Inulin vs Wheat Dextrin
How inulin and wheat dextrin differ in how they work, evidence, tolerance, and cost.
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Side by Side
| Inulin | Wheat Dextrin | |
|---|---|---|
| How it works | Soluble, non-viscous fructan rapidly fermented by colonic bacteria, selectively increasing bifidobacteria and producing short-chain fatty acids. | Soluble, non-viscous, readily fermented. Dissolves clear in liquids. |
| Typical dose | 5-10 g daily, increased gradually | 3-6 g 1-3 times daily |
| Common uses | prebiotic, fiber fortification of foods | adding fiber grams to drinks |
| Side effects | Gas and bloating, especially above 10 g; a high-FODMAP fiber that commonly worsens IBS symptoms. | Mild gas. |
| Cost | Low | Low |
| Also called | chicory root fiber, fructooligosaccharides (short-chain) | Benefiber, resistant dextrin |
When to Choose Inulin
Choose inulin when the goal is a prebiotic effect and you tolerate fermentation. Non-viscous, so it does not provide the stool-normalizing or LDL-lowering effects of gel-forming fibers.
Inulin
Choose inulin when the goal is a prebiotic effect and you tolerate fermentation.
What to look for: Inulin named on the Supplement Facts panel, with the amount per serving stated.
Find on iHerb Affiliate linkWhen to Choose Wheat Dextrin
Choose wheat dextrin when you want an invisible fiber added to drinks and are not treating constipation. Non-viscous, so it lacks the laxative and cholesterol-lowering effects of psyllium.
Wheat Dextrin
Choose wheat dextrin when you want an invisible fiber added to drinks and are not treating constipation.
What to look for: Wheat Dextrin named on the Supplement Facts panel, with the amount per serving stated.
Find on iHerb Affiliate linkProducts on Titrate
2,168 of the 214,745 labels in the NIH Dietary Supplement Label Database list fiber as an active ingredient (1,232 on market). 322 are sold as fiber products by name.
Fiber does not have its own search category yet. Each product above links to its full label in the NIH database.
Related
References
Institute of Medicine. National Academies Press, 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
Moayyedi P, et al. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis. Am J Gastroenterol. 2014;109(9):1367-1374.
Gibb RD, et al. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects, patients at risk of type 2 diabetes mellitus, and patients being treated for type 2 diabetes mellitus. Am J Clin Nutr. 2015;102(6):1604-1614.
McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017;117(2):251-264.
Jovanovski E, et al. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018;108(5):922-932.
McDonald D, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018;3(3):e00031-18.
Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445.
Wastyk HC, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153.