What is fructooligosaccharide? What are the benefits?
Fructooligosaccharides (FOS) are a type of prebiotic, functional oligosaccharides, and a very good water-soluble dietary fiber.
When we consume fructo-oligosaccharide, it will be used by beneficial bacteria in the intestines, promote the proliferation of beneficial bacteria such as Bifidobacteria, and regulate intestinal flora. This not only makes our intestines healthier, but also bring many other health benefits.
1. Relieve and prevent constipation
Fructo-oligosaccharide is a soluble dietary fiber that has the property of absorbing water and swelling, which can increase the volume of water absorbed by the feces, promote the formation of feces, and make the texture soft; at the same time, fructo-oligosaccharides cannot be decomposed by digestive enzymes in the intestines , will not be digested and absorbed by the stomach and small intestine, and can directly enter the large intestine, and then continue to ferment to produce organic acids, lower intestinal PH, stimulate intestinal peristalsis, and promote defecation.
There are also studies showing that fructooligosaccharides are also effective in improving constipation. One researcher gave 307 subjects with chronic constipation 5 grams of fructooligosaccharides every day for 1 week.
The results found that compared with before taking it, the subjects' bowel movements increased significantly, their defecation status and fecal properties improved significantly, and their feces moisture content increased significantly. The researchers believe that fructooligosaccharide can effectively improve the symptoms of chronic constipation. Another study studied 64 patients with functional constipation, including 36 males and 28 females, with an average age of 48 years. After taking 10 grams of fructo-oligosaccharide every day for 1 week, it was found that the patients had difficulty defecation and constipation. Poor physical condition, feeling of incomplete defecation, and abdominal distension were significantly improved.
2. Maintain immunity
Whether the intestinal flora is balanced will directly affect the health of our body. Bifidobacteria and Lactobacilli are both beneficial bacteria in the intestines and can resist pathogenic bacterial infections by inhibiting the growth of harmful bacteria. , thereby improving disease resistance. Fructo-oligosaccharides can be utilized by beneficial bacteria in the intestines, thereby promoting the proliferation of bifidobacteria and lactobacilli.
Someone studied the effect of fructooligosaccharides on human intestinal flora. The experimental group took 20 mL of fructooligosaccharides every day for 14 consecutive days. Compared with the control group that did not take fructooligosaccharides, the number of bifidobacteria in the intestines of the fructooligosaccharides group was higher. and Lactobacilli increased significantly.
3. Stabilize blood sugar
Most of the added sugar we usually eat contains sucrose. Sucrose is a "disaccharide". After consumption, it will be broken down into two simple sugars in the body - glucose and fructose, and then absorbed by the body. This will Causes blood sugar to rise. However, fructo-oligosaccharides are not absorbed by the human digestive system and will not be broken down into small molecule monosaccharides such as glucose in the body after taking them, so they will not cause blood sugar to rise.
Moreover, for people who already have diabetes, fructooligosaccharides can play a better role in assisting in lowering blood sugar.
4.Promote nutrient absorption: The metabolism of fructooligosaccharides in the intestines will lower the intestinal PH and form an acidic environment, which can increase the solubility of calcium and promote the absorption and utilization of calcium.
5.Improve blood lipid health: We often say that eating more foods rich in dietary fiber is beneficial to controlling blood lipids. Fructooligosaccharide is also a type of dietary fiber and is a water-soluble dietary fiber, which is naturally helpful for controlling blood lipids.
Animal studies have shown that fructo-oligosaccharide has an adsorption rate of 46.87% on serum cholesterol in hyperlipidemia model animals, can reduce serum triglyceride content in normal experimental mice, and can reduce the gastrointestinal tract's reaction to lard, peanut oil and cholesterol absorption.
In addition, fructooligosaccharides are safe, but excessive intake may cause gastrointestinal discomfort. Research shows that when men consume ≤17g at one time and women consume less than 14g at one time, diarrhea does not occur; when the intake reaches 15-30 g/day, subjects experience more flatulence and flatulence; When the intake reaches 40g/day, bowel sounds and abdominal cramps will occur; when the intake reaches 55g at one time, diarrhea will occur in most cases.
According to the recommendations in the "Reference Intake of Dietary Nutrients for Chinese Residents (2023 Edition)", the specific recommended value of fructooligosaccharides is 10 grams/day.
What foods contain fructooligosaccharides?
Since fructooligosaccharides have so many benefits, in addition to directly taking fructooligosaccharide-related products in life, are there any foods that can supplement fructooligosaccharides for us?
The main food sources of fructooligosaccharides include rye, barley, onions, garlic, Jerusalem artichokes, bananas, etc. Among them, Jerusalem artichoke and onion powder have the highest content, followed by green onions, wheat germ, garlic, etc.
The fact is that not that all "sugar" is unhealthy. Although fructo-oligosaccharide is not as sweet as sucrose, only 30% to 60% of sucrose, it is a "good sugar" and is Proliferation factor of Bifidobacteria, which is beneficial to health.
It is recommended to eat more foods rich in fructooligosaccharides.
Fructo-oligosaccharides and inulin are "relatives". They are both linear mixtures of fructans with different degrees of polymerization. Inulin has a high degree of polymerization and a long sugar chain of 2 to 60 monosaccharide units; while fructo-oligosaccharides have a low degree of polymerization, only 2 to 9 monosaccharide units.
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Inulin
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Polydextrose
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Resistant Dextrin
- Trehalose
- Resistant Dextrin(Soluble Corn Fiber)
- Resistant Dextrin(Soluble Corn Fiber)(Powder)
- Resistant Dextrin(Soluble Tapioca Fiber)(Powder)
- Resistant Dextrin(Soluble Tapioca Fiber)(Liquid)
- Resistant Maltodextrin Powder
- Resistant Maltodextrin Powder (Liquid)
- Organic Resistant Dextrin Powder (Corn Type) 70%
- Organic Resistant Dextrin Powder (Corn Type) 90%
- Organic Resistant Dextrin Powder (Tapioca Type) 70%
- Organic Resistant Dextrin Powder (Tapioca Type) 90%
- Organic Resistant Dextrin Syrup (Corn Type) 70%
- Organic Resistant Dextrin Syrup (Corn Type) 90%
- Organic Resistant Dextrin Syrup (Tapioca Type) 70%
- Organic Resistant Dextrin Syrup (Tapioca Type) 90%
- Organic Resistant Maltodextrin Powder (Corn Type) 70%
- Organic Resistant Maltodextrin Powder (Tapioca Type) 70%
- Organic Resistant Maltodextrin Syrup (Corn Type) 70%
- Organic Resistant Maltodextrin Syrup (Tapioca Type) 70%
- Organic Soluble Corn Fiber Powder 70%
- Organic Soluble Corn Fiber Powder 90%
- Organic Soluble Corn Fiber Syrup 70%
- Organic Soluble Corn Fiber Syrup 90%
- Organic Soluble Tapioca Fiber Powder 70%
- Organic Soluble Tapioca Fiber Powder 90%
- Organic Soluble Tapioca Fiber Syrup 70%
- Organic Soluble Tapioca Fiber Syrup 90%
- Resistant Dextrin Powder (Corn Type) 70%
- Resistant Dextrin Powder (Corn Type) 90%
- Resistant Dextrin Powder (Tapioca Type) 70%
- Resistant Dextrin Powder (Tapioca Type) 90%
- Resistant Dextrin Syrup (Corn Type) 70%
- Resistant Dextrin Syrup (Corn Type) 90%
- Resistant Dextrin Syrup (Tapioca Type) 70%
- Resistant Dextrin Syrup (Tapioca Type) 90%
- Resistant Maltodextrin Powder (Corn Type) 90%
- Resistant Maltodextrin Powder (Tapioca Type) 90%
- Resistant Maltodextrin Syrup (Corn Type) 90%
- Resistant Maltodextrin Syrup (Tapioca Type) 90%
- Soluble Corn Fiber Powder 70%
- Soluble Corn Fiber Powder 90%
- Soluble Corn Fiber Syrup 70%
- Soluble Corn Fiber Syrup 90%
- Soluble Tapioca Fiber Powder 70%
- Soluble Tapioca Fiber Powder 90%
- Soluble Tapioca Fiber Syrup 70%
- Soluble Tapioca Fiber Syrup 90%
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Dioscorea Opposita Dietary Fiber
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Wheat Dietary Fiber
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Oat Dietary Fiber
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Polydextrose Powder (Conventional Type)
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Polydextrose Powder (Special Type)
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Polydextrose Powder (Sugar Free Type)
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Polydextrose Powder (Type II)
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Polydextrose Powder (Type III)
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Polydextrose Syrup (Conventional Type)
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Polydextrose Syrup (Refined Type)
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Polydextrose Syrup (Special Type)
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Polydextrose Syrup (Standard Type)
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Polydextrose Syrup (Sugar Free Type)
- Fructo Oligosaccharide
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Malt Oligosaccharide
- Isomalto-oligosaccharide 900 Powder
- Isomalto-oligosaccharide 900 Powder(Corn)
- Isomalto-oligosaccharide 900 Powder(Tapioca)
- Isomalto-oligosaccharide 900 Syrup
- Isomalto-oligosaccharide 900 Syrup(Tapioca)
- Isomalto-oligosaccharide 900 Liquid (Corn)
- Isomalto-oligosaccharide 900 Liquid (DP3)
- Isomalto-oligosaccharide 900 Liquid (Tapioca)
- Isomalto-oligosaccharide 900 Powder (Corn)
- Isomalto-oligosaccharide 900 Powder (DP3)
- Isomalto-oligosaccharide 900 Powder (Tapioca)
- Organic Isomalto-oligosaccharide 900 Liquid (Corn)
- Organic Isomalto-oligosaccharide 900 Liquid (DP3)
- Organic Isomalto-oligosaccharide 900 Liquid (Tapioca)
- Organic Isomalto-oligosaccharide 900 Powder (Corn)
- Organic Isomalto-oligosaccharide 900 Powder (DP3)
- Organic Isomalto-oligosaccharide 900 Powder (Tapioca)
- Xylo-oligosaccharide
- Galacto-oligosaccharide
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Mannan Oligosaccharide
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Isomaltulose Powder
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Saigao Stachyose