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Fiber

Inulin

Also known as: Chicory root fiber, FOS

A
Evidence

Prebiotic fiber from chicory root that feeds beneficial gut bacteria. Supports microbiome diversity and calcium absorption.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Daily target & upper limit

28 g / day

Inulin has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:

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Primary uses

  • Prebiotic
  • Gut microbiome
  • Calcium absorption
  • Digestive health

How it works

  • Fermented by bifidobacteria
  • Produces beneficial SCFAs
  • Enhances mineral absorption

Dosage

Typical range
5-15 g daily
Timing
Any time
With food
Optional
Duration
Start low for tolerance
Special populations
FODMAPs-sensitive start very low

Forms

  • Powder
  • Capsules

Safety

Common side effects

  • Gas
  • Bloating
  • Cramping

Contraindications

  • SIBO may worsen

Known interactions

Evidence notes

Well-studied prebiotic

Grade A: Multiple well-designed human trials support the main claims.

Inulin compared head-to-head

Related in Fiber

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.