My diet:

Inulin (Chicory root fiber)

No E-numberThickeners & gumsOrigin: Plant
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VeganYes
Gluten-freeYes
HalalYes
KosherYes
KetoYes

A fiber that barely raises blood sugar. Most people subtract it from total carbs.

Low-FODMAPNo

Inulin is a fructan, one of the main FODMAPs. Avoid it in the elimination phase.

Full answer ›
The short answer
Inulin is a prebiotic fiber from chicory root, added to bars and "gut-friendly" sodas. It's safe and keto-friendly, but it's high-FODMAP and causes gas and bloating in many people with IBS.
Generally safe

Fine for most people at normal amounts.

E-numberNone
Comes fromPlant
What it doesThickeners & gums
Glycemic index—
Daily limitNot set
Also calledInulin, Chicory root fiber

Low-FODMAP picks without inulin

Clean-label swaps
Clean grocery swap

Monash-certified low-FODMAP bars

Snack bars tested and certified without chicory root.

Shop low-FODMAP bars Opens your country’s Amazon store
Clean substitute

Partially hydrolyzed guar gum fiber

A low-FODMAP fiber that dissolves into any drink.

Shop PHGG fiber Opens your country’s Amazon store
Health store

Low-FODMAP cookbook

Recipes for the elimination and reintroduction phases.

Shop low-FODMAP cookbooks Opens your country’s Amazon store

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Rules by country

🇺🇸 US FDAApproved
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

GRAS in the US (by notice), and since 2018 the FDA counts it as dietary fiber on labels. In the EU and Canada it's sold as a food ingredient, not an additive, so it has no E-number.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Inulin is a chain of fructose that your gut can't digest, so bacteria in the colon ferment it. It adds fiber, a faint sweetness and a creamy body, which is why it often replaces sugar and fat in low-calorie foods.

Where it comes from: Extracted with hot water from chicory roots, or from agave and Jerusalem artichoke.

Why it’s in food

  • Raises the fiber count on the label
  • Replaces some sugar and fat in low-calorie foods
  • Feeds gut bacteria in "prebiotic" products
  • Adds body to yogurt and ice cream

Often found in

Protein and fiber barsPrebiotic sodasLow-sugar ice creamHigh-fiber yogurtKeto snacksFiber supplements

Also listed as: Inulin, Chicory root fiber, Chicory root fibre, Chicory root extract, Chicory fiber, Chicory inulin, Oligofructose, Fructooligosaccharides, FOS, Agave inulin

Health & gut impact

Bowel functionBenefit

EFSA approved the claim that 12 g a day of chicory inulin supports normal bowel function.

EFSA Journal (2015) 13(1):3951

IBS and bloatingConcern

Fructans like inulin are a common trigger for gas, bloating and cramps in people with IBS.

Monash University FODMAP research

What can I use instead?

Partially hydrolyzed guar gum

Ratio: About 1:1 as a fiber

Best for: Low-FODMAP fiber

Acacia fiber

Ratio: About 1:1 as a fiber

Best for: A gentler soluble fiber

Related

Is it low-FODMAP?

More thickeners & gums:

Agar-Agar E406Agar-agar (E406) is a seaweed gel that sets firmer than gelatin. It's safe, vegan, gluten-free, keto and kosher, and is the easiest plant swap for gelatin.Generally safeCarrageenan E407Carrageenan (E407) is a seaweed thickener in plant milks and deli meats. It's approved, but some studies link it to gut inflammation, so people with IBD often avoid it.Use in moderationCellulose Gum (CMC) E466Cellulose gum (E466, CMC) is a thickener made from wood or cotton fiber. It's approved everywhere and fine for most diets, but studies in mice and a small human trial suggest it can disturb gut bacteria.Use in moderationGelatinGelatin is made from pig, cow or fish parts, so it is never vegan. It's only halal or kosher when certified, because most unlabeled gelatin comes from pork.Generally safe

Common questions

Is Inulin safe?

Generally safe (86/100). GRAS in the US (by notice), and since 2018 the FDA counts it as dietary fiber on labels. In the EU and Canada it's sold as a food ingredient, not an additive, so it has no E-number.

Is Inulin vegan?

Yes.

Is Inulin gluten-free?

Yes.

Is chicory root fiber the same as inulin?

Yes. "Chicory root fiber" and "chicory root extract" on a label almost always mean inulin.

Why does inulin make me gassy?

Gut bacteria ferment it and release gas. Starting with small amounts lets your gut adjust.

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Scientific sources & regulatory citations
  • EFSA Journal (2015) 13(1):3951
  • Monash University FODMAP research

Last checked against FDA, EFSA and Health Canada records: November 1, 2026 · CAS 9005-80-5