Inulin, a plant fiber for a flat belly

Inulin is the name given to a family of complex carbohydrates (polysaccharides), composed of molecular chains of fructose. It is, therefore, a fructosan or fructan, which is generally found in the roots, tubers, and rhizomes of certain flowering plants (Burdock, chicory, dandelion, yacon, etc.) as a storage substance. It is part of dietary fiber. Its name comes from the first plant that was isolated in 1804, the elecampane (Inula helenium). The Western diet is considered to provide 1-10 g of inulin daily. Once ingested, inulin releases fructose during digestion, although in small amounts, since the human body lacks specific enzymes to hydrolyze it. Additionally, inulin is a useful substance for assessing kidney glomerular function, as it is excreted without being reabsorbed at the tubular level. (Source: Wikipedia) Inulin is a soluble plant fiber that is especially concentrated in the root of chicory but also found in other vegetables and cereals that should be part of a regular diet, such as artichoke, garlic, onion, leeks, wheat, or asparagus. Benefits Its main action is concentrated in the intestine, specifically in the colon, as this is where one of its main functions takes place: its prebiotic effect. This fiber, which reaches the intestine unchanged (without being pre-digested), is capable of regulating the development of intestinal flora by stimulating the growth of beneficial microorganisms (especially bifidobacteria). The result is a strengthening of the immune system and a noticeable improvement in intestinal transit, leading to proper elimination of waste and harmful substances for the body. Consuming at least four to six grams of inulin in daily food intake ensures light digestion and is an excellent natural way to prevent the unpleasant feeling of bloating. Included in the daily diet, alongside other healthy foods and a bit of exercise, it can be not only a source of well-being but also a magnificent ally for your silhouette. While this is its main beneficial action, it is not the only one. Studies show that inulin has other properties capable of preventing or improving numerous dysfunctions or diseases of our body, among which the following should be highlighted: Helps reduce the accumulation of bad cholesterol in the blood, thus preventing the onset of heart diseases. By regulating intestinal transit, it contributes to alleviating digestive problems, being especially recommended in cases of constipation. Improves the absorption of various minerals and vitamins, mainly calcium. This is an important action to consider when preventing diseases like osteoporosis and also in the case of children and young people in their growth stage. Its caloric value is very low, making it a friendly fiber for any diet aimed at weight reduction. It helps balance blood sugar levels, which is beneficial for diabetes prevention. Consumption There are many benefits to this fiber, so it should not be absent from a balanced diet. Since it is present in everyday vegetables like onion and garlic, it is very easy to include it in your daily menu in the form of salads, sauces, stews, etc. Additionally, you can find it in fruits like bananas and in cereals like wheat and rye (many of the bars recommended in diets to control weight contain this fiber among their ingredients). Here are some recipes that may contain this important fiber: (We suggest clicking on the recipe title for more details) Crispy Vegetable Tartare It is a light appetizer, easy to prepare, and very visually appealing. Pasta Salad with Sun-Dried Tomatoes, Artichokes, and Parmesan Salad with pesto, prosciutto, bell peppers, and artichokes. Spinach Salad with Serrano Ham Dressing Spinach salad with walnuts, mushrooms, parmesan cheese, and a delicious dressing based on white wine and serrano ham. Fatoush Salad Fatoush salad, also known as salad with Arabic bread or pita bread, contains cucumbers, Arabic bread, tomatoes, olives, and mint. You'll love it! Coleslaw This coleslaw is a good accompaniment for sandwiches. It is prepared with a mustard and mayonnaise vinaigrette.