Everyday Foods That Contain Inulin

Vegetables and fruit that contain inulin

Inulin is stored by a number of plants as an energy reserve, which is why it shows up in familiar kitchen staples. Onions, garlic, leeks and asparagus are well-known examples, and bananas contain smaller amounts. Jerusalem artichokes and chicory root are especially rich, though they are less common on a typical plate.

Amounts vary with the variety, ripeness and how the food is prepared, so it is not possible to give a fixed figure for a portion. The practical point is that most diets already include some inulin without anyone planning it.

• Onions, garlic and leeks
• Asparagus and Jerusalem artichokes
• Bananas, especially less ripe ones
• Chicory root

Grains and cereals

Wheat and some other cereals contain inulin in modest amounts, which means bread, pasta and breakfast cereals can contribute a little. Wholegrain versions generally carry more fibre overall than refined ones, though that fibre is not all inulin.

If you are tracking fibre for any reason, remember that inulin is only one type among several. A varied diet of vegetables, fruit, pulses and grains tends to supply a mix of fibres rather than a single one.

Inulin added to packaged foods

Food manufacturers sometimes add inulin, often extracted from chicory root, to improve texture or increase the fibre figure on the pack. You may see it on the ingredient list as inulin, chicory root fibre or chicory root extract. It turns up in some yoghurts, bars, cereals and drinks.

Because it is added rather than naturally present, the amount can be larger than you would get from vegetables alone. Reading the ingredient list is the only way to know.

How to spot it on a supplement label

Supplements may list inulin among their ingredients, sometimes inside a blend with no individual amounts shown. The seller's page for ProDentim, for example, names inulin along with malic acid, tricalcium phosphate and peppermint, described as a proprietary blend, and gives no quantities.

Without amounts you cannot compare it with the inulin you already eat. If this matters to you, read the bottle label and ask the seller what is not stated. Statements on a seller's page are claims and have not been verified by this guide.

Putting it together

For most people the sensible first step is to notice what already sits in the kitchen cupboard. If you rarely eat onions, garlic, wheat or fortified foods, a sudden jump in inulin from any source may feel different from a gradual rise.

Whatever you choose, a supplement is an addition to brushing with fluoride toothpaste, cleaning between the teeth and regular dental checkups, not a replacement. Ask a dentist, doctor or pharmacist first if you are pregnant, breastfeeding, taking medicines or have a condition or allergy.

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