이눌린 관련 만성 변비
B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.메타분석에서 이눌린(12g/일)이 배변 횟수를 주당 약 0.8회 증가시키고 대변 굳기를 개선하는 것으로 확인되었습니다. 비피더스 생성 효과는 잘 확립되어 있습니다.
결론
메타분석에서 이눌린(12g/일)이 배변 횟수를 주당 약 0.8회 증가시키고 대변 굳기를 개선하는 것으로 확인되었습니다. 비피더스 생성 효과는 잘 확립되어 있습니다.
Key Study Findings
대상 집단: healthy individuals, children, elderly, and those with constipation, metabolic syndrome, or dysbiosis
대상 집단: Adults with functional constipation (Rome III)
대상 집단: None
대상 집단: Older adults (71.4 +/- 11.0 y)
대상 집단: Adults with constipation-predominant IBS
대상 집단: Loperamide-induced constipated mice (14-day study)
Key Statistics
6
연구
400
참여자
Positive
등급
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- general:
- 5-10 g/day
- constipationsupport:
- 12 g/day for 4 weeks
- prebioticmaintenance:
- 5-8 g/day
상한량: Well-tolerated up to 20 g/day; start low and increase gradually
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: With meals; divide doses throughout the day to minimize gas
Safety & Side Effects
보고된 부작용
- ⚠ 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
알려진 상호작용
- ● 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)
일일 최대 섭취 허용량: Well-tolerated up to 20 g/day; start low and increase gradually
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 이눌린 help with 만성 변비?
How much 이눌린 should I take for 만성 변비?
Are there side effects of 이눌린?
How strong is the evidence for 이눌린 and 만성 변비?
Related Evidence
관련 다른 성분: 만성 변비
이눌린 다른 건강 상태에 대한 근거
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 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.