Inulin is a type of prebiotic fiber that’s naturally found in plants like chicory root and Jerusalem artichoke. It’s showing up more in modern food and beverage formulations for good reason: it plays a role in supporting digestive health.  

In this blog, we’ll walk you through what inulin is, how it works in the body, and how it fits into our approach to formulating with function.  

What Is Inulin? 

Inulin is a soluble, prebiotic fiber naturally occurring in plants such as chicory root, Jerusalem artichoke, onion, and barley. It’s widely used across the food industry to help add fiber to various formulations. Inulin has also been well studied and acknowledged as a fiber with an outstanding effect on the regulation of intestinal microbiota via stimulating the growth of beneficial bacteria. AKA it helps feed the ‘good’ bacteria in your gut! [1] 

Not sure what we mean by prebiotic or soluble? Don’t worry, we’ve got other blog posts to break that down too.  

How Inulin Works in the Body 

This soluble fiber might be small, but it plays a big role in the body. Here are some of the potential health benefits associated with inulin: 

• Helps slow digestion: Inulin is a soluble fiber that can slow digestion in some people. [2] 
  
• Supports regularity: As a soluble fiber, inulin also absorbs water, which helps soften stools to keep things moving. 
  
• Feeds your microbiota: Like all other dietary fibers, inulin isn’t fully digested or absorbed in the stomach or small intestine. Because inulin is a prebiotic, soluble fiber, it works directly in your large intestine to help support a healthy microbiota. It's here that the bacteria use it as ‘food’ to grow and multiply, supporting regularity and bowel function. [3] 
• Helps you feel full: Like other dietary fibers, inulin can contribute to satiety, helping you feel full longer. 

Why We Use Inulin in OLIPOP 

At OLIPOP, we’re committed to improving your digestive health with every sip. That’s where our OLISMART blend comes in: a unique combination of select fibers and prebiotics, tailored for either our refrigerated or shelf-stable formulas. Inulin is part of that blend in our refrigerated formula, sourced from chicory root and Jerusalem artichoke. Here’s a quick look at each:  

Chicory Root Inulin 

Chicory root comes from a blue-flowered plant in the daisy family. It’s one of the most concentrated sources of inulin out there. In fact, inulin is so associated with chicory that the two names are often used interchangeably.  

Jerusalem Artichoke Inulin 

Despite the name, these knobby little roots aren’t artichokes... or from Jerusalem. They’re native to North America and kind of look like ginger but with the texture of a potato. While they contain slightly less inulin than chicory root, they’re still an excellent source and help us pack even more prebiotic fiber into every can.  

Inulin Food Sources 

While chicory root and Jerusalem artichokes are our go-to, inulin is way more common than you might think. It's estimated that inulin is found in over 36,000 species of plants as storage for carbohydrates. [4] While it’s widespread in fruits, vegetables, and herbs, inulin has the highest concentrations in these foods: [5] 

• Chicory root 
• Garlic 
• Onions 
• Jerusalem artichoke 
• Dandelion greens 
• Leeks 
• Whole Wheat 
• Asparagus 
• Barley 
• Rye 
• Bananas 

How to Add More Inulin to Your Diet 

Want to give your gut more of the good stuff? Here are some simple ways you can add inulin and more prebiotics to your diet more gradually: 

• Eat your fruits & veggies: Fruits and veggies are nutrient powerhouses and are often jam-packed with inulin and other fibers. 
  
• Find fortified foods: You’ll find inulin in a lot of places you might not expect, and one of those is in fiber-fortified foods like cereals, granola bars, yogurt, and more.  
  
• Choose 100% whole wheat: Whole wheat is one of the higher inulin foods. But be sure to choose products made with 100% whole wheat flour for the best source!  
  
• Grab an OLIPOP: Don’t forget about your can of OLIPOP! Our refrigerated formula features inulin from chicory root and Jerusalem artichoke. (Note: Our shelf-stable formula doesn’t include inulin but still brings the fiber party with other prebiotics.) 

Inulin: The Takeaway 

Inulin might not be a household name just yet, but it’s working hard behind the scenes to support your gut, fiber intake, and overall digestive health. Whether it's coming from garlic and onions or starring in your refrigerated can of OLIPOP, this prebiotic is worth paying attention to.  

 
Want to add more to your diet? Enjoying a can of OLIPOP is something you can easily do that will help you meet your fiber needs and load your body up with beneficial inulin, especially if your diet is lacking in foods like garlic, chicory, and Jerusalem artichoke. Not only that, but it’s good for your gut and your taste buds at the same time. Which is always a win-win in our book! 

Sources: 

1. Qin, Y., Wang, L., Yang, X., Xu, Y., Fan, G., Fan, Y., Ren, J., An, Q., & Li, X. (2023b). Inulin: properties and health benefits. Food & Function, 14(7), 2948–2968. https://doi.org/10.1039/d2fo01096h  
2. Meldrum, O. W., & Yakubov, G. E. (2024). Journey of dietary fiber along the gastrointestinal tract: role of physical interactions, mucus, and biochemical transformations. Critical Reviews in Food Science and Nutrition, 1–29. https://doi.org/10.1080/10408398.2024.2390556 
3. Carlson, J., Erickson, J., Hess, J., Gould, T., & Slavin, J. (2017). Prebiotic Dietary Fiber and Gut Health: Comparing the in Vitro Fermentations of Beta-Glucan, Inulin and Xylooligosaccharide. Nutrients, 9(12), 1361. https://doi.org/10.3390/nu9121361  
4. Niness, K. R. (1999). Inulin and oligofructose: What are they? Journal of Nutrition, 129(7), 1402S-1406S. https://doi.org/10.1093/jn/129.7.1402s  
5. Moshfegh, A. J., Friday, J. E., Goldman, J. P., & Ahuja, J. K. C. (1999). Presence of inulin and oligofructose in the diets of Americans. Journal of Nutrition, 129(7), 1407S-1411S. https://doi.org/10.1093/jn/129.7.1407s

Meet our Expert This article is reviewed by Dr. Renee Korczak Ph.D., RDN, CSSD, LD who is a paid member of the OLIPOP team.  Renee is an advanced practice registered dietitian nutritionist with expertise in digestive health. Renee has her board specialty in sports dietetics and continues to be active in the digestive health and sports nutrition space. Outside of work, Renee enjoys time with her two children and husband. She enjoys world travel, cooking, and yoga.