Inulin is a fairly new addition to gluten-free baking. A product that is most often extracted from chicory root, it can replace sugar and fat in some products, adds fiber, helps promote good bacteria in your gut, and can even help your body absorb calcium.
Inulin is a starchy substance found naturally in many plant roots or tubers, such as onions, garlic, bananas, and dandelions. Inulin is a polysaccharide, a long chain of simple sugars that plants use to store energy. Because humans cannot digest these polysaccharides, inulin is considered a dietary fiber when added to processed foods.
In the intestine, inulin supports the growth of healthy bacteria and inhibits the growth of harmful bacteria, such as E. coli, Clostridium difficile Y Candida albicans.
Research is still continuing to find out how inulin helps calcium absorption, but it appears that inulin makes calcium more available for the body to absorb from the colon, particularly in adolescents and young adults. This could be an important method of strengthening bones early in life and delaying or preventing the development of osteoporosis later in life.
Commercially, inulin is generally extracted from chicory root, although it can also be extracted from Jerusalem artichoke (sun-choked) or made by fermentation. The root is minced and mixed with water to make a moist pulp. The pulp is refined to remove and purify the chicory juice, the water is evaporated, and the final product is spray dried to create powdered inulin.
Commercial bakers add inulin to products to replace some of the fat and sugar and to modify the texture and flavor. Research reported in International Food Science and Technology found that adding inulin to gluten-free bread enhanced the sensory qualities of bread, something that is sometimes lacking in gluten-free products. Inulin also improves the texture of reduced-fat ice cream and unsweetened plain yogurt and reduces the formation of ice crystals in frozen dairy products.
Inulin powder is sometimes sold as a standalone fiber supplement, to be mixed with water or added to food. Some people are very sensitive to its laxative effect; This tendency can be reduced by gradually adding inulin products to your diet rather than consuming a large quantity at a time.
Some gluten-free home bakers add inulin to products to improve the fiber content of their diet. Try adding a teaspoon of inulin to cupcake, cookie, cake, and cake recipes. You may be able to lower your sugar by an equivalent amount without noticing a difference. Try adding a tablespoon or more of inulin to yeast bread or muffin recipes. You may be able to pack up to about two teaspoons of inulin per serving, which will substantially increase the fiber content of your bread or muffins. Inulin can alter the texture of your baked goods, so experiment with how much inulin works with any particular recipe.