Ever had an upst stomach and don’t know why? It could be that you’ve had too much inulin, a common ingredient in many processed foods. But inulin, a starchy substance containing several compounds, including fructose, also occurs naturally in a wide variety of fruits, vegetables and herbs.But what happens if we ingest too much inulin, either from natural sources or from processed foods, which use it to increase fiber content? Stomach aches can occur, as well as diarrhea, flatulence, bloating and cramping. In a study on the effects of inulin, published in Journal of the American Dietetic Association last June, most subjects experienced only minor problems — most often gas, bloating and stomach cramps or rumbling. Some subjects simply couldn’t tolerate much inulin.
Most of the inulin used in processed foods is extracted from chicory root. Look for chicory root extract in a product’s ingredient list to know if its fiber comes from inulin.
Better yet, avoid processed foods as much as possible and get what inulin your body needs from natural sources.
Jerusalem artichokes (a type of sunflower root -- not an artichoke at all -- sometimes known as a sunchoke) contain a high amount of inulin and are a good natural source. Nutty and slightly sweet, they're delicious raw in salads or cooked and pureed in soup or as a sidedish. They're lumpy in appearances, looking similar to a knob of ginger root. Ask your produce department to order it if not in stock, but just be careful not go overboard.
Cheryl Forberg, RD, is a James Beard award-winning chef, a bestselling author and the former nutritionist for NBC's "The Biggest Loser." 
