FOS, fructooligosacharrides

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Fructooligosaccharides (FOS) are plant sugars that occur naturally in many fruits and vegetables. They are composed of linear chains of fructose units, linked by beta (2-1) bonds, and range from 2 to 60 fructose units. FOS are resistant to hydrolysis by human digestive enzymes, which means they reach the colon and are fermented by the colonic microflora. FOS are considered soluble dietary fiber and have a low sweetness intensity, are calorie-free, and non-cariogenic.

Benefits of FOS:
  • Prebiotic effect: FOS stimulate the growth of nonpathogenic intestinal microflora. They act as food for probiotics (good bacteria) and help them grow.
  • Improved mineral absorption: FOS can improve the absorption of minerals such as calcium and magnesium.
  • Decreased levels of serum cholesterol, triacylglycerols, and phospholipids: FOS can help lower cholesterol levels in the blood.
  • Low carcinogenicity: FOS have low carcinogenicity.
Recommended dosage:
  • Adults: 10 grams by mouth daily for up to 4 weeks.
Potential side effects:
  • Gas, bloating, and stomach pain: These effects are usually mild if the dose is less than 10 grams daily.
  • Flatulence: Overusing FOS can cause flatulence.
  • Adverse effect on glucose metabolism: Short-term administration with high-dose FOS can have an adverse effect on glucose metabolism.
Case studies:
  • Chronic consumption of short-chain fructooligosaccharides by healthy individuals increased fecal bolus and frequency. It also increased bifidobacteria counts in feces and improved bowel function.
  • A study demonstrated that short-term administration with high-dose FOS had an adverse effect on glucose metabolism.
  • A study showed that FOS supplementation is good for lowering cholesterol in humans.
Sources:
  1. https://www.medicalnewstoday.com/articles/319299
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5603605/
  3. https://pubmed.ncbi.nlm.nih.gov/20119826/
  4. https://www.webmd.com/vitamins/ai/ingredientmono-450/fructo-oligosaccharides-fos
  5. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/fructooligosaccharide

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