Inulin ： Chronic Constipation
B エビデンス 少なくとも1件のランダム化試験がこれを支持しており、おおむね一貫した結果が得られています。Meta-analysis confirms inulin (12 g/day) increases stool frequency by ~0.8 stools/week and improves stool consistency. Bifidogenic effect is well-established.
<\/script>\n`;
},
get iframeSnippet() {
const domain = 'gutcited.com';
const params = 'ingredient\u003Dinulin\u0026condition\u003Dconstipation';
return ``;
},
get activeSnippet() {
return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet;
},
copySnippet() {
navigator.clipboard.writeText(this.activeSnippet).then(() => {
this.copied = true;
setTimeout(() => { this.copied = false; }, 2000);
});
}
}"
@keydown.escape.window="open = false"
@click.outside="open = false">
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
Referenced Papers
Nutrients
2026
1 件の引用
International journal of …
2025
6 件の引用
Scientific reports
2025
2 件の引用
Recent advances in …
2025
1 件の引用
BMC gastroenterology
2025
1 件の引用
Nutrition research (New …
2025
Nutrition reviews
2025
International journal of …
2024
32 件の引用
Scientific reports
2024
22 件の引用
Romanian journal of …
2024
20 件の引用
Journal of the …
2024
6 件の引用
[Phytotherapeutic recommendations in medical guidelines for the treatment of gastroenterological diseases - a systematic review].
Systematic Review
Zeitschrift fur Gastroenterologie
2024
3 件の引用
Antioxidants (Basel, Switzerland)
2024
2 件の引用
Research in veterinary …
2024
2 件の引用
Food & function
2023
128 件の引用
Nutrients
2023
53 件の引用
Current developments in …
2023
13 件の引用
Carbohydrate polymers
2022
77 件の引用
Food science & …
2022
52 件の引用
Frontiers in nutrition
2022
43 件の引用
Food science & …
2022
12 件の引用
Journal of clinical …
2022
11 件の引用
Efficacy and Safety of Over-the-Counter Therapies for Chronic Constipation: An Updated Systematic Review.
Systematic Review
The American journal …
2021
62 件の引用
Journal of animal …
2021
20 件の引用
Nutrients
2021
18 件の引用
The effects of inulin on gut microbial composition: a systematic review of evidence from human studies.
Meta-Analysis
European journal of …
2020
190 件の引用
Carbohydrate polymers
2020
140 件の引用
Food & function
2020
57 件の引用
Cellular and molecular …
2020
41 件の引用
Nutrients
2020
24 件の引用
Experimental and therapeutic …
2020
17 件の引用
Advances in food …
2019
95 件の引用
Cardiovascular therapeutics
2019
20 件の引用
Canadian journal of …
2018
2 件の引用
Gut
2017
465 件の引用
Journal of the …
2017
447 件の引用
The Turkish journal …
2016
63 件の引用
Reproduction in domestic …
2016
41 件の引用
Digestive diseases and …
2016
28 件の引用
Voprosy pitaniia
2015
8 件の引用
Acta scientiarum polonorum. …
2014
230 件の引用
Nutricion hospitalaria
2014
56 件の引用
Journal of medicinal …
2011
16 件の引用
Menopause international
2009
29 件の引用
Medicinski pregled
2009
1 件の引用
Alternative medicine review …
2009
Minerva gastroenterologica e …
2006
22 件の引用
Journal of biosciences
2002
643 件の引用
The British journal …
2002
The American journal …
2000
742 件の引用
Dietary fructans.
Review
Annual review of …
1998
264 件の引用
The American journal …
1997
612 件の引用
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
References
- [1] Cinara Regina A V Monteiro et al.. Nutrients. 2026. Prebiotics and Gut Health: Mechanisms, Clinical Evidence, and Future Directions. doi:10.3390/nu18030372 PubMed
- [2] Zhiguo Zhang et al.. Int J Mol Sci. 2025. Different Efficacy of Five Soluble Dietary Fibers on Alleviating Loperamide-Induced Constipation in Mice: Influences of Different Structural Features. doi:10.3390/ijms26031236 PubMed
- [3] Çağlar Akçalı et al.. Sci Rep. 2025. A randomized trial of inulin for bowel symptoms, depression and quality of life in constipation predominant IBS. doi:10.1038/s41598-025-16321-w PubMed
- [4] Bisma Jan et al.. Recent Adv Food Nutr Agric. 2025. Dietary Fiber: A Comprehensive Review of Its Sources, Health Benefits, and Mechanisms Driving Nutraceutical Effects. doi:10.2174/012772574X378014250727175222 PubMed
- [5] Marie-Luise Puhlmann et al.. BMC Gastroenterol. 2025. Inulin-induced improvements on bowel habit and gut microbiota in adults with functional constipation: findings of a randomized, double-blind, placebo-controlled study. doi:10.1186/s12876-025-04409-6 PubMed
- [6] Melissa L Moreno et al.. Nutr Res. 2025. Yeast mannans promote laxation and specifically modulate microbiota composition in older adults: An open-label pilot study. doi:10.1016/j.nutres.2025.02.004 PubMed
- [7] Jianjiao Mou et al.. Nutr Rev. 2025. Assessing the Efficacy of Functional Food as Treatment for Irritable Bowel Syndrome with Constipation: A Systematic Review and Network Meta-Analysis. doi:10.1093/nutrit/nuaf204 PubMed
- [8] Hui Zou et al.. Int J Biol Macromol. 2024. Dietary inulin alleviated constipation induced depression and anxiety-like behaviors: Involvement of gut microbiota and microbial metabolite short-chain fatty acid. doi:10.1016/j.ijbiomac.2024.129420 PubMed
- [9] V Andreozzi et al.. Sci Rep. 2024. Synbiotic supplementation may globally improve non-motor symptoms in patients with stable Parkinson's disease: results from an open label single-arm study. doi:10.1038/s41598-024-74400-w PubMed
- [10] Miloš Mitrović et al.. Rom J Intern Med. 2024. The effects of synbiotics on the liver steatosis, inflammation, and gut microbiome of metabolic dysfunction-associated liver disease patients-randomized trial. doi:10.2478/rjim-2024-0004 PubMed
- [11] Chanyuan Xie et al.. J Sci Food Agric. 2024. Effects of garlic-derived fructan and oligofructose mixtures on intestinal health and constipation relief in mice. doi:10.1002/jsfa.13567 PubMed
- [12] Sandra Utz et al.. Z Gastroenterol. 2024. [Phytotherapeutic recommendations in medical guidelines for the treatment of gastroenterological diseases - a systematic review]. doi:10.1055/a-2279-5045 PubMed
- [13] Paula García-Milla et al.. Antioxidants (Basel). 2024. Formulation and Physical-Chemical Analysis of Functional Muffin Made with Inulin, Moringa, and Cacao Adapted for Elderly People with Parkinson's Disease. doi:10.3390/antiox13060683 PubMed
- [14] Shu-Kun Liang et al.. Res Vet Sci. 2024. Effects of inulin on fecal microbiota and specific immunity in cats. doi:10.1016/j.rvsc.2024.105252 PubMed
- [15] Yu-Qing Qin et al.. Food Funct. 2023. Inulin: properties and health benefits. doi:10.1039/d2fo01096h PubMed
- [16] Claudia Di Rosa et al.. Nutrients. 2023. Constipation-Predominant Irritable Bowel Syndrome (IBS-C): Effects of Different Nutritional Patterns on Intestinal Dysbiosis and Symptoms. doi:10.3390/nu15071647 PubMed
- [17] Vasily A Isakov et al.. Curr Dev Nutr. 2023. Evaluation of the Efficacy of Kombucha-Based Drink Enriched with Inulin and Vitamins for the Management of Constipation-Predominant Irritable Bowel Syndrome … doi:10.1016/j.cdnut.2023.102037 PubMed
- [18] Ashinshana U Illippangama et al.. Carbohydr Polym. 2022. Inulin as a functional ingredient and their applications in meat products. doi:10.1016/j.carbpol.2021.118706 PubMed
- [19] Waseem Khalid et al.. Food Sci Nutr. 2022. Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments. doi:10.1002/fsn3.2920 PubMed
- [20] Maísa Miranda Araújo et al.. Front Nutr. 2022. Probiotics, prebiotics, and synbiotics in chronic constipation: Outstanding aspects to be considered for the current evidence. doi:10.3389/fnut.2022.935830 PubMed
- [21] Wenyan Liao et al.. Food Sci Nutr. 2022. A study on the effect of symbiotic fermented milk products on human gastrointestinal health: Double-blind randomized controlled clinical trial. doi:10.1002/fsn3.2890 PubMed
- [22] Oana-Bogdana Bărboi et al.. J Clin Med. 2022. Inulin, Choline and Silymarin in the Treatment of Irritable Bowel Syndrome with Constipation-Randomized Case-Control Study. doi:10.3390/jcm11082248 PubMed
- [23] Satish S C Rao et al.. Am J Gastroenterol. 2021. Efficacy and Safety of Over-the-Counter Therapies for Chronic Constipation: An Updated Systematic Review. doi:10.14309/ajg.0000000000001222 PubMed
- [24] Xiaorong Yu et al.. J Anim Sci. 2021. Inulin and isomalto-oligosaccharide alleviate constipation and improve reproductive performance by modulating motility-related hormones, short-chain fatty acids, and feces microflora in … doi:10.1093/jas/skab257 PubMed
- [25] Kanako Omori et al.. Nutrients. 2021. The Combined Effects of Magnesium Oxide and Inulin on Intestinal Microbiota and Cecal Short-Chain Fatty Acids. doi:10.3390/nu13010152 PubMed
- [26] Quentin Le Bastard et al.. Eur J Clin Microbiol Infect Dis. 2020. The effects of inulin on gut microbial composition: a systematic review of evidence from human studies. doi:10.1007/s10096-019-03721-w PubMed
- [27] Xinhuan Wan et al.. Carbohydr Polym. 2020. The physiological functions and pharmaceutical applications of inulin: A review. doi:10.1016/j.carbpol.2020.116589 PubMed
- [28] Junhong Lan et al.. Food Funct. 2020. Effects of inulin and isomalto-oligosaccharide on diphenoxylate-induced constipation, gastrointestinal motility-related hormones, short-chain fatty acids, and the intestinal flora in rats. doi:10.1039/d0fo00865f PubMed
- [29] Barbara Sawicka et al.. Cell Mol Biol (Noisy-le-grand). 2020. Jerusalem artichoke (Helianthus tuberosus L.) as a medicinal plant and its natural products. PubMed
- [30] Andrea A García Contreras et al.. Nutrients. 2020. Lactobacillus reuteri DSM 17938 and Agave Inulin in Children with Cerebral Palsy and Chronic Constipation: A Double-Blind Randomized Placebo Controlled … doi:10.3390/nu12102971 PubMed
- [31] Oana-Bogdana Bărboi et al.. Exp Ther Med. 2020. Effect of inulin in the treatment of irritable bowel syndrome with constipation (Review). doi:10.3892/etm.2020.9315 PubMed
- [32] María Ciudad-Mulero et al.. Adv Food Nutr Res. 2019. Dietary fiber sources and human benefits: The case study of cereal and pseudocereals. doi:10.1016/bs.afnr.2019.02.002 PubMed
- [33] Yizel Becerril-Alarcón et al.. Cardiovasc Ther. 2019. Inulin Supplementation Reduces Systolic Blood Pressure in Women with Breast Cancer Undergoing Neoadjuvant Chemotherapy. doi:10.1155/2019/5707150 PubMed
- [34] Wendy J Dahl et al.. Can J Diet Pract Res. 2018. Is Fibre an Effective Strategy to Improve Laxation in Long-Term Care Residents? doi:10.3148/cjdpr-2017-028 PubMed
- [35] Doris Vandeputte et al.. Gut. 2017. Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. doi:10.1136/gutjnl-2016-313271 PubMed
- [36] Johnson W McRorie et al.. J Acad Nutr Diet. 2017. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and … doi:10.1016/j.jand.2016.09.021 PubMed
- [37] Ahmet Baştürk et al.. Turk J Gastroenterol. 2016. Efficacy of synbiotic, probiotic, and prebiotic treatments for irritable bowel syndrome in children: A randomized controlled trial. doi:10.5152/tjg.2016.16301 PubMed
- [38] Y S Wang et al.. Reprod Domest Anim. 2016. Effects of Inulin Supplementation in Low- or High-Fat Diets on Reproductive Performance of Sows and Antioxidant Defence Capacity in Sows … doi:10.1111/rda.12707 PubMed
- [39] Johnson W McRorie et al.. Dig Dis Sci. 2016. Fermented Fiber Supplements Are No Better Than Placebo for a Laxative Effect. doi:10.1007/s10620-016-4304-1 PubMed
- [40] V I Pilipenko et al.. Vopr Pitan. 2015. [Dry jelly concentrate with vitamins and dietary fiber in patients with IBS with constipation: a comparative controlled study]. PubMed
- [41] Semih Otles et al.. Acta Sci Pol Technol Aliment. 2014. Health effects of dietary fiber. PubMed
- [42] Luis Collado Yurrita et al.. Nutr Hosp. 2014. Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials. doi:10.3305/nh.2014.30.2.7565 PubMed
- [43] Stacey J Bell. J Med Food. 2011. A review of dietary fiber and health: focus on raisins. doi:10.1089/jmf.2010.0215 PubMed
- [44] Michael de Vrese. Menopause Int. 2009. Health benefits of probiotics and prebiotics in women. doi:10.1258/mi.2009.009008 PubMed
- [45] Zdenka B Sokiić et al.. Med Pregl. 2009. [Inulin--potential prebiotic]. doi:10.2298/mpns0904153s PubMed
- [46] Greg Kelly. Altern Med Rev. 2009. Inulin-type prebiotics: a review. (Part 2). PubMed
- [47] M Astegiano et al.. Minerva Gastroenterol Dietol. 2006. Treatment of irritable bowel syndrome. A case control experience. PubMed
- [48] Narinder Kaur et al.. J Biosci. 2002. Applications of inulin and oligofructose in health and nutrition. doi:10.1007/BF02708379 PubMed
- [49] Marcel B Roberfroid. Br J Nutr. 2002. Functional foods: concepts and application to inulin and oligofructose. doi:10.1079/BJNBJN/2002529 PubMed
- [50] M B Roberfroid. Am J Clin Nutr. 2000. Prebiotics and probiotics: are they functional foods? doi:10.1093/ajcn/71.6.1682S PubMed
- [51] M B Roberfroid et al.. Annu Rev Nutr. 1998. Dietary fructans. doi:10.1146/annurev.nutr.18.1.117 PubMed
- [52] B Kleessen et al.. Am J Clin Nutr. 1997. Effects of inulin and lactose on fecal microflora, microbial activity, and bowel habit in elderly constipated persons. doi:10.1093/ajcn/65.5.1397 PubMed
FDAに関する免責事項: これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。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。