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Inulin / chicory root fiber

Functional Fibers & Supplements
GASP score by preparation (lower is gentler · 0–10)
PreparationGasBindingOverall
As served / plainusual8.10.58.6

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Alternatives for inulin / chicory root fiber, ranked three ways. Tap any ingredient to learn what it is.

Balancedsafe default · confidence C

Partially-hydrolysed guar gum (PHGG)

A middle ground between staying true to the dish and easing symptoms.

A gentler soluble fibre that's better tolerated than inulin; introduce slowly with fluid.

Combined load for these items is 1.4 vs 8.6 for inulin / chicory root fiber — about 7.2 points lower.
Safestsafe default · confidence B

Psyllium husk

Lowest likely gas, urgency, residue and irritation.

Inulin/chicory fibre is rapidly fermented and a strong gas trigger in the pouch. Psyllium is a gel-forming soluble fibre that firms output and ferments far more slowly.

Combined load for these items is 1.0 vs 8.6 for inulin / chicory root fiber — about 7.5 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.