Fiber

Jerusalem Artichoke Fiber

Also known as: Helianthus tuberosus, inulin, Jerusalem artichoke inulin, sunchoke fiber

Evidence

A prebiotic fiber extract from the Jerusalem artichoke tuber, composed primarily of inulin and oligofructose. Strongly stimulates beneficial bacteria and supports digestive health and glycemic control.

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

Jerusalem Artichoke Fiber 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 fiber supplementation
Digestive and gut microbiome support
Glycemic control and insulin sensitivity
Appetite and satiety support

How it works

Inulin and oligofructose are selectively fermented by Bifidobacterium and Lactobacillus
Resistant to small intestinal digestion; fermented in colon
SCFA production improves colonic pH and microbial balance
Enhanced satiety and reduced postprandial glucose response
May improve mineral (calcium, magnesium) absorption

Dosage

Typical range: 5–15 g daily
Timing: Any time of day; divide dose if > 10 g
With food: Can be taken with or without food; mix with liquid or food
Duration: Safe for long-term use; gradual titration (start 2–3 g, increase over 1–2 weeks) reduces digestive upset
Special populations: FODMAP-sensitive individuals may experience bloating; start with very low dose. May be better tolerated in IBS if introduced slowly.

Forms

Powder· 70/100
Extract· 70/100

Safety

Common side effects

Bloating and distention (common with inulin supplementation)
Gas and flatulence
Loose stools or diarrhea (dose-dependent)
Abdominal cramping (typically transient)

Contraindications

Acute intestinal obstruction
Severe FODMAP intolerance or IBS (use cautiously)
Ragweed allergy (cross-reactivity risk; Jerusalem artichoke is Helianthus family)

Evidence notes

Strong evidence from multiple RCTs demonstrating prebiotic efficacy, improved insulin sensitivity, and lipid markers. Inulin is one of the best-characterized prebiotic fibers in clinical literature.

Grade B: Some human trials support key claims; further confirmation needed.

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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.