When you cut back on carbs, it is easy to cut back on fibre without noticing. Bread, pasta, porridge, beans and potatoes are off the menu or much smaller, and they were quietly doing a lot of the fibre work. So what is inulin, and how can a spoonful of chicory root fibre help you keep your low-carb plate balanced? Let's take a friendly look.

What is inulin?

Inulin is a natural plant fibre. It is found in foods such as chicory root, onions, leeks, garlic and asparagus, and chicory root is one of the richest sources. Our Finally. Inulin is made from 100% chicory root fibre, with nothing else added.

Inulin belongs to a family of fibres called fructans. Our bodies do not have the enzymes to break fructans down in the small intestine, so inulin travels on to the large intestine largely intact, where it is fermented by the bacteria that live there (systematic review, Critical Reviews in Food Science and Nutrition, 2022). That is why you will often see it described as a fermentable fibre.

Why fibre matters on a low-carb diet

UK guidelines say adults should aim for 30g of fibre a day, yet most of us manage only around 20g (NHS). The NHS notes that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer, and that fibre helps with digestion and preventing constipation.

On keto, many of the usual fibre sources are the very foods we reduce. Non-starchy vegetables, nuts and seeds are still your foundation, and we have written more about this in Gut Health and Keto: The Role of Prebiotic Fibres. A fibre powder is simply an easy extra, not a replacement for real food.

How chicory root fibre fits your carb count

This is where inulin shines for low-carb living. Finally. Inulin contains 88g of fibre per 100g, and a typical 5g serving contains just 0.4g of carbohydrates.

On UK labels, fibre is listed separately from carbohydrate, so the carbohydrate figure is the one most people track on keto.

Inulin is also lightly sweet, around 10% as sweet as sugar. It will not sweeten a cake on its own, but it adds a gentle, rounded note.

Easy ways to use Finally. Inulin

Inulin is a fine powder that stirs in easily, so it slips into your day without fuss:

• In your morning cuppa: stir a teaspoon into coffee or tea.
• In smoothies and yoghurt: blend it into a berry smoothie or swirl it through Greek yoghurt.
• In low-carb baking: it adds body, softness and mild sweetness to cakes, muffins and cookies. Replace a small part of the sweetener or flour with inulin.
• For full sweetness: pair it with Finally. 100% Erythritol, Finally. Stevia or Finally. Monk Fruit.

A baking tip: bakes made with inulin may brown faster, so check them near the end of the cooking time.

Inulin, FOS or psyllium?

We stock a few different fibres, and each has its own job:

Start low, go slow

Because inulin is fermented in the gut, too much too soon can cause bloating or wind, especially if you are sensitive. Start with about 1 teaspoon (3 to 5g) a day and build up to 1 to 2 tablespoons over a couple of weeks. Most people find 5 to 10g a day comfortable. Drink plenty of water as you increase your fibre.

Inulin is a fructan, which is one of the FODMAPs. If you have IBS or follow a low FODMAP diet, NHS dietitians list inulin among the added fructans to check for on labels (Gloucestershire Hospitals NHS, IBS and the Low FODMAP diet), so inulin may not suit you. If you have a digestive condition, diabetes, are pregnant, or are unsure whether a fibre supplement is right for you, please check with your GP or a registered dietitian first.

Keep your pouch tightly closed in a cool, dry place. Inulin naturally absorbs moisture, so resealing it stops it clumping.

Your fibre, made simple

Keeping fibre up on a low-carb diet does not need to be complicated. Fill your plate with vegetables, nuts and seeds, then let a spoonful of Finally. Inulin top things up in your coffee, yoghurt or next batch of muffins. It is 100% vegan, made from chicory root, and comes in fully recyclable packaging.

Ready to give your low-carb kitchen a gentle fibre boost? Shop Finally. Inulin today.

This article is for general information only and is not medical advice.

FAQ

Is inulin keto friendly? Yes. Finally. Inulin is low carb and suitable for keto and low-carb diets. A typical 5g serving contains just 0.4g of carbohydrates, with most of its weight coming from fibre (88g per 100g).

How much inulin should I take a day? Start with about 1 teaspoon (3 to 5g) a day and build up slowly to 1 to 2 tablespoons over a couple of weeks. Most people find 5 to 10g a day comfortable. If you have a health condition, check with your GP or a registered dietitian first.

Does inulin cause bloating? It can if you have too much too soon, as it is fermented by bacteria in the large intestine. Introducing it gradually and drinking plenty of water helps. If you have IBS or follow a low FODMAP diet, inulin may not suit you.

Can you bake with inulin? Yes. Inulin adds body, softness and mild sweetness to cakes, muffins and cookies. Replace a small part of the sweetener or flour; pair it with a sweetener such as Finally. Erythritol for full sweetness, and check your bake near the end, as it may brown faster.