Fiber
Jerusalem Artichoke Fiber
Also known as: Helianthus tuberosus, inulin, Jerusalem artichoke inulin, sunchoke fiber
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.
Daily target & upper limit
28 g / dayJerusalem Artichoke Fiber has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Jerusalem Artichoke Fiber dosage reference →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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