto?” Knowing that a supplement like inulin is safe for keto gives you the assurance that you are still in ketosis. 

Inulin balances your gut bacteria 

Certain diets may cause your gut bacteria to get out of control. When making the switch to the keto diet, inulin will help to balance things out. If you have a history of diarrhea or constipation, inulin will fix that for you. 

Side effects of inulin

Now that we know the benefits of inulin, it’s time to look at the side effects of inulin. Are there any negative effects of this supplement?

As you know, inulin is already found in small quantities in the foods we eat regularly, like onions, bananas, artichoke, and other inulin sources. However, an inulin supplement is a concentrated amount of inulin powder. Ingesting it in large quantities may lead to bloating, belching, stomach pain, and flatulence in some people. However, most people will have no reaction to inulin whatsoever. 

Taking inulin on keto. Is it worth it?

Taking inulin is okay while on the keto diet. Most people use inulin to treat their digestive problems. However, you can use inulin as a sweetener on the keto diet. It won’t spike your blood sugar like regular sugar, so it is safe to use on the keto diet. It’s a great fiber substitute, too. You can incorporate it while baking low-carb treats, or you can use it to sweeten your drinks. It would be a great fit for inulin keto recipes.  

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