Inulin ： Chronic Constipation
BMeta-analysis confirms inulin (12 g/day) increases stool frequency by ~0.8 stools/week and improves stool consistency. Bifidogenic effect is well-established.
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B
結論
Meta-analysis confirms inulin (12 g/day) increases stool frequency by ~0.8 stools/week and improves stool consistency. Bifidogenic effect is well-established.
Key Study Findings
Review
Prebiotics and Gut Health: Mechanisms, Clinical Evidence, and Future Directions.
Dose: None
vs: None
Outcome: gut health outcomes including microbiota modulation and SCFA …
効果: None
None
対象集団: healthy individuals, children, elderly, and those with constipation, metabolic syndrome, or dysbiosis
Randomized Controlled Trial
n=39
4 weeks
Double-blind
Inulin-induced improvements on bowel habit and gut microbiota in adults with functional constipation: findings of …
Dose: 12 g/day chicory inulin
vs: Placebo (crossover design)
Outcome: Stool frequency and PAC-QOL/PAC-SYM scores
効果: None
None
対象集団: Adults with functional constipation (Rome III)
Review
Dietary Fiber: A Comprehensive Review of Its Sources, Health Benefits, and Mechanisms Driving Nutraceutical Effects.
Dose: None
vs: None
Outcome: None
効果: None
None
対象集団: None
Controlled Clinical Trial
n=20
2 weeks
Open-label
Yeast mannans promote laxation and specifically modulate microbiota composition in older adults: An open-label pilot …
Dose: 15 g/day
vs: Baseline (pre-intervention)
Outcome: GI symptoms and stool frequency
効果: Stool freq 0.84 to 1.19/day (P=.016)
P=.016
対象集団: Older adults (71.4 +/- 11.0 y)
Randomized Controlled Trial
n=34
8 weeks
Single-blind
A randomized trial of inulin for bowel symptoms, depression and quality of life in constipation …
Dose: 9.2 g/day total (4.6 g twice daily)
vs: Maltodextrin 9.2 g/day placebo
Outcome: IBS-SSS score and IBS-QoL score
効果: IBS-SSS: 267.3→195.8; IBS-QoL: 61.0→77.4
0.026 (IBS-SSS); 0.006 (QoL)
対象集団: Adults with constipation-predominant IBS
In Vitro
2 weeks
Different Efficacy of Five Soluble Dietary Fibers on Alleviating Loperamide-Induced Constipation in Mice: Influences of …
Dose: None
vs: Loperamide-induced constipated mice
Outcome: GI transit rate, fecal moisture, gut microbiota
効果: None
p<0.05
対象集団: Loperamide-induced constipated mice (14-day study)
Key Statistics
6
研究数
400
参加者数
↑
Positive
B
グレード
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Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
一般的な使用量
- general:
- 5-10 g/day
- constipationsupport:
- 12 g/day for 4 weeks
- prebioticmaintenance:
- 5-8 g/day
上限量： Well-tolerated up to 20 g/day; start low and increase gradually
研究で検討された用量
| 用量 | 期間 | 効果 | N |
|---|---|---|---|
| None | -- | Positive | -- |
| 12 g/day chicory inulin | 4 weeks | Positive | 39 |
| None | -- | Mixed | -- |
| 15 g/day | 2 weeks | Positive | 20 |
| 9.2 g/day total (4.6 g twice daily) | 8 weeks | Positive | 34 |
| None | 2 weeks | Positive | -- |
| None | -- | Positive | -- |
| Muffin with inulin, moringa, cacao | -- | Neutral | -- |
推奨摂取タイミング： With meals; divide doses throughout the day to minimize gas
Safety & Side Effects
報告されている副作用
- ⚠ Gas and bloating (common at higher doses; start with 3-5 g/day and titrate up)
- ⚠ Abdominal cramping
- ⚠ Flatulence
- ⚠ Loose stools at very high doses
既知の相互作用
- ● May enhance absorption of calcium and magnesium (beneficial interaction)
- ● Blood sugar-lowering medications (inulin may modestly reduce blood glucose)
- ● Other FODMAPs (cumulative fermentation may worsen symptoms in sensitive individuals)
耐容上限摂取量： Well-tolerated up to 20 g/day; start low and increase gradually
サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
Frequently Asked Questions
Does Inulin help with Chronic Constipation?
Based on 6 studies with 400 participants, there is moderate evidence from clinical studies that Inulin may support Chronic Constipation management. Our evidence grade is B (Good Evidence).
How much Inulin should I take for Chronic Constipation?
Studies have used various dosages. A commonly studied range is 5-10 g/day. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Inulin?
Reported side effects may include Gas and bloating (common at higher doses; start with 3-5 g/day and titrate up), Abdominal cramping, Flatulence, Loose stools at very high doses. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Inulin and Chronic Constipation?
We rate the evidence as Grade B (Good Evidence). This rating is based on 6 peer-reviewed studies with 400 total participants. The overall direction of effect is positive.
Related Evidence
に関する他の成分： Chronic Constipation
Inulin 他の症状・状態について
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