Inulin (Native Chicory)
“The Gut Garden Fertiliser.” The targeted prebiotic fiber to restore bowel rhythm and feed a healthier gut ecology.
The Naturopathic Perspective
“The Gut Garden Fertiliser.”
From a naturopathic lens, inulin is not a “drug-like” supplement—it’s a microbiome food. Clinically, we reach for it when the root problem looks like low fermentable fiber intake combined with a sluggish or irritable gut ecology: constipation that doesn’t respond well to simple magnesium, post-antibiotic bowel disruption, or metabolic inflammation where the colon isn’t generating enough short-chain fatty acids (SCFAs).
Mechanistically, inulin escapes digestion and arrives in the colon where it is selectively fermented. In practice, it acts as a dose-responsive “lever”: small doses gently support bifidogenic effects, while higher doses meaningfully alter bowel habit in constipation. We frame it as “microbiome rehab”—start low, go slow, and match the dose to the patient’s tolerance.
💡 Clinical Insight: The Depletion Gap
Why not just food?
1. Therapeutic Shortfall: Modern intake is typically ~1–4 g/day, while clinical trials and approved claims commonly use 10–12 g/day to achieve therapeutic effects.
2. Minimised Sources: High-inulin foods (garlic, onion, Jerusalem artichoke) are frequently restricted (e.g., low-FODMAP diets) or simply missing from processed diets, making consistent daily therapeutic dosing hard to sustain.
“We prescribe this to bridge the gap between biological necessity and modern depletion.”
Naturopathic Use Cases
How we use this in clinical practice, validated by evidence.
1. Functional Constipation
Clinical Goal: Bowel Rhythm
The Clinical Logic:
We use inulin to shift colonic physiology: it reaches the colon intact, is fermented by microbiota, increases SCFA production, and normalises defecation mechanics via motility and stool bulk.
Clinically, this is for the “under-fibred + slow transit” phenotype who needs a non-stimulant solution to restore regularity.
Very High
Grade A
Verdict: Validated. A cause–effect relationship is accepted for native chicory inulin and maintenance of normal defecation at 12 g/day. RCTs confirm improvements in frequency and symptoms.
2. Glycemic Control (Prediabetes/T2D)
Clinical Goal: Metabolic Modulation
The Clinical Logic:
Inulin-type fructans improve glucose regulation via microbiome fermentation → SCFAs, which influence gut hormones (GLP-1), hepatic glucose handling, and insulin sensitivity.
Ideal for patients who are “metabolically inflamed + under-fibred,” providing a realistic, titratable fiber strategy.
Mod-High
Grade B
Verdict: Meta-analysis of 33 RCTs found ITF significantly reduced fasting glucose, HbA1c, and insulin resistance. Dose–response modelling suggests ~10 g/day for ≥6 weeks.
3. Calcium Absorption
Clinical Goal: Mineral Status
The Clinical Logic:
Colonic fermentation of inulin enhances calcium uptake, largely by lowering colonic pH and increasing solubility. Kinetic data show the majority of increased absorption occurs >7 hours after dosing, confirming the colonic mechanism.
Incontestable
Grade A
Verdict: Human studies show 8 g/day of ITF mixture increased calcium absorption in adolescents vs control. Mechanism is well-established.
Form Matters: Quality Comparison
Why we prescribe Native Chicory Inulin over other forms.
The “Hero” Form: Native Chicory Inulin
Why superior: It is well-characterized and directly supported by human evidence for stool frequency and metabolic outcomes. Defined blends of short- and long-chain fructans offer optimal fermentation kinetics across the colon.
Food Sources (Approximate)
Foods to include for a “food-first” foundation.
Jerusalem Artichoke
~15 g Inulin
(Per 100g Tuber)
Chicory Root
~15 g Inulin
(Per 100g Root)
Garlic
~1.0 g Inulin
(Per 2 Cloves / 6g)
Onion / Shallot
~3.5 g Inulin
(Per ½ Cup / 50g)
📚 Clinical References & Evidence
-
Function & Intro:
“Inulin-Type Fructans: Functional Food Ingredients.” Journal of Nutrition.
[Read Source] -
Stool Frequency & Constipation (Grade A):
“Scientific Opinion on the substantiation of a health claim related to native chicory inulin and maintenance of normal defecation.” EFSA Journal 2015.
[Read Source] -
Glycemic Control (Grade B):
“Inulin-type fructans supplementation improves glycemic control… dose–response meta-analysis.” PMC.
[Read Source] -
Calcium Absorption (Grade A):
“An inulin-type fructan enhances calcium absorption primarily via an effect on colonic absorption in humans.” PubMed.
[Read Source] -
Mechanisms & Benefits:
“Fiber and Prebiotics: Mechanisms and Health Benefits.” PMC.
[Read Source] -
Systematic Review (ITF):
“The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review.” PMC.
[Read Source] -
Intake Gap:
“Inulin-Type Fructans: Functional Food Ingredients.” MEHR.
[Read Source] -
Drug Interactions (Levothyroxine):
“Levothyroxine Interactions with Food and Dietary Supplements.” PMC.
[Read Source] -
Paediatric Safety/FODMAP:
“Fructans Exacerbate Symptoms in a Subset of Children.” PMC.
[Read Source] -
Immunomodulation:
“Immunomodulatory effects of inulin.” PMC.
[Read Source] -
Food Content Data:
“Inulin: Properties, health benefits and food applications.” Healthy Aging Research Group.
[Read Source]
*Disclaimer: Links connect to third-party scientific repositories. Access may require institutional login for some journals.
📋 Dosage & Safety Guidelines
10-12 g
Start low (2-5g) and increase weekly.
- Calcium: Absorption enhanced >7hrs post-dose.
- Magnesium: Uptake improved by fermentation.
- Timing: Sep. meds by 1hr before/2hr after.
Unsure if this is right for you?
Supplements work best when tailored to your individual biochemistry.