Inulin: A fiber for weight loss

Here's an interesting product that seems to be gaining some popularity for weight loss: Inulin.

Not to be confused with "insulin", with which it is completely unrelated, inulin is a naturally-occurring plant fiber. It's found in broccoli, asparagus, celery, etc. Like beta-glucan from oats or pectin, inulin is a so-called soluble fiber, a fiber that assumes a gel-like consistency when exposed to water.

Inulin has the effect of increasing satiety, or the sensation of fullness. This cuts your craving for foods. I've tried it recently and I prefer it over glucomannan, another soluble fiber for satiety.

The people at Stonyfield Farms have been adding inulin to their yogurts from some time. The nutritionist at the company tells me that there's 2-3 grams of inulin per 6 ounce container of their yogurt.

You can also find inulin as a supplement that you can add to foods, available from some health food stores and online supplement companies. I came across a neat product called Fiber Choice that's now being distributed widely throughout the U.S. I tried their Weight Management version. It was a delicous strawberry taste. The label says take two chewable tablets twice a day, but I found that two tablets three times a day somewhat better. It's best taken around 30-60 minutes prior to each meal and it causes you to be fuller with less food. One caution: It'll cause loads of gas, especially in the beginning. For that reason, you might try starting with a smaller dose, or start on the weekends when you have the option of some privacy!

More info on the Fiber Choice product can be found at their website, http://www.fiberchoice.com.

Disclaimer: I have no relationship with the manufacturer of this product. I'm simply passing on some thoughts on my experience with this interesting possibility for weight loss.

Comments (10) -

  • Anonymous

    5/24/2006 1:12:00 PM |

    Another excellent option is a new product from the manufacturers of Metamucil called Fiber-Sure. It's been on the store shelves for about 2 weeks. 100% Inulin fiber, flavor free, grit free, non-thickening. A heaping teaspoon = 5 grams of soluble fiber. It is designed to be mixed in to food or beverages.

  • Anonymous

    8/17/2007 1:16:00 PM |

    Just wanted to note the presumed typo in the third "paragraph" above -- you wrote "Insulin has the effect of increasing satiety, or the sensation of fullness." I believe you meant INULIN rather than INSULIN...

  • Dr. Davis

    8/17/2007 11:45:00 PM |

    Thanks for catching the typo. Now corrected.

  • Anonymous

    9/21/2008 1:00:00 PM |

    Inulin is a tasteless fiber and is reported to have less than half the calories of sugar/ ( 1.5 kcal gram compared to 4 kcal/gram for sugar) .
    It is used in many reduced sugar yogurts.
    The latest nutrition studies do show effects on satiety, weight loss .

  • Anonymous

    9/21/2008 1:04:00 PM |

    Regarding heart health :  Inulin has proven effects on lowering blood triglycerides.  
    Metamucil ( Psyllium fiber) is better for lowering cholesterol.

  • Anonymous

    5/15/2009 6:51:00 PM |

    Does anyone know what the potassium content of Inulin is?  I have a high potassium blood count and am trying to lower it, but I also need a high-fiber diet.  It seems that some of the best high-fiber foods are also high in potassium.  Thanks for any feedback you can provide.

  • Anonymous

    5/15/2009 6:55:00 PM |

    Can you tell me the potassium content of Inulin?  I have a high potassium blood count and am trying to lower it with diet changes before it reaches the danger zone.  But I also need a high-fiber diet.  It seems that some of the best high-fiber foods are also high in potassium.  Thanks for any feedback you can provide.

  • Anonymous

    5/15/2009 6:57:00 PM |

    Is Inulin safe for dogs?  My little Pomeranium needs an increase in fiber in his diet, and my vet doesn't know anything about inulin.  My dog is a picky eater, so something like inulin would be a perfect choice -- if it's indeed safe for canines.

  • Anonymous

    10/24/2009 6:32:33 PM |

    You need to update your info on Stoneyfield Farms Yogurt. They no longer include the inulin in their yogurt since their products are now all organic.  I guess they could not find an organic source for inulin.

  • buy jeans

    11/3/2010 4:53:50 PM |

    You can also find inulin as a supplement that you can add to foods, available from some health food stores and online supplement companies.

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