In the food industry, FOS are used as a low calorie sweetener. Naturally, FOS are found mainly in plant foods including bananas, asparagus, maple syrup, onions, garlic, chicory, artichoke and blue agave. As a dietary supplement, FOS are taken mainly today as a prebiotic supplement for their perceived effect in improving gut health, bowel movement and overall well-being.
Fructooligosaccharides Benefits and Uses
Fructooligosaccharides (FOS) are a type of carbohydrate, found mainly in plant foods. FOS are non-digestible which means that when consumed, they pass through our digestive tract and end up in our colons. Here, they act as prebiotics – compounds that play an essential role in promoting the growth of healthy bacteria in our gastrointestinal tracts.
As an oral supplement, Fructooligosaccharides are taken primarily for their perceived effect in promoting gut health. FOS improve gut health by passing through our digestive tract into our colon where they function to increase stool mass and promote the growth of healthy bacteria.
Recent in vitro culture experiments showed that among 16 different prebiotics and dietary fibers, ONLY FOS (fructo-oligosaccharides) was observed to be a preferable nutrient for Akkermansia muciniphila, and significantly promoted A. Muciniphila growth. A. Muciniphila is a type of gut bacteria which plays a key role in maintaining healthy immune processes, and has been the subject of extensive research to understand its association with immune function, blood sugar balance, healthy gut walls, gut peptide secretion, and even weight control.
In a 2019 randomized, double-blind, placebo-controlled trail, 80 participants were administered FOS at three levels; 2.5, 5, and 10 g/day for a period of 90 days. At the end of the study, the consumption of FOS was found to significantly increase levels of healthy bacteria, Bifidobacterium and Lactobacillus.
Research suggests that Fructooligosaccharides intake may also have a beneficial effect on metabolism. Fructooligosaccharides are known by a number of alternative names including:
- Oligofructose
- Oligofructan
- Beta-D-fructofuranosidase
- Chicory Inulin Hydrolysate
- SC-FOS
- Oligosaccharide Complex
Scientific Consensus
As a dietary supplement, Fructooligosaccharides are recognized for their role in maintaining gut health. Fructooligosaccharides are generally regarded as safe for children and adults when consumed at a dose of <10g/day.
Special Warning: Excessive consumption of fructooligosaccharides ( > 30g/day) can cause gastrointestinal disturbances such as diarrhea, flatulence, bloating and stomach cramps.
There is insufficient research to support the use of fructooligosaccharides supplementation during pregnancy and breastfeeding. The use fructooligosaccharides should therefore be avoided if you are pregnant or breast-feeding.
