What is inulin, which plants it is derived from, how chicory and agave inulin differ, what EFSA says about it, and how to use it so it’s comfortable for your stomach.
We are increasingly seeing inulin in the ingredients lists of food products and supplements: yogurts, snack bars, and fiber blends. People are seeking it out themselves, having heard that it "feeds the good bacteria." The truth is more interesting: inulin from different plants is not identical, and the official EU health claim applies to only one type.
In this article, we rely on the scientific opinion of the European Food Safety Authority (EFSA), EU legislation, the consensus of the International Scientific Association for Probiotics and Prebiotics (ISAPP), and clinical trials. You will find the sources at the end of the article, marked in the text with numbers, for example, [1]. We write more about how the gut works in our article "The Gut: How it works and how to support it through diet".
What is inulin?
Inulin is a soluble dietary fiber that belongs to the fructan group. Fructans are carbohydrates composed of chains of fructose units. Plants use them to store energy, much like other plants store starch.
Classic inulin is a linear chain: fructose units are linked by β(2→1) bonds, and there is a glucose molecule at the end of the chain [1]. The chain length, known as the degree of polymerization (DP), typically ranges from about 2 to 60 units [1]. Shorter chains (DP less than 10) are called fructooligosaccharides (FOS) [1].
Human digestive enzymes cannot break these bonds. Therefore, inulin is not digested in the small intestine and passes into the large intestine, where it is fermented by gut bacteria.
Where is inulin found?
Inulin is naturally present in many plants. Industrially, it is most commonly extracted from chicory roots, Jerusalem artichokes, and agaves.
| Plant | Part used | Inulin content (% of fresh weight) |
|---|---|---|
| Chicory | Root | 15–20 % |
| Jerusalem artichoke | Tuber | 15–20 % |
| Garlic | Bulb | 15–20 % |
| Dahlia | Tuber | 15–20 % |
| Asparagus | Root | 10–15 % |
The authors of the same review, based on earlier estimates, indicate that a normal diet in Europe provides about 3–11 g of inulin and oligofructose per day, while in the USA, it is about 1–4 g [2]. We write about where else to find fiber in our guide "Fiber: what is it and where to find plenty of it?".
Chicory vs. agave inulin: what is the difference?
Both belong to fructans, but their structure is not the same. Agave fructans, also known as agavins, have a highly branched structure containing both β(2→1) and β(2→6) bonds [1]. Therefore, they are classified as mixed-type fructans rather than classic linear inulin [1].
| Property | Classic (e.g., chicory) inulin | Agave fructans (agavins) |
|---|---|---|
| Chain shape | Linear | Highly branched |
| Bonds | β(2→1) | β(2→1) and β(2→6) |
| Degree of polymerization | Approx. 2–60 | Up to 32 and more in mature plants |
| Water solubility | Longer chains (DP > 20) are less soluble | Highly soluble |
Why is this important? Because scientific conclusions obtained from studying one type of fructan do not always automatically apply to another. This is especially relevant regarding the EFSA claim, which we discuss below.
What happens to inulin in the gut?
In the large intestine, inulin is fermented by bacteria. Fermentation produces gases and short-chain fatty acids. Inulin is fermented quite rapidly, so larger amounts can cause bloating [6, 7].
What does science call a prebiotic?
According to the 2017 ISAPP consensus, a prebiotic is a substrate that is selectively utilized by host microorganisms and confers a health benefit [3]. Experts consider fructans (inulin and FOS) and galactooligosaccharides to be the best-researched prebiotics for humans [3]. ISAPP also notes that an appropriate dose should produce the desired effect without adverse events, such as excessive gas [3].
This is a scientific definition, not a claim about a specific product. In the European Union, the terms "prebiotic" or "feeds the good bacteria" on food products are health claims that require separate authorization. We explain the difference between the concepts in more detail in our article "Probiotics and prebiotics: how do they differ?".
What does EFSA say about inulin?
In 2015, the EFSA Panel on Dietetic Products, Nutrition and Allergies evaluated the relationship between "native chicory inulin" and normal bowel function [4]. Six studies with 86 participants consistently found that consuming at least 12 g per day increased stool frequency [4]. EFSA concluded that the cause-and-effect relationship is established and that 12 g of native chicory inulin per day is required to achieve the effect [4].
In December of the same year, the European Commission, via Regulation (EU) 2015/2314, authorized the following claim: "Chicory inulin contributes to normal bowel function by increasing stool frequency" [5].
| Condition | EU requirements | Source |
|---|---|---|
| Substance | Native chicory inulin: non-fractionated mixture from chicory | [4, 5] |
| Chain length | Average degree of polymerization ≥ 9 | [4, 5] |
| Monosaccharides | Less than 10 % | [4, 5] |
| Daily intake | At least 12 g of native chicory inulin | [4, 5] |
Does this claim apply to agave inulin?
No. The claim is only permitted for native chicory inulin meeting the conditions listed above, and only when the product provides at least 12 g per day [5]. The structure of agave fructans is different [1], so this claim cannot be transferred to agave inulin or products containing it. Therefore, we do not use this claim for the fruttberry blend.
Important: these research data concern native chicory inulin and fiber in general. They are not a description of the effects of the fruttberry product and do not replace a doctor's consultation.
Why can inulin cause bloating?
Because inulin ferments rapidly, larger amounts can cause gas and bloating. The British Dietetic Association notes that for people with Irritable Bowel Syndrome (IBS), higher amounts of fermentable fiber can lead to bloating, gas, and diarrhea, and it is advised that everyone increase their fiber intake gradually [8].
Studies have tested different doses:
| Study | Dose | Findings |
|---|---|---|
| Bonnema et al., 26 healthy adults [6] | Native inulin 5 g and 10 g | Up to 10 g/day well tolerated; most common symptoms were gas and bloating |
| Bonnema et al. [6] | Oligofructose 5 g and 10 g | Up to 5 g/day well tolerated; symptoms significantly increased at 10 g |
| EFSA evaluation [4] | Native chicory inulin 12 g | Minimum daily amount for the EU claim |
| Gunn et al., 19 people with IBS [7] | Inulin 20 g in one dose | Colonic gas production increased the most among all tested drinks |
| Gunn et al. [7] | Inulin 20 g with psyllium 20 g | Significantly less colonic gas: median 618 vs 3,145 ml·min |
These data lead to two practical conclusions. First, shorter chains (oligofructose) at the same dose caused more symptoms than longer ones, so for sensitive individuals, both the amount and the form matter [6]. Second, inulin consumed together with slowly fermentable psyllium caused significantly less gas in the large intestine than inulin alone [7]. We discuss this in more detail in our article "Bloating: common causes and daily habits".
Important: these research data concern inulin and fiber in general. They are not a description of the effects of the fruttberry product and do not replace a doctor's consultation.
How to start comfortably?
- Start with a small amount and increase gradually [8], for example, every 3–4 days.
- Combine with other fibers. Psyllium ferments more slowly, and in studies, it reduced the amount of gas produced in the colon when consumed with inulin [7].
- Drink enough water. Fiber draws water into the intestines, so if you drink too little, your body may become dehydrated [8].
- Monitor your feelings. If you experience persistent bloating, reduce the amount.
Inulin and FODMAP
FODMAPs are short-chain carbohydrates that are rapidly fermented by gut bacteria. Fructans are one of these groups. Specialists from Monash University, who developed the low-FODMAP diet, classify inulin, fructooligosaccharides, and chicory as ingredients to avoid during the low-FODMAP period [9]. They note that inulin is often added to yogurts and biscuits, and FOS to protein powders [9].
Therefore, if your doctor or dietitian has recommended a low-FODMAP diet, products containing inulin may not be suitable during this time. If you have chronic digestive system diseases, consult your doctor before using fiber supplements.
Inulin, psyllium, and glucomannan: what is the difference?
| Fiber | Source | Fermentation | What to know |
|---|---|---|---|
| Inulin | Chicory, agave, Jerusalem artichoke [2] | Rapid | Larger amounts can cause gas; EU claim applies only to native chicory inulin from 12 g/day [5, 6] |
| Psyllium | Psyllium husk | Slow | In studies, when combined with inulin, it reduced gas production in the colon [7] |
| Glucomannan | Konjac tubers | Ferments | EU health claims require a choking warning and advice to consume with plenty of water [10] |
Glucomannan and psyllium swell significantly in water. EU legislation requires that health claims for glucomannan include a warning about the risk of choking for people with swallowing difficulties or if consumed with insufficient liquid, as well as instructions to take it with plenty of water to ensure the substance reaches the stomach [10]. We explain why both soluble and insoluble fiber are important in our article about soluble and insoluble fiber.
Agave inulin in the fruttberry fiber blend
In the fruttberry +fiber blend, agave inulin is listed second after psyllium. Ingredients are listed in descending order by weight, meaning there is less inulin than the primary fiber. We formulated it this way intentionally: the foundation of the blend is psyllium.
What is in the composition?
- Psyllium husk is the base of the blend.
- Inulin from agave is a soluble, fermentable fiber.
- Freeze-dried strawberries (12 %) and blackcurrants (8 %) provide real berry flavor and color, not artificial aroma.
- Glucomannan from konjac tubers is another soluble fiber.
How much fiber is in the blend?
100 g of the blend contains 77 g of fiber. An independent study by the KTU Food Institute found 84.4 g of fiber per 100 g in our sample. One teaspoon (5 g) provides about 3.86 g of fiber and only 11 kcal.
The blend contains no added sugar, gluten, lactose, or preservatives, and it is vegan-friendly. Start with 1 teaspoon in 200–250 ml of water per day, and if you feel good, increase the amount every 3–4 days. For home use, the 250 g pack is most convenient, while the 30 portions of 5 g are great for work and travel.
All fruttberry dietary fibers in one place.
Frequently asked questions about inulin
Is inulin sugar?
No. Inulin is a fiber. It is composed of fructose units, but human enzymes cannot break these bonds, so it is not digested like sugar [1].
How do chicory and agave inulin differ?
Chicory inulin has linear chains, while agave fructans are highly branched with two types of bonds [1]. Furthermore, the EU health claim is permitted only for native chicory inulin [5].
How much inulin can you consume per day?
It is individual. In a study with healthy adults, up to 10 g of native inulin per day was well tolerated [6]. For supplements, follow the amount indicated on the package and increase it gradually.
Is inulin suitable for a low-FODMAP diet?
Usually no, because inulin is a fructan, and it is advised to avoid these during this diet [9].
Is inulin suitable for vegans?
Yes, it is a plant-based fiber.
Sources
- Díaz-Ramos DI, Jiménez-Fernández M, García-Barradas O, Ortiz-Basurto RI, Fouconnier B. Chemical Modification Methods for Inulin- and Agavin-Type Fructans: Synthesis, Characterization, and Biofunctional Activity: A Review. Molecules. 2025;30(13):2672.
- Kaur N, Gupta AK. Applications of inulin and oligofructose in health and nutrition. Journal of Biosciences. 2002;27(7):703–714.
- Gibson GR, Hutkins R, Sanders ME et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology. 2017;14(8):491–502.
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of a health claim related to "native chicory inulin" and maintenance of normal defecation by increasing stool frequency pursuant to Article 13.5 of Regulation (EC) No 1924/2006. EFSA Journal. 2015;13(1):3951.
- European Commission. Commission Regulation (EU) 2015/2314 of 7 December 2015 authorising a health claim made on foods, other than those referring to the reduction of disease risk and to children's development and health, and amending Regulation (EU) No 432/2012. Official Journal of the European Union. 2015;L 328:46.
- Bonnema AL, Kolberg LW, Thomas W, Slavin JL. Gastrointestinal tolerance of chicory inulin products. Journal of the American Dietetic Association. 2010;110(6):865–868.
- Gunn D, Abbas Z, Harris HC et al. Psyllium reduces inulin-induced colonic gas production in IBS: MRI and in vitro fermentation studies. Gut. 2022;71(5):919–927.
- British Dietetic Association. Fibre: Food Fact Sheet. 2021.
- Tuck C. Label reading: how to spot the FODMAPs. Monash University FODMAP blog. 2015.
- European Commission. Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and health. Official Journal of the European Union. 2012;L 136:1.
The information provided is general in nature and does not replace the consultation of a physician or dietitian. Scientific data is presented regarding fiber and nutrition in general and is not a description of the properties of any specific product. If you have chronic illnesses, are taking medication, are pregnant, or are breastfeeding, consult a healthcare professional before using dietary supplements. A dietary supplement does not replace a varied and balanced diet.
