Fructooligosaccharides, generally abbreviated as FOS, are a particular kind of carbohydrate which can be utilized by probiotic micro organism to develop and multiply.

Because of this, fructooligosaccharides fall below the umbrella of prebiotics—they’re primarily meals for probiotic micro organism. FOS dietary supplements present your digestive system with extra of this important gasoline for wholesome intestine micro organism.

They’re an ideal praise to probiotic dietary supplements for assuaging gastrointestinal issues, selling weight reduction, and slicing down on irritation in your physique. Want a superb prebiotic to assist help wholesome intestine micro organism? Test our rankings of the very best FOS dietary supplements.

Rankings

1. Efficiency Lab Prebiotic

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Efficiency Lab Prebiotic focuses on a particular mix of inulin from chicory root. This naturally-sourced FOS helps foster probiotic micro organism development each within the abdomen and additional into the digestive tract.

These components present 1.7 grams of fiber, and are delivered in a vegan-friendly pullulan capsule. The wonderful efficiency of the inulin and fructooligosaccharides, plus the shortage of any ancillary components, propels this complement to the highest of our rankings. 

2. Micro Components Natural Chicory Root Inulin Powder

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If you’d like a supply of fructooligosaccharides that’s as pure as potential, Micro Components is the way in which to go. This powdered inulin accommodates FOS alongside different naturally-occurring carbohydrates and fibers present in uncooked chicory root.

Whereas it doesn’t have the comfort of capsules, it does provide the flexibility of adjusting the dosage as wanted, and it’s the right selection for a FOS complement that’s going to be blended into protein shakes and smoothies.

3. Layer Origin PureHMO Tri-Prebiotic Powder

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Layer Origin makes a triple-action prebiotic complement that gives FOS alongside two different highly effective prebiotics: human milk oligosaccharide (HMO) and galactooligosaccharides (GLO).

This powder-form prebiotic supplies a wider vary of vitamins to probiotic micro organism, and is straightforward to combine into shakes, smoothies, and inexperienced drinks, making it a powerful total decide.

4. Namanna Inulin FOS

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Namana Inulin FOS is a straightforward, naturally-sourced FOS powder derived from chicory root. It’s a pure and easy powder-form supply of fructooligosaccharides, although its greatest function is its bulk sizing.

You possibly can rise up to 6 kilos of this FOS complement, making it an ideal choice for folks trying to save by shopping for in bulk. Whereas it’s not organically licensed like a few of the different powder-form FOS dietary supplements on the market, it’s nonetheless an ideal choice.

5. Jarrow Formulation Prebiotic Inulin-FOS

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This powder-form prebiotic from Jarrow Formulation is fundamental however efficient. It supplies inulin-derived fructooligosaccharides to the tune of three grams per serving, which provides you a stable quantity of naturally-sourced fiber with zero extraneous components. If you’d like a easy however efficient powder-form FOS, Jarrow Formulation is an effective choice. 

6. Supply Naturals FOS

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Supply Naturals supplies a fructooligosaccharide complement in easy capsule type, every of which supplies one gram of FOS.

The simplicity and comfort of those capsules are nice, although you don’t get FOS together with different naturally-sourced compounds from chicory or inulin, and the capsules do have a couple of binders and fillers added to them that you simply received’t see in different opponents.

Nonetheless, it’s a dependable decide in order for you a handy and reliably-measured dosage of FOS. 

7. Herbamama Chicory

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Herbamama fills a distinct segment position in FOS dietary supplements: a uncooked, all-natural chicory root extract that’s obtainable in capsule type.

Normally, it’s important to select between purified and extracted fructooligosaccharides delivered as a capsule, or uncooked pure sources of FOS, like chicory root, in powder type. It’s a superb decide in order for you the advantages of raw-sourced FOS, however the comfort of a capsule.

The one draw back? The per-capsule dosage is decrease than a few of its opponents, at solely 600 mg, which makes it a poor selection when you want a excessive dosage of FOS.

8. NOW NutraFlora FOS Powder

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NOW NutraFlora is a single-ingredient supply of fructooligosaccharides that comes from chemically processed cane sugar. This powder supplies a excessive dose of FOS, however like different NutraFlora-based prebiotics dietary supplements, it loses factors in our rankings for not being naturally derived.

The upside is that you simply get precisely the FOS and fiber content material you measure out—since this complement is 100% fructooligosaccharides, there aren’t any ancillary components and you’ll dial in your dosage with precision. 

9. Gobiotix Prebiotic Fiber Enhance

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Gobiotix makes use of a proprietary fructooligosaccharide supply referred to as Nutraflora to ship its prebiotic vitamins. Not like naturally-sourced FOS present in plant-based compounds like chicory root, Nutraflora FB P-95 (the precise preparation used on this complement) is synthesized by fusing collectively cane sugar molecules.

This has the upside of creating the precise sugar content material zero, however means this FOS complement is in a little bit of a distinct class than its naturally-sourced opponents. This sourcing, plus the presence of silicon dioxide as an anti-caking agent, knocks it down in our rankings.

10. Gogo Prebiotic Fiber Gummies

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Gogo Prebiotic Fiber is uncommon amongst FOS dietary supplements in that it is available in gummy type.

This supply format is helpful for individuals who don’t like taking prebiotics the same old approach (as a capsule or in powder blended right into a drink or smoothie), however the draw back is that the dosage of fructooligosaccharides is smaller than a lot of its extra conventional opponents.

On high of that, every gummy serving accommodates 2 grams of sugar–not a lot, however that’s a 2:3 ratio of sugar to fiber, which isn’t the very best.

Given these weaknesses, Gogo Prebiotic Fiber Gummies are solely fitted to the beautiful slim area of interest of people that wish to take FOS in gummy type. Most customers could be better-served by a few of the options in the marketplace. 

Class winners

Finest FOS total: Performance Lab Prebiotic

Efficiency Lab takes our high spot due to its excellent-quality inulin-derived fructooligosaccharides.

Not like a lot of its opponents, it supplies naturally-sourced FOS, with the entire ancillary advantages that come from the uncooked chicory root materials that produces the fructooligosaccharides.

Add to that the comfort of a capsule-based FOS complement and also you’ve received a superb all-around decide. 

Finest fructooligosaccharides for weight reduction: Micro Ingredients Chicory Root Inulin Powder

Fructooligosaccharides assist with weight reduction on two fronts: first, they assist promote a wholesome intestine microbiome, and second, they instantly scale back starvation cravings due to their fiber content material.

Micro Components is our decide relating to weight reduction, due to its naturally-sourced inulin powder and the benefit of dialing within the dosage to ship sufficient fiber to maintain your starvation below management. When paired with a superb probiotic, it’s the right choice for weight reduction.

Finest FOS for digestive well being: Performance Lab Prebiotic

Selling digestive well being by supporting wholesome populations of probiotic micro organism is among the core features of FOS dietary supplements, so it needs to be no shock that our high decide, Efficiency Lab Prebiotic, shines on this position.

Its inulin-based FOS is ideal for supporting the expansion of a variety of probiotic micro organism, and because of its excessive dosage capsules, it’s simple to include into your bigger supplementation routine.

Finest FOS for probiotic smoothies and inexperienced drinks: Layer Origin PureHMO Tri-Prebiotic Powder

Layer Origin is our favourite FOS complement for probiotic smoothies due to its multi-ingredient prebiotic combine.

You get fructooligosaccharides alongside HMO and GLO, two different potent oligosaccharides that help the expansion of any variety of probiotics that you simply would possibly add to your smoothies and green drinks.

It’s the best choice for maximizing the vary of probiotic vitamins in your custom-mixed well being drinks.

Finest FOS to take with a probiotic complement: Performance Lab Prebiotic

Prebiotic dietary supplements companion very properly with probiotics, and relating to combining the 2, it couldn’t be simpler than with Efficiency Lab Prebiotic.

It delivers high-quality fructooligosaccharides in a capsule that may be taken alongside any good probiotic to reinforce its efficacy and maintain greater ranges of useful micro organism in your digestive tract. 

Finest FOS for urge for food management: Micro Ingredients Organic Chicory Root Inulin Powder

Micro Components is our decide for controlling urge for food and preventing starvation due to its excessive ranges of fiber and its naturally-derived fructooligosaccharides.

This powder type complement makes it simple to dial within the dosage you want, and its naturally-sourced chicory root FOS delivers probiotic vitamins with unparalleled purity. 

Who can purchase fructooligosaccharides?

Fructooligosaccharides instantly help constructing excessive ranges of wholesome micro organism in your gastrointestinal tract. As such, it’s not stunning that they’re helpful for lots of the identical stuff you’d take a probiotic complement for, like gastrointestinal and digestive issues.

Nonetheless, as a result of probiotic micro organism affect so many features of your physique’s perform, FOS dietary supplements are additionally helpful for purposes like weight reduction, decreasing irritation, and even enhancing psychological wellbeing (since many neurotransmitters are synthesized within the gastrointestinal tract). 

Normally, until you’re already assured concerning the probiotic micro organism in your physique and in your food plan, you’ll take fructooligosaccharides alongside a probiotic complement tailor-made to your particular wants. Ideally this may be a high-CFU (colony forming items, the dosing unit for probiotics) complement that features a number of strains of probiotic micro organism. 

After getting an everyday probiotic consumption, both from a complement or probiotic-rich meals like kombucha, kimchi, yogurt, and miso, you possibly can add in a FOS complement to assist speed up their development. 

Prebiotics like FOS go properly alongside probiotics as a part of a supplementation technique for weight reduction, due to the position that probiotic micro organism and fiber play in your physique’s emotions of satiety and fullness.

As a result of FOS are digestible by micro organism however not by your personal digestive tract, additionally they perform as fiber dietary supplements, serving to you are feeling extra full and slicing down on starvation cravings. 

One other extra area of interest use case for FOS is for folks taking antibiotics. Antibiotics are wonderful for clearing up infections, however an rising variety of medical doctors are recommending probiotic and prebiotic dietary supplements (together) throughout or after a course of antibiotics to assist rebuild your physique’s inhabitants of wholesome intestine micro organism.

A number of the detrimental gastrointestinal unwanted side effects of antibiotics may be attributed to the truth that they indiscriminately kill off each wholesome and disease-causing micro organism.

So, a FOS complement alongside a superb probiotic complement would possibly assist restore your intestine well being after taking antibiotics.

Nonetheless, this use case is controversial, with some medical doctors expressing concern about introducing new micro organism to the physique shortly following using an antibiotic (1).

How we ranked

Fructooligosaccharides may be delivered in quite a lot of methods: capsules, powders, and gummies, to call only a few. Moreover, you may get FOS by itself, or together with different prebiotic compounds.

We took all of those prospects under consideration in a scientific approach when constructing our rankings: first, we sorted a variety of merchandise into completely different classes primarily based on their FOS supply mechanism, with every class having barely completely different rating priorities.

For fructooligosaccharide dietary supplements that are available powder type, we put an particularly excessive premium on purity. We most popular fructooligosaccharides that had been derived naturally from inulin extracted from chicory root, versus artificial FOS from fused sugar molecules.

We additionally gave further factors to powder type FOS dietary supplements that delivered FOS alongside different prebiotic compounds.

This helped propel merchandise like Layer Origin PureHMO in direction of the highest of this class, due to its triple-ingredient prebiotic formulation.

Purity helped elevate Micro Components excessive within the rankings, due to its organically-sourced inulin from uncooked chicory root. In distinction, merchandise that used artificial FOS, like Gobiotix, ended up decrease in our rankings. 

For capsule-based compounds, each purity and dosage made a giant distinction in our rankings. Some FOS dietary supplements that are available capsules are delivered in fairly low doses, which hurts their capacity to fortify your probiotic micro organism populations.

Excessive-dosage merchandise that ship pure, naturally-sourced FOS, like Efficiency Lab Prebiotic, scored properly on this class, whereas decrease dose choices like Herbamama fell decrease in our record (and the bottom dose choices received dropped fully). 

Gummies had a tough time making our rankings as a result of their comfort is offset by each their decrease dosage and, by necessity of the gummy formulation, their worse purity. Due to these disadvantages, just one gummy FOS complement made our record, and it was on the backside.

Whereas gummies are helpful for teenagers and for older adults who don’t wish to must swallow yet one more tablet day by day, most customers are higher served by drinks comprised of FOS powder or FOS capsules. 

The supply mechanism additionally factored into how we introduced collectively product classes to type our total rankings. We mixed the separate rankings for every class of complement by weighting each the standard and the comfort of use for the common person. 

For many individuals, the comfort of capsules and the purity and dosage flexibility of powders makes these two choices fairly aggressive with one another, so our top-rated dietary supplements contained a mixture of each capsules and powders.

As mentioned above, gummies confronted vital challenges on the dosage and purity fronts, which put the one gummy FOS complement on the backside of our rankings.

After combining all three kinds of FOS dietary supplements and rating them by their weighted high quality, this left us with our ultimate rankings of the very best fructooligosaccharides obtainable in the marketplace proper now. 

Advantages

Fructooligosaccharide dietary supplements will help scale back bloating and fuel. Gastrointestinal complaints like bloating and fuel are one of the crucial common purposes of each prebiotic and probiotic dietary supplements, since having extra wholesome micro organism can minimize down technology of fuel in your digestive tract (which is the basis reason for bloating).

A scientific article printed in 2022 by Jordi Serra on the College Hospital Vall d’Hebrón in Spain reviewed the therapy choices for bloating and highlighted the potential of probiotics and prebiotics like FOS within the therapy of persistent bloating (2).

By modifying the inhabitants of intestine micro organism inside your gastrointestinal tract, FOS dietary supplements are thought to enhance your capacity to digest meals that might in any other case trigger extreme fuel and bloating. 

FOS dietary supplements enhance the degrees of useful bifidobacteria within the physique. The said objective of FOS dietary supplements and different prebiotics is to extend the degrees of useful micro organism in your digestive tract, however do they actually work?

A meta-analysis of 11 research printed in 2019 within the American Journal of Medical Diet got down to reply this query by analyzing research on adults with irritable bowel syndrome (3).

After pooling the outcomes of those completely different research, the outcomes confirmed that taking a prebiotic complement does result in a major enhance in ranges of bifidobacterium within the physique–bifidobacterium being one of the crucial commonly-studied strains of probiotic micro organism.

Nonetheless, the outcomes on signs of irritable bowel syndrome had been extra various, with no vital enhancements in total high quality of life in folks with IBS in comparison with these in placebo teams–notably, although, these research examined a variety of prebiotics, and never all of them included the identical set of probiotics alongside the prebiotic dietary supplements, which could clarify these discrepancies. 

Fructooligosaccharides can enhance the intestine microbiome of older adults. Gastrointestinal issues change into extra frequent as you become old, and one proposed trigger is the lower in microbiome variety and ranges of useful micro organism that occurs with getting older.

Prebiotic dietary supplements like FOS are one potential avenue for reversing this lower. A examine printed by researchers in Greece, Italy, and the UK and printed in 2014 within the scientific journal Anaerobe investigated a variety of probiotic, synbiotic, and prebiotic dietary supplements for his or her capacity to have an effect on the microbiome populations in aged topics (4).

Utilizing a pool of aged volunteers, the researchers used fecal samples to research modifications within the intestine microbiome after a number of completely different dietary supplements, together with FOS. The outcomes confirmed that each lactobacillus and bifidobacterium counts elevated considerably at each 5 and ten hours post-ingestion of the complement.

These outcomes point out that older adults might see vital advantages within the well being of their intestine microbiome after taking a FOS complement. 

Taking a FOS complement will help enhance constipation. Constipation is one other frequent gastrointestinal grievance that’s linked with intestine microbiome well being.

One examine printed in 2000 within the journal Diet Analysis examined the flexibility of a low-dose FOS supplementation routine to enhance bowel perform in constipated males (5). The examine concerned 5 topics who accomplished a low-fiber management food plan for one month, then a 30-day intervention the place their food plan was supplemented with ten grams of fructooligosaccharides every day.

The researchers collected fecal samples over the ultimate 5 days of every observational interval and in contrast the stool weight and fatty acid content material of the fecal samples.

The outcomes confirmed that constipation decreased considerably and stool weight elevated considerably through the FOS intervention in comparison with the low-fiber management interval.

Moreover, the focus of short-chain fatty acids in stool (a marker of gastrointestinal well being) elevated by as much as 18-fold when the topics had been taking FOS in comparison with the management interval.

The findings of this examine recommend {that a} FOS complement is a good selection when you have constipation or poor-quality bowel actions, significantly in case your food plan is low in fiber to start with. 

Fructooligosaccharide dietary supplements would possibly assist with weight reduction. Emotions of starvation and satiety are modulated considerably by probiotic micro organism, as are the digestion course of itself.

For these causes, dietary supplements that have an effect on probiotic micro organism ranges, like fructooligosaccharides and different prebiotics, have attracted loads of consideration for his or her potential weight reduction advantages. One overview examine printed within the Annals of Diet and Metabolism in 2013 examined the vary of human research so far on FOS and its potential weight reduction advantages (6).

The outcomes had been various, since there are such a lot of potential methods by which a prebiotic complement might contribute to weight reduction, together with direct reductions in physique mass, modifications in physique composition, and reduces in urge for food and starvation, to call only a few examples.

Nonetheless, the examine discovered some restricted proof that fructooligosaccharide supplementation taken over lengthy durations (one 12 months or extra) might result in vital decreases in physique mass index. 

A prebiotic like FOS would possibly assist increase your temper and enhance psychological wellness. Some of the thrilling avenues of analysis in vitamin is the connection between intestine micro organism and psychological well being, together with situations like despair and anxiousness.

Some rising analysis suggests a powerful connection between intestine micro organism and temper: for instance, about 95 % of the physique’s serotonin is synthesized within the intestine (7).

Analysis into the flexibility of prebiotic dietary supplements to have an effect on temper is simply starting. In accordance with a overview of the present state of the sphere by a staff of researchers in Iran and printed within the journal Medical Diet in 2020, some analysis has indicated that particular probiotic micro organism strains can increase temper and enhance despair, although the analysis on prebiotics like FOS is far more scarce (8).

Whereas there’s nonetheless a necessity for extra analysis, the potential for FOS dietary supplements being a easy and efficient option to increase temper could be very thrilling: if the precise probiotic micro organism that increase temper most successfully may be recognized, these probiotics would possibly be capable to be mixed with a prebiotic for FOS for even higher outcomes. 

Unwanted side effects

Fructooligosaccharide dietary supplements would possibly trigger some bloating and fuel within the first few days as you get adjusted to completely different ranges of probiotics. Whereas FOS dietary supplements could make a giant enchancment long-term for individuals who have bloating, fuel, and indigestion, it could actually take a couple of days to your physique to get adjusted to the brand new ranges of the assorted probiotic micro organism in your digestive tract which can be feeding off the prebiotic vitamins in FOS.

Throughout this time, you would possibly expertise some bloating and fuel. Most often, although, this subsides after a couple of days, and you’ll count on to see vital enhancements in your gastrointestinal signs thereafter, as the degrees of useful probiotic micro organism in your physique enhance. 

In case you are immunocompromised, it’s best to discuss to your physician earlier than taking a probiotic or prebiotic complement like FOS. Probiotic and prebiotic dietary supplements are a few of the most secure dietary supplements you should purchase, and so they’ve been extensively examined in medical trials.

Nonetheless, since these dietary supplements can have an effect on the degrees of useful micro organism inside your physique, some medical doctors suggest speaking to your doctor earlier than taking a complement like FOS in case you are immunocompromised(for instance, when you have had an organ transplant, most cancers therapy, or HIV) (9).

Even so, the most recent analysis does point out that probiotic-oriented dietary supplements are protected for immunocompromised folks.

A examine printed in 2015 within the journal Helpful Microbes that evaluated 57 completely different medical trials concluded that the speed of adversarial occasions was really decrease in immunocompromised folks taking probiotics in comparison with the speed in wholesome people taking probiotics, which is a promising discovering that means dietary supplements like FOS are protected even for these sorts of particular populations (10). Nonetheless, it’s a good suggestion to seek the advice of together with your physician first.  

Fructooligosaccharides are usually not suitable with the FODMAPs food plan. Some folks with irritable digestive tracts have had success slicing out a particular class of vitamins often known as FODMAPs.

This stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, and a few significantly delicate folks discover that most of these carbohydrates trigger cramping, diarrhea, bloating, and different gastrointestinal signs.

The FODMAPs food plan is especially common amongst folks with situations like Crohn’s illness, irritable bowel syndrome (IBS), and ulcerative colitis.

Sadly, the “FO” in FODMAPs (fermentable oligosaccharides) consists of fructooligosaccharides, which implies these dietary supplements are a no-go for folks on the FODMAPS food plan. 

If FOS dietary supplements offer you cramps, diarrhea, belly ache, and bloating, you might need FODMAP sensitivity. Normally, fructooligosaccharide dietary supplements enhance gastrointestinal well being and minimize down on issues like bloating, diarrhea, cramps, and belly ache.

However when you discover a major uptick in these signs after taking a FOS complement, you might need an unrecognized sensitivity to FODMAP carbohydrates, and mustn’t use a FOS complement. 

Beneficial dosage

FOS is present in small quantities in a typical food plan; one paper pegs the each day consumption of FOS at one to 4 grams per day for the standard American food plan, and three to 11 grams per day within the typical European food plan (11).

These ranges present a superb flooring boundary for applicable FOS dosage: to expertise vital results, you’ll probably want to spice up your consumption above these background ranges. 

Certainly, the standard examine that investigates the advantages of FOS makes use of dosage ranges ranging between 10 and 40 grams per day complete (12,13,14).

This vary can also be roughly equal to the quantity really useful by a overview examine printed by researchers in Spain within the Journal of Physiology and Biochemistry, which recommends supplemental doses of 4 to fifteen grams per day for improved gastrointestinal well being and for combating constipation (15).

Fructooligosaccharides move by the digestive tract practically untouched by the physique (as an alternative, they function meals and substrate for micro organism), so absorption dynamics are usually not related for FOS dietary supplements like they sometimes could be for a bioactive complement.

Because of this, you possibly can both break up your FOS dosage into smaller items to take all through the day, or take it as one bolus within the morning or within the night.

Particularly at greater doses of FOS, the fiber content material will begin inducing results in your satiety and gastric motility (i.e. frequency of a bowel motion), so it’s possible you’ll wish to modify your timing through the day to maximise the advantages.

For instance, in order for you the satiety-inducing results of FOS for weight reduction, taking your FOS complement within the morning or early afternoon could be higher than taking it at evening. The alternative is true in case you are on the lookout for extra common bowel actions: taking your FOS complement earlier than mattress could be a greater choice in that case. 

FAQ

Q: What meals are wealthy in fructooligosaccharides?

A: Fructooligosaccharides may be present in entire wheat, onions, bananas, garlic, and leek, as reported by a chapter on prebiotics, synbiotics, and colonic meals within the Textbook of Pure Drugs (16).

A typical nutritious diet would possibly comprise ten grams per day of FOS or extra, however to get to the upper finish of FOS dosage that’s sometimes seen in medical research on the advantages of prebiotic dietary supplements, the simplest approach is with a devoted fructooligosaccharide complement.  

Q: Are fructooligosaccharides suitable with the FODMAPS food plan? 

A: No, the “FO” in FODMAPs stands for “fermentable oligosaccharide,” and as you would possibly guess from the title, fructooligosaccharides are a sure kind of oligosaccharide.

The “Fermentable” primarily means “digestible by micro organism,” which after all is your complete objective of taking a FOS complement. So, in case you are delicate to FODMAPs or are on a low-FODMAP food plan, you shouldn’t take a FOS complement. 

Q: Are fructooligosaccharides the identical factor as inulin fiber?

A: Fructooligosaccharides may be present in inulin fiber, however inulin additionally accommodates different polysaccharides that perform as fibers as properly.

You will get a uncooked inulin complement that may present a variety of polysaccharides together with fructooligosaccharides, however for the best focus you’ll need a devoted fructooligosaccharide complement that will get this particular type of carbohydrate by purifying the polysaccharides in inulin.

A lot of our top-rated dietary supplements derive their fructooligosaccharides by purifying inulin fiber. 

Q: Are fructooligosaccharides the identical factor as chicory root? 

A: Chicory root is excessive in fructooligosaccharides, however accommodates extra compounds alongside fructooligosaccharides.

Chicory root is extracted from the frequent chicory plant, and accommodates a excessive focus of inulin fiber, which the plant makes use of as a option to retailer vitality.

Inulin may be extracted from chicory root; inulin, in flip, accommodates a number of completely different polysaccharides, certainly one of which is fructooligosaccharide or FOS. As with inulin, chicory root is a typical supply of fructooligosaccharides in our top-rated dietary supplements, nevertheless it does have to be purified first. 

Q: The place do fructooligosaccharides come from? 

A: Fructooligosaccharides in dietary supplements often come from certainly one of two sources. Naturally-sourced fructooligosaccharides may be extracted from plant materials, mostly the chicory plant.

This plant has roots which can be wealthy in inulin, which accommodates a combination of advanced polysaccharides, certainly one of which is fructooligosaccharides.

By purifying inulin from chicory root, fructooligosaccharides may be sourced 100% naturally. Some dietary supplements as an alternative select to synthesize fructooligosaccharides by fusing collectively easy sugars by a sequence of chemical reactions.

When producing our rankings, we most popular FOS dietary supplements made by this primary technique, because it entails much less processing. 

Q: How do FOS dietary supplements assist with weight reduction? 

A: A FOS complement will help with weight reduction primarily by modifying your intestine micro organism inhabitants and decreasing emotions of starvation and urge for food because of its fiber content material.

Although the scientific proof remains to be sparse and conflicting, there’s some proof suggesting that FOS dietary supplements can scale back BMI when taken over lengthy durations (a 12 months or extra) (17).

The modifications in urge for food have a transparent reference to decreased weight reduction, however analysis remains to be ongoing on how modifications in intestine microbiome content material impacts weight reduction.

It’s well-known that wholesome folks have a distinct intestine microbiome make-up in comparison with overweight people (18), and these variations are although to have an effect on every part from hormone manufacturing to nutrient absorption. 

Q: Why are fructooligosaccharides in prebiotic dietary supplements? 

A: Fructooligosachharides are included in prebiotic dietary supplements as a result of they’re a really efficient supply of vitamins for useful micro organism, however can’t be digested by your physique.

This second level is essential, as a result of typically the same old vitamins that are digestible, like easy carbohydrates, protein, and fats, get quickly absorbed by your physique.

Probiotic micro organism thrive on troublesome to digest compounds like fiber, which incorporates fructooligosaccharides. By offering probiotic micro organism with the vitamins they should develop and multiply, you possibly can enhance the efficacy of the probiotic micro organism already in your physique, or the efficacy of a probiotic complement. 

Q: Can you’re taking fructooligosaccharides with out probiotics?

A: Sure, taking fructooligosaccharides with out a probiotic complement will nonetheless increase the degrees of useful micro organism which can be already in your gastrointestinal tract.

This would possibly work if you have already got excessive ranges of fine micro organism, or when you have a food plan that’s excessive in probiotic-containing meals like kimchi, cheese, kombucha, and yogurt, and kefir.

Nonetheless, for greatest outcomes, most individuals take a fructooligosaccharide complement alongside a probiotic complement, at the least initially.

Taking a probiotic with a excessive CFU rely (that means colony-forming items of micro organism) offers you a jump-start on establishing wholesome colonies of probiotic micro organism, that means you possibly can count on higher outcomes sooner whenever you take a FOS complement alongside a probiotic. 

Q: Must you take fructooligosaccharides with antibiotics?

A: After a course of antibiotics, it’s turning into more and more common to take a complement with probiotic micro organism to replenish the wholesome micro organism in your gastrointestinal tract.

Nonetheless, this method is considerably controversial, with some scientists expressing concern that introducing new micro organism might facilitate the change of genes for antibiotic resistance (19).

Whether or not it is a concern with prebiotics like fructooligosaccharides is extra of an open query, because you aren’t introducing any new micro organism into your physique–it’s a good suggestion to ask the physician who prescribed your antibiotics whether or not taking probiotics or a prebiotic like fructooligosaccharides is a good suggestion. 

Q: How lengthy does it take for fructooligosaccharides to work? 

A: Fructooligosaccharides begin having a detectable influence on intestine perform fairly shortly (inside a couple of hours), however because it takes some time for intestine microbiomes to vary, you shouldn’t count on to see the total advantages from a FOS complement for a few month.

Most analysis on the efficacy of FOS dietary supplements doesn’t even trouble evaluating the end result of curiosity (e.g. gastrointestinal well being) till at the least 4 weeks after beginning the complement (20). Some useful results, like weight change, won’t seem for a number of months.

Associated articles

Recap

Fructooligosaccharides are a particular kind of fiber that wholesome micro organism in your digestive tract can use for meals, which helps them multiply and populate your intestine with a powerful inhabitants of probiotic micro organism.

Because of this, they’re an ideal selection for folks trying to increase their supplementation routine to assist enhance gastrointestinal well being, promote weight reduction, and minimize down on irritation.

Whereas folks on specialised diets just like the FODMAPs food plan shouldn’t take an FOS complement, they’re an ideal praise to a superb probiotic complement or a food plan that’s excessive in fermented meals.

If you present your physique with probiotic micro organism and the meals that these micro organism have to multiply, you give your self the very best shot at higher digestive well being, much less irritation, and a stronger inhabitants of wholesome micro organism in your physique. 

For BodyNutrition‘s #1 fructooligosaccharide advice, click on here.