What is Inulin and How it Supports Digestion + Herbal Recipes

What do dandelion, burdock, chicory, and garlic have in common? They all contain inulin. Inulin is a naturally occurring polysaccharide made up of chains of fructose molecules that are not digested in the small intestine and belong to a class of dietary fibers known as fructans.

In plants, inulin is used as energy storage and helps the plant to regulate cold resistance. We find inulin in the roots and bulbs. Most plants that create inulin do not store other carbohydrates such as starch. This is interesting and welcome to those who watch their carb intake as we may not generally think of herbs as being carb sources.

In humans, inulin travels to the lower gut, where it functions as a prebiotic—a food source for beneficial gut bacteria, making for a more healthily functioning digestive system. Inulin aids in the removal of waste and allows for more complete elimination. Yay team inulin! In fact, inulin has been scientifically proven to promote the growth of gastrointestinal bifidobacteria.* This friendly bacteria plays a role in immune health and has been known to enhance the bioavailability of healthy compounds such as Vitamin B complex and fatty acids.

It seems that inulin may be just the ticket for those of us who wish to improve our gut health. Some of our common herbs are inulin-rich. Check it out!

According to Dr. Duke's Phytochemical and Ethnobotanical Databases,

• Dandelion has up to 300,000 parts per million (ppm) inulin in its roots
• Burdock has up to 500,000 ppm inulin in its roots
• Chicory roots have up to 580,000 ppm! That’s a whole lotta inulin.
• Fresh garlic can have up to 1/2 ounce of inulin in 3 ounces of bulbs.

When making alcohol or acetic tinctures from these herbs, we may notice a white chalky substance precipitating out and falling to the bottom of the jars. That’s the inulin. It’s best to use 80-100 proof alcohol for tincturing, as inulin is water soluble. Apple cider vinegar is another wonderful menstruum to extract and preserve the inulin.

We can make cold or hot infusions of inulin-rich roots to extract this healthy substance. Normal dehydration processing at 95-110 degrees will keep the inulin intact. Interestingly, inulin will be highly degraded at temperatures over 329° F.

“Getting the health-providing parts of plants to people in ways they’ll enjoy so that healing can occur” is a motto at my herb school. We are always looking to effectively extract the benefits of plants and create tasty treats. Here are 2 recipes to try.

One of my favorite ways to utilize the inulin in burdock roots is by pickling them. Burdock, Arctium lappa, is a biennial, meaning it takes 2 years to complete its life cycle. Burdock root is dug in the early fall from the first-year plants. Burdock goes deep to aid in eliminating unwanted substances from the body and is known for its cooling qualities and nutrient density.

Did you know? Burdock root is called gobo in Asian grocery stores and food co-ops.

Pickled Burdock Root Recipe

Makes about 2 cups.

Ingredients

• 12 inch fresh burdock root
• 1/2 cup minced onion
• 4 minced garlic bulbs
• 1 1/2 inch piece unpeeled ginger, minced
• 1/2 tsp. whole organic rainbow peppercorns
• 1/4 tsp. whole organic mustard seed
• 1/8 tsp. whole organic dill seed
• 1/8 tsp. whole organic coriander seed
• 18 tsp. whole organic celery seed
• Tamari, shoyu or liquid aminos
• Unpasteurized organic apple cider vinegar

Directions

1. Cut the fresh burdock root into matchsticks. Set aside.
2. Add the onion, garlic, ginger, and half of the spices to a sterile pint size jar.
3. Loosely add the burdock matchsticks.
4. Add the rest of the spices and tap the jar on the counter to pack and distribute them throughout.
5. Pour in tamari, shoyu, or liquid aminos to fill 1/4 of the way up.
6. Fill remainder of jar to the top with apple cider vinegar.
7. Seal with a twist-on, airtight, plastic lid and place the jar on a small plate or bowl. Alternatively, you can use a metal lid, but make sure to place several layers of parchment paper between the lid and the ingredients to ensure that vinegar doesn’t come into contact with the jar lid.
8. Let the mixture steep on the counter for 1 week, then put in the fridge to finish its maceration for 2-3 more weeks. You’ll see the inulin settling on the bottom of the jar.
9. The pickled burdock will keep up to one year in the fridge. You can eat everything in the jar—the liquid makes a fab salad dressing! Use the pickled herbs and spices as a condiment as you would any pickle; mix into tuna, egg salad, in a sweet potato bean bowl, next to a fine roast, and even enjoy straight from the jar! The burdock roots have a delightful crunch. Now that's good eats!!!

Inulin-containing dandelion and chicory roots are so tasty when paired with chai herbs. Who doesn’t love a nice cup of creamy spicy tasting chai on a cold winter day? My version of chai not only fortifies your senses; it’s super warming, and may help strengthen the immune system, calm the nerves, and get the digestive system ready for hearty winter meals!*

Fortify Chai Recipe
Makes 1.5 cups of chai mix.

Ingredients

• 2 Tbsp. whole organic cardamom pods
• 4 Tbsp. organic cinnamon chips
• 6 Tbsp. roasted organic dandelion root
• 6 Tbsp. roasted organic chicory root
• 2 Tbsp. organic reishi mushroom pieces
• 2 Tbsp. organic ashwagandha root pieces
• 2 Tbsp. organic ginger pieces
• 1 Tbsp. organic whole cloves
• 2 tsp. ground organic nutmeg
• 1 tsp. ground organic star anise
• 1/2 tsp. whole organic white peppercorns

Directions

1. Roast the cardamom pods and cinnamon chips in a hot dry pan for a short minute, always moving the pan to avoid scorching. This helps to bring out the flavors.
2. Remove from heat and set aside to cool completely.
3. When cardamom and cinnamon are cool, combine herbs in an airtight glass jar and shake to thoroughly mix.
4. Label and store in a cool, dark place. Fortify Chai will keep in your apothecary for up to 8 months.

How to Make a Fortify Chai Latte

Makes about 2 cups.

Ingredients

• Water
• Fortify chai blend (see above)
• 1 cup organic whole dairy milk, coconut cream, or nut milk
• 1-2 organic cinnamon stick
• 1-2 wafer roasted organic cocoa butter

Directions

1. Combine 2.5 cups water and 2-3 Tbsp. chai herbs in a pot.
2. Bring to a rolling boil then immediately lower heat to a low simmer. Simmer until water is reduced by about 1/3, approximately 15-20 minutes.
3. Add milk, coconut cream, or nut milk of choice and heat until steamy.
4. Strain, pour into cup(s), add a cinnamon stick and 1 roasted cocoa butter wafer per cup, and enjoy with your best friend!

There you have it, tasty and healthful treats for you and your loved ones!

Interested in learning more about gut health?

Read About the Microbiome and How to Support It!

You may also enjoy:

• Adaptogenic Chai Recipe
  
• Reishi Chai Recipe
  
• Guide to Basic Herbal Actions

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. We recommend that you consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications. For educational purposes only.