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Fiber

Jerusalem Artichoke Fiber

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

B
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.

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.