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What are Fructo-oligosaccharides (FOS)?

Fructo-oligosaccharides (FOS) are prebiotic fibers found in many plants, including onions, garlic, asparagus, bananas, and artichokes. They are low-calorie carbohydrates that are not digested in the small intestine but travel to the large intestine, where they serve as food for beneficial bacteria.

Health Benefits

  • Digestive Health Support: FOS help maintain a healthy gut microbiota by promoting the growth of beneficial bacteria like Bifidobacterium and Lactobacillus. This can help reduce symptoms of gastrointestinal disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
  • Immune System Enhancement: Prebiotic fibers like FOS can enhance the immune response by increasing the activity of natural killer (NK) cells and reducing levels of pro-inflammatory cytokines, thereby decreasing inflammation and increasing resistance to infections.
  • Weight Management and Metabolism Regulation: Studies have shown that FOS can help reduce body weight and abdominal fat, improve blood glucose levels, and lower insulin levels in individuals with metabolic syndrome and diabetes. They aid in lipid metabolism regulation and can reduce inflammation associated with obesity.
  • Improved Mineral Absorption: FOS can enhance the absorption of minerals such as calcium and magnesium, contributing to bone health and helping prevent osteoporosis. These properties are particularly beneficial for older adults at risk of mineral deficiencies.
  • Heart Health Support: FOS can help lower blood cholesterol and triglyceride levels, promoting cardiovascular health. Reducing "bad" (LDL) cholesterol levels and increasing "good" (HDL) cholesterol levels can lower the risk of heart disease.

Potential Side Effects

FOS are generally safe for use, but like other prebiotics, some people may experience mild digestive issues such as bloating, gas, or diarrhea, especially at higher doses. These side effects are usually temporary and subside after a few days of regular prebiotic use.

References

  1. https://pubmed.ncbi.nlm.nih.gov/24915337/
Fructo-oligosaccharides (FOS)