There is life beyond probiotics. Specifically, there are the prebiotics, the favorite menu of our friendly bacteria that makes them happy, well-fed and work as they should. The result is not only the long-awaited regularity in bowel movements. They also do their part to help with weight loss. Among the wide range of prebiotics is inulin, which suppresses hunger. Or, more precisely, reduces appetite.
Natalia Migdalova, specialist in Clinical and Sports Nutrition and founder of Migdal Nutrition, explains that «inulin is a type of soluble fiber belonging to the group of fructans. It is naturally present in some fruits and vegetables. When it reaches the large intestine intact, it acts as a prebiotic, that is, it serves as food for the beneficial bacteria of the gut microbiota».
A Little Help to Avoid Going for Seconds
The fact that inulin suppresses hunger makes it an excellent ally for maintaining a healthy weight. «Regular consumption can promote satiety and reduce total energy intake. Not surprisingly, this prebiotic stimulates the production of the peptides YY (PYY) and GLP-1, two intestinal hormones that promote thesensation of fullness,» explains the expert.
In addition, it reduces the levels of ghrelin, the well-known hunger hormone. «Thanks to these mechanisms, it can help control appetite and maintain a better regulation of energy metabolism.» In short, it eliminates that feeling that there is still room in the stomach to have seconds.
It’s Not a Magic Pill for Weight Loss
However, you should not expect a steep fall on the scale. Inulin suppresses hunger but it does not perform miracles. In fact, its effects on body weight are, as the expert describes, modest. «Clinical trials show small reductions of around 1-2 kilos after several weeks, as well as an improvement in appetite or glycemic control. But it is not a direct or clinically relevant weight loss effect on its own», she warns.
Its true benefit seems to lie in «favoring satiety, improving gut health and optimizing the insulin response. These three factors can indirectly contribute to weight control, but always within a balanced dietary plan».
On an Empty Stomach It Can Cause Gas
The question is: when is the best time to take it? Some studies indicate that taking it between 15 and 30 minutes before the main meals can enhance its effect on satiety. «As it mixes with liquid and reaches the stomach partially before eating, it slows gastric emptying, modulates the glycemic response and reduces ghrelin spikes, helping to control appetite during the meal», notes.
Conversely, it is not advisable to take it on an empty stomach, as «it can cause gastrointestinal discomfort, such as gas, bloating or mild cramps, especially at the start», warns Natalia Migdalova. Her suggestion is to start with low doses, 1–3 grams per day, and gradually increase according to tolerance. And to take it with liquids or with some food if discomfort is noticed on an empty stomach.
Since gut health is something that must be maintained at all times, fiber intake should be daily and constant. Only in this way can one achieve a sustained prebiotic effect on the gut microbiota.
The Remedy Lies in the Garden
You don’t necessarily need to resort to supplements to obtain inulin. There are numerous plant-based foods, such as chicory, garlic, onion, leek, asparagus or banana. In fact, «including these products regularly in the diet contributes to the balance of the gut microbiota and digestive well-being».
But there is a problem. The amount of inulin present in foods is often insufficient to reach the doses that have shown clear physiological effects. «You need 100 grams of onion or banana to obtain between 1 and 2 grams of inulin. However, the European Food Safety Authority (EFSA) recognizes that 12 grams daily of chicory inulin are necessary to maintain normal intestinal function».
When to Turn to Supplements
Other studies on satiety and metabolism indicate that between 5 and 15 grams daily are needed. And the results are modest in terms of appetite regulation and insulin sensitivity. Therefore, Natalia Migdalova notes, «it is advised to start with 3 grams per day and progressively increase the amount until reaching the desired or tolerated dose. It should be taken into account that intestinal adaptation is gradual and high doses can cause bloating or gas in sensitive people».
Supplementation can be especially useful in people with low fiber intake, unbalanced diets or constipation. Also in those with insulin resistance or metabolic syndrome, as it can improve glucose sensitivity. Finally, it is recommended for those with difficulties controlling appetite. «However, supplements should be used as a complement to a diet rich in vegetables and natural fiber, within a personalized nutrition plan.»
Beware of Prebiotic Sodas
The prebiotic beverages and sodas that are sweeping social networks have very low content of dietary fiber, whether inulin or chicory fiber. In fact, they provide only 2 grams per soda, insufficient to produce a relevant metabolic or prebiotic effect. Additionally, it should be noted that some of these products incorporate sweeteners or additives that can alter the balance of the microbiota.
In short, Natalia Migdalova concludes, «these drinks should not be considered a primary source of prebiotic fiber, but an occasional supplement. The greatest benefit comes from regular consumption of vegetables, roots and legumes rich in natural fiber».
