What is inulin? How to think about using it as a substitute for agave syrup and white sugar

What is inulin? What kinds of foods contain this ingredient?

Have you come across the unfamiliar name "inulin" on a food ingredient label and searched for what it is and what foods contain it? This article explains the characteristics of inulin, the foods it is found in, its function as a dietary fiber, and the recommended daily intake.

Inulin is a type of water-soluble dietary fiber

Inulin is a type of dietary fiber. Meiji's explanation describes it as a water-soluble dietary fiber found in chicory, burdock root, onions, and other plants. Water-soluble means it has the property of dissolving in water.

The name "inulin" alone makes it difficult to tell what category it belongs to. When you see it on ingredient labels or product descriptions, you can interpret it as the use of a dietary fiber. In terms of classification, it is not a sugar like table sugar, but rather a dietary fiber.

It is found in burdock root, onions, and chicory

In the aforementioned Meiji explanation, foods cited as containing inulin include chicory, burdock root, and onions. Burdock root and onions are vegetables that often appear on the dinner table in dishes like *kinpira*, miso soup, and stir-fries. Chicory, while less familiar by name, is also introduced as a food containing inulin.

This article does not provide specific values for how much is contained in each food. If you wish to incorporate inulin into your diet, it is best to start with dishes made from familiar ingredients like burdock root and onions.

Definition of dietary fiber and the concept of energy

According to the definition of dietary fiber by Codex, cited in documents from the Consumer Affairs Agency, it generally targets carbohydrate polymers with 10 or more monomeric units, which are not hydrolyzed by endogenous enzymes in the small intestine of humans. Monosaccharides are the smallest unit of sugar, and carbohydrate polymers are long chains of carbohydrates.

The Ministry of Health, Labour and Welfare's e-Health Net also defines dietary fiber as "the total of indigestible components in food that are not digested by human digestive enzymes."

Regarding energy, documents from the Consumer Affairs Agency state that those that are completely fermented are 2 kcal/g, and those that do not undergo fermentation and decomposition are generally 0 kcal/g. Since the way energy is calculated for dietary fiber varies by type, you should check the label of each product for caloric content.

Daily target for dietary fiber and the positioning of inulin

In the formulation points of the Ministry of Health, Labour and Welfare's "Dietary Reference Intakes for Japanese (2025 Edition)," the target for dietary fiber is 20g or more per day for adult men and 18g or more per day for adult women. Furthermore, it is suggested that 25g per day is a target to aim for to reduce the risk of lifestyle-related diseases.

These are values for total dietary fiber and are not specific recommended amounts for inulin alone.

Foods containing inulin, such as burdock root and onions, are just one way to obtain dietary fiber. It is important to look at the overall balance of your diet, including calories, carbohydrates, and lipids, rather than trying to meet your daily intake with a specific ingredient or product alone.

How can you eat inulin from Jerusalem artichokes? How to incorporate it along with burdock and onions

Jerusalem artichoke is sometimes mentioned as a food containing inulin. This section introduces the positioning of Jerusalem artichokes, how to distinguish findings when reading research results, and how to incorporate them into daily meals along with burdock root and onions.

Jerusalem artichoke is sometimes cited as a food containing inulin

Jerusalem artichokes contain inulin.

However, this article will not list specific figures for how much inulin is in Jerusalem artichokes. When choosing processed products or powders containing Jerusalem artichoke, check the amount of dietary fiber on the nutrition facts label. You can also confirm what else is used besides Jerusalem artichoke by checking the ingredient label.

Read information about Jerusalem artichoke separately from inulin research

When viewing information about Jerusalem artichokes, it is important to distinguish between "information about inulin" and "information about Jerusalem artichokes." Research results on people who have consumed inulin do not necessarily represent the results of eating Jerusalem artichoke.

What happens when people eat Jerusalem artichoke is not addressed in this article. When a Jerusalem artichoke product states "inulin research suggests," be sure to check whether that research involved eating Jerusalem artichoke or consuming inulin itself.

Incorporating Jerusalem artichoke, burdock, and onions into your daily diet

One method is to add shaved burdock root and sliced onions to your evening miso soup.

Jerusalem artichoke can be washed well, sliced thinly, and added to stir-fries or miso soup. Burdock root is easy to use in simmered dishes and stir-fries, and onions are versatile ingredients for soups and salads.

If you use Jerusalem artichoke powder, mixing it into yogurt is recommended. However, since the recommended amount varies by product, be sure to follow the amount stated on the package.

What is agave syrup? How to think about using it as a substitute for white sugar

This section introduces what kind of plant agave syrup is made from, how to use it in coffee, yogurt, and cooking, and how to think about the reasons for wanting to avoid white sugar. These three points are organized from the perspective of choosing general food products.

A sweetener made from agave

Many people are likely curious about what kind of sweetener agave syrup is after seeing the name on an ingredient label. Agave is a plant known in Japanese as *ryuzetsuran*. Agave syrup is generally a syrupy liquid sweetener made from the sap of this plant.

It will be listed by a different name than white sugar or honey on the ingredient list. Since the manufacturing method and the origin of the raw materials differ depending on the product, check the package or the manufacturer's description if you are concerned.

Agave syrup is an ingredient used to add sweetness. It should be viewed as a component with a different role than the dietary fiber inulin.

How it tastes and how to use it in cooking and drinks

It can be used when you want to add just a little bit of sweetness to your morning coffee or yogurt. For such cases, liquid agave syrup is recommended. It can be easily stirred into cold drinks or yogurt with a spoon.

In cooking, it is a sweetener that is easy to incorporate into teriyaki sauce, salad dressing, or as a topping for pancakes.

The perception of sweetness varies by product and by the individual. Instead of replacing white sugar with the exact same amount, it is better to start by adding about half a teaspoon and adjusting while tasting.

Reasons for wanting to avoid white sugar vary

The reasons for wanting to avoid white sugar vary from person to person. Some people want to choose snack items that do not contain white sugar on the ingredient label. Others want to switch the sweeteners they use at home to enjoy the difference in flavor. Some use it as an opportunity to rethink their family's preferences or dietary content.

Clarifying your own reasons will make it easier to choose. If you want to try different flavors, start with a small amount. If you are particular about ingredients, it is important to read the labels before purchasing.

If you want to choose snacks that are free of white sugar, please refer to Snacks without white sugar | Commercially available products and how to choose them for additional reference.

Viewing agave syrup, inulin syrup, and stevia side-by-side

Some people may be confused when they see "agave syrup," "inulin syrup," and "stevia" listed together in the ingredients of a protein bar.

Agave syrup is a syrup made from the agave plant. Inulin syrup, as mentioned above, is a syrup that contains inulin, a dietary fiber. Stevia is generally known as a sweetener derived from the stevia plant. All three can be used as ingredients to add sweetness instead of white sugar.

Depending on the product, only one of these may be used, or they may be used in combination. By looking at which sweeteners are listed and in what order in the ingredient list, you can tell the differences between products. The differences between alternative sweeteners are explained in Protein bars without white sugar | Explaining the differences in alternative sweeteners, so please refer to that as well.

Changing the sweetener does not change the fact that it is sugar

When people see a protein bar labeled "no white sugar," they are prone to assuming it is also low in carbohydrates.

However, not using white sugar and having low carbohydrates are two different things. Since agave syrup is a syrup that contains sugar, the carbohydrate content does not become zero just because you switch it from white sugar.

If you want to know the amount of carbohydrates, check the carbohydrate value on the nutrition facts label on the package. By confirming whether the value is per bar or per 100g, you can calculate the carbohydrates in the actual amount you will eat.

"No white sugar" refers to the ingredients; the amount of carbohydrates can only be known from the nutrition facts label.

How is inulin different from fructooligosaccharides (FOS)?

Inulin and fructooligosaccharides (FOS) have similar names, but they are not the same ingredient. We have organized the standard definitions that provide clues to their differences and how to distinguish them in the ingredient lists of protein bars.

Reasons why they are easily confused

If "inulin" and "fructooligosaccharides" are listed next to each other in the ingredients of a protein bar, it might seem as if one is a paraphrase of the other. Both inulin and fructooligosaccharides are components that have structures where fructose molecules are connected, and they are sometimes introduced together as food ingredients. Because of this, some people may find it difficult to tell the difference.

As mentioned above, inulin is introduced as an ingredient contained in foods such as burdock root and onions. On the other hand, fructooligosaccharides are defined by their method of production, as described below. Distinguish them by what they are and how they are made, not by how their names sound.

Differences in sugar bonding

In the Consumer Affairs Agency's standards and criteria, under the system for Foods for Specified Health Uses (FOSHU), fructooligosaccharides are defined as "sucrose reacted with enzymes." Sucrose is the main component of table sugar.

The content is specified as 55.0 to 60.0%. The characteristic of this standard is that it shows a range rather than 100%.

However, this rule is within the standard-based system. Not all products on the market necessarily meet this standard.

How to distinguish them on product ingredient labels

Under the Food Labeling Standards, ingredients must be listed in descending order of weight by the most common name.

However, you can only tell the order, not the actual amount contained. Additionally, the dietary fiber value on the nutrition facts label is the sum of the total dietary fiber in the protein bar. It is not necessarily the amount of only inulin or fructooligosaccharides.

When choosing a protein bar, check which name is written in the ingredient list and where it is listed.

What is investigated in inulin research? The scope of human studies

For inulin, there are studies on humans that have investigated gut bacteria and postprandial blood glucose levels. Separately reading who the subjects were, how many there were, and what else was included besides inulin will be useful when looking at protein bar labels.

Systematic review investigating gut bacteria (healthy adults)

In 2022, a paper published on PubMed was released. This is a systematic review that collected and organized multiple studies targeting healthy adults.

This paper investigated how inulin-type fructans affect the balance of gut bacteria. Inulin-type fructans are dietary fibers with the same type of sugar-connected structure as inulin.

The results indicated an increase in bifidobacteria and lactic acid bacteria. However, the subjects were limited to healthy adults. It cannot be said that the same results apply to children or people who are concerned about their digestive health.

Even if inulin is in the ingredients of a protein bar, this alone cannot guarantee changes in your gut. Try incorporating it casually as one of the foods that contain dietary fiber.

Postprandial blood glucose test: One result in a complex product with mulberry leaf extract, etc.

A study that randomly divided and compared 28 healthy adults over 45 years of age was published in 2025 on PubMed.

In this study, participants were asked to drink powdered milk with a standard breakfast, and the rise in postprandial blood glucose levels was investigated. Mulberry leaf extract, vegetable oil, and inulin were added to the powdered milk. The comparator was skim milk.

The results showed that the rise in blood glucose levels was 25% lower from 0 to 60 minutes post-meal, but no changes were seen when looking at 0 to 180 minutes.

However, what was consumed was not just inulin, but a product that also contained mulberry leaf extract. This result cannot be read as the effect of inulin alone.

How to read research results (is it human? how many people? how much?)

When reading inulin research, look at the following three things:

The first is whether the subjects were human. Experiments on animals or cells cannot be applied directly to human diets. The second is how many people were studied. The blood glucose test mentioned earlier involved 28 people. The third is the amount consumed. For example, in another study, 30g of inulin was consumed daily for 14 days. This amount is not necessarily what you can get from one commercially available protein bar.

Another thing to look for is whether ingredients other than inulin were included. Read the results of complex products separately from the effects of inulin alone.

When reading articles or product descriptions that introduce research, it is recommended to check the subjects, number of people, amount, and whether it is a complex product.

When adding inulin to your diet, how should you view the relationship with body weight?

Many people are likely curious about what happens to body weight when inulin is added to the diet. This section organizes the contents of human studies that investigated brain responses related to appetite, the concept of energy, and its positioning in daily meals.

What was investigated in a certain study was brain response related to appetite

In 2024, a randomized controlled trial was published targeting 59 overweight young adults. Participants consumed 30g of inulin per day for 14 days and were compared with those who took a placebo containing no inulin. This study examined brain responses when viewing images of high-calorie foods that one would want to eat. The result was that after consuming inulin, activity in brain regions called the ventral tegmental area and the right orbitofrontal cortex decreased. However, what was investigated was brain response, not a result showing weight loss. The subjects were limited to overweight young adults, and 30g was the amount consumed in this study. Since the dietary fiber in one commercially available protein bar is not necessarily the same amount, check the actual amount on the label.

In terms of energy, think about the entire diet

As mentioned above, energy treatment differs by type of dietary fiber. However, just seeing "contains inulin" does not tell you whether the energy per bar is low. This is because the energy on the nutrition facts label is a value per bar that combines protein, lipids, carbohydrates, etc. For example, on a day you eat a protein bar as an afternoon snack, consider the kcal of that one bar within your daily diet, including lunch and dinner. It is important to view the amount of dietary fiber as a separate item from energy.

How to position inulin in your diet

For those concerned about weight, it is recommended to think of inulin not as something to add solely for weight, but as one way to obtain dietary fiber. It is easiest to gradually incorporate it into your daily diet, such as through side dishes of burdock root and onions or syrup mixed into yogurt. Even if a protein bar contains ingredients like inulin syrup, it is easier to continue if you incorporate it as a snack rather than as a tool for weight management. If you are concerned about your digestive health or have underlying conditions or are taking medication, consult a professional such as a doctor or pharmacist before deciding on the amount.

What are the drawbacks of inulin?

Inulin has points you should know beforehand, such as bloating, changes in taste and texture, and the risk of having excessively high expectations. Before incorporating it through foods like protein bars, you will learn the reason for trying it in small amounts and how to accept research results.

Consuming too much can cause bloating or loose stools

For some people, eating foods that contain dietary fiber in large quantities when they are not used to it can lead to concerns about bloating or loose stools.

In 2026, a randomized controlled trial targeting 22 healthy adults was published. This study investigated the amount of gas accumulated in the large intestine by combining 15g of inulin with a gel-forming dietary fiber called methylcellulose or psyllium. The result was that there was no clear change in gas volume for the entire 6 hours after consumption, and there was less gas between 3 to 6 hours. However, because this was a study combining other dietary fibers, it is not a result for inulin alone.

For a product you are eating for the first time, it is best to try a small amount once a day and decide on the amount while monitoring how your stomach feels. Those with underlying conditions or taking medication should consult a doctor or pharmacist.

Mixing it into drinks or food changes the taste and texture

When mixing powders or syrups containing inulin into coffee or yogurt, the perception of sweetness and the mouthfeel may change compared to when only white sugar is used. This is because the form—powder or syrup—and the other sweeteners used together differ by product.

For things you use daily, mix in just a little at first to see if it suits your preferences. For protein bars, it is recommended to eat one bar to see if the chewiness and sweetness suit you. Checking the type of sweetener in the ingredient list makes it easier to understand the differences in taste.

Easy to have excessively high expectations

When looking for a substitute for white sugar, people want to choose products with the image of it being "good for the body."

As mentioned above, the studies introduced so far differ in terms of age, physique, amount consumed, and ingredients other than inulin. You cannot accept the results of a single study as a direct change from eating normal food. It is recommended that you choose foods containing inulin not based on the idea that they will change your weight or blood glucose, but based on ingredients, taste, and ease of continuing.

How should people with sensitive stomachs think about inulin?

This section organizes the concept of FODMAPs, which people with sensitive stomachs should know when choosing inulin-containing protein bars, the contents of an experiment targeting people with irritable bowel syndrome, and guidelines for consultation.

The concept of fermentable carbohydrates (FODMAP)

FODMAP is a term that collectively refers to carbohydrates that are easily fermented. A diet for people concerned about their digestive health is known as a low-FODMAP diet. If you see inulin or fructooligosaccharides on an ingredient list and are unsure if it will suit your stomach, you are likely to find explanations if you search using this term. It is also recommended to make a note of how your stomach feels after eating a protein bar, along with the product name.

Caution for those who have been told they have irritable bowel syndrome

An experiment comparing two groups of 50 patients with irritable bowel syndrome over 8 weeks was published in 2020 as a paper on PubMed. In this experiment, while continuing a low-FODMAP diet, they compared the severity of symptoms between a group that drank capsules containing a bacterium called *Bacillus coagulans* and inulin, and a group that drank a placebo (something that looked the same but contained no active ingredients). The result was that the group that took the capsules had a greater improvement in symptom severity and more people were judged to have had their symptoms improved. However, because the capsules contained bacteria in addition to inulin, the effect of inulin alone cannot be judged. Those who have been told they have irritable bowel syndrome should not decide on their own whether to try foods containing inulin, but should consult a doctor.

People who should consult a medical professional

The following people should consult a medical professional, such as a doctor or registered dietitian, before consumption: people diagnosed with irritable bowel syndrome, people with persistent abdominal pain, diarrhea, or constipation, and people undergoing treatment for underlying conditions or taking medication. It is recommended that diets such as the low-FODMAP diet be carried out under the guidance of a professional rather than by self-judgment. When consulting, it is helpful to bring the package with the ingredient label of the protein bar you are eating or take a picture of it so the conversation proceeds smoothly.

How do you start with inulin in small amounts?

If you are going to try inulin, it is recommended to start with food, add it to yogurt and drinks, and decide on the amount while watching how your stomach feels. You can learn how to start in your daily diet and how to scale back if you feel bloating.

First, incorporate it through food

Start by adding burdock root and onions to your evening miso soup or soup. As mentioned above, both are foods that contain inulin. With food, you can adjust the amount you put into the pot or on your plate yourself. It is recommended to start by adding a little to your usual amount and continue with the same amount for a few days. It will be easy to tell if it suits your stomach.

Continue by mixing it into yogurt or drinks

If you eat yogurt every morning, adding syrup or powder containing inulin makes it easy to incorporate into your routine. The same applies to mixing it into coffee or tea. A recommended single serving amount is sometimes written on the product bag or bottle. At first, it is better to use less than that recommended amount. If it is a protein bar containing inulin, one method is to break it in half and eat it in two sittings.

If you feel bloated, cut back the amount

As mentioned above, if you eat a lot before you are used to it, you may become concerned about bloating or loose stools. If you feel this way, return to the amount before you increased it. After returning, continue to monitor for a few days with the same amount. Also, check the ingredient label to make sure that foods containing inulin, such as syrup and protein bars, are not overlapping on the same day. If bloating continues or if you have underlying conditions or are taking medication, consult a doctor or pharmacist.

Let's compare the ingredients of commercially available protein bars and BRAIN PRO

We will compare how sweetness is added by lining up the ingredient columns of commercially available protein bars and BRAIN PRO. You will be able to see where inulin syrup, agave syrup, and stevia are listed in the ingredients, and the figures on the nutrition facts label per 35g bar.

Compare the methods of adding sweetness with commercially available protein bars

Turn over the bag of the protein bar you usually eat and look at the ingredient names. As mentioned above, ingredient names are listed in order of highest weight used. You can tell if the ingredients used for sweetening are closer to the beginning or the end.

What is used to add sweetness—sugar, starch syrup, syrup, sweeteners, etc.—differs by product. If it is written with parentheses like "Sweeteners (XXX)," it means that the sweetener named in the parentheses is used. You can also check in this column whether white sugar is included.

If you compare how the sweetness is added before choosing, it will be easier for both those who want to avoid white sugar and those who do not mind if syrup is included to find a bar that suits them.

Product	Content	Carbohydrates	Artificial Sweeteners	White Sugar	Protein (Origin)
Calorie Mate Chocolate Flavor	80g (4 bars)	39.7g	None	Used	8.7g / Soy, Wheat
Cream Genmai Bran Cacao	36g	17g	None	Used	5g / Soy
in Bar Protein Yogurt	37g	9.6g	Used (Sucralose)	Used	11g / Soy, Milk
Zavias Protein Bar 1/2 Day Iron Royal Milk Tea Flavor	38g	No display (Sugars 6.4g)	Used (Sucralose)	Used	14.7g / Milk, Soy
BRAIN PRO	35g	4.9g	None	None	11.1g / Plant-based (Pea)

The values for each product are based on the nutrition facts labels posted on each manufacturer's official website as of September 25, 2026. They may change due to product revisions.

Inulin syrup and agave syrup in BRAIN PRO ingredients

The ingredients of BRAIN PRO are listed in the order of: almond paste, pea protein, almonds, soy puffs, cocoa powder, coconut oil, cacao butter, inulin syrup, agave syrup, lion's mane mushroom powder, and rock salt. Afterward, flavorings and sweeteners (stevia) follow.

The three ingredients related to sweetness are inulin syrup, agave syrup, and stevia. No white sugar is used. Preservatives, wheat, casein, trans fats, animal-derived ingredients, and artificial colors are also not used.

The two syrups are listed after the coconut oil and cacao butter. What we are looking at here is the order of ingredients, not the amount of inulin.

For those who want to choose a protein bar that does not use white sugar, BRAIN PRO is recommended. You can verify with your own eyes what is used for sweetness in the ingredient column.

Viewing the nutrition facts label of BRAIN PRO

BRAIN PRO contains 190 kcal, 11.1g of protein, 13.5g of lipids, and 7.1g of carbohydrates per 35g bar. The breakdown of carbohydrates is 4.9g of sugar and 2.2g of dietary fiber, and the salt equivalent is 0.4g. Since the value is per bar, you can calculate the actual amount you will consume by multiplying it by the number of bars you eat.

BRAIN PRO keeps the carbohydrates to 4.9g without using white sugar.

However, since it contains soy and almonds as ingredients, those with allergies to these should be careful.

When you want to consume protein with a protein bar that does not use white sugar, such as for an afternoon snack or after exercise, we recommend BRAIN PRO.

Summary

Inulin is a water-soluble dietary fiber that is also contained in burdock root and onions, and is not a member of the sugar family. It is a different component from fructooligosaccharides, which have a similar name, so be sure to check the name in the ingredient column.

It is important to read research results separately, considering who the subjects were, how many there were, how much was consumed, and whether other ingredients were included. Rather than choosing them based on the idea that they will change your weight or blood glucose, we recommend choosing based on ingredients, taste, and ease of continuing.

Not using white sugar and having low carbohydrates are two different things. If you choose a protein bar that does not use white sugar, look at the sweetener in the ingredient column and check the carbohydrates on the nutrition facts label. BRAIN PRO is one product where you can confirm both of those points on the package when choosing.

Please consult your family doctor regarding any concerns.