Jerusalem Artichoke Inulin
Jerusalem Artichoke Inulin
Snapshot
Jerusalem artichoke inulin is a prebiotic fiber extracted from the tubers of the Jerusalem artichoke (Helianthus tuberosus), supporting digestive health, mineral absorption, and blood sugar regulation.
What is Jerusalem Artichoke Inulin?
Inulin is a soluble fructan—a chain of fructose molecules—found in high concentrations in Jerusalem artichoke tubers. It resists digestion in the small intestine and is fermented by beneficial gut bacteria in the colon.
Where It Comes From
Jerusalem artichoke tubers are harvested, washed, sliced, and gently dried. The inulin is then extracted using water or mild heat, purified, and spray‑dried into a fine, white powder suitable for supplementation.
Key Nutrients & Compounds
Pure Jerusalem artichoke inulin consists of β(2→1) fructosyl–fructose linkages with varying chain lengths. Upon fermentation, it yields short‑chain fatty acids (butyrate, propionate, acetate) that nourish colonocytes and support metabolic health.
Health Benefits
As a prebiotic, inulin selectively stimulates growth of Bifidobacteria and Lactobacilli, enhancing gut barrier integrity and regularity. Its fermentation products help maintain healthy colon pH, promote mineral (calcium, magnesium) absorption, and may modestly improve blood glucose and lipid profiles.
Recommended Dosage
Effective daily intake ranges from 5 to 10 grams, divided into two servings. Begin with 2–3 grams per day and increase gradually to minimize gas and bloating.
How to Use It
Dissolve Jerusalem artichoke inulin powder in water, juice, or smoothies. It can also be stirred into yogurt, oatmeal, or baked goods without altering flavor.
Who Should Use It?
Ideal for individuals aiming to support digestive health, regularity, and microbiome balance. It benefits those with mild constipation, poor mineral absorption, or anyone seeking a gentle prebiotic boost.
Possible Interactions or Cautions
Rapid dose increases may cause gas, bloating, or abdominal discomfort. Those with FODMAP sensitivities or IBS should introduce inulin cautiously and monitor tolerance.
Final Thoughts
Jerusalem artichoke inulin is a versatile, well‑tolerated prebiotic fiber that nourishes beneficial gut bacteria and supports digestive and metabolic health. When added gradually to the diet, it offers an effective strategy to enhance daily fiber intake.
Scientific Studies
Gibson, G. R., & Roberfroid, M. B. (1995). Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics. Journal of Nutrition, 125(6), 1401–1412.
https://doi.org/10.1093/jn/125.6.1401
Roberfroid, M. B., et al. (2010). Prebiotic effects: metabolic and health benefits. British Journal of Nutrition, 104(S2), S1–S63.
https://doi.org/10.1017/S0007114510003363
Slavin, J. L. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435.
https://doi.org/10.3390/nu5041417