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Rating the very best fructooligosaccharides of 2022


Fructooligosaccharides, typically abbreviated as FOS, are a selected sort 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 gas for wholesome intestine micro organism.

They’re an ideal praise to probiotic dietary supplements for assuaging gastrointestinal issues, selling weight reduction, and chopping down on irritation in your physique. Want a superb prebiotic to assist assist 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 progress each within the abdomen and additional into the digestive tract.

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

2. Micro Substances Natural Chicory Root Inulin Powder

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If you would like a supply of fructooligosaccharides that’s as pure as attainable, Micro Substances is the best way to go. This powdered inulin comprises 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 proper selection for a FOS complement that’s going to be combined 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 offers a wider vary of vitamins to probiotic micro organism, and is simple to combine into shakes, smoothies, and inexperienced drinks, making it a powerful general decide.

4. Namanna Inulin FOS

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

You may stand up to 6 kilos of this FOS complement, making it an ideal choice for folks seeking to save by shopping for in bulk. Whereas it’s not organically licensed like a number 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 primary however efficient. It offers inulin-derived fructooligosaccharides to the tune of three grams per serving, which supplies you a stable quantity of naturally-sourced fiber with zero extraneous substances. If you would like a easy however efficient powder-form FOS, Jarrow Formulation is an efficient choice. 

6. Supply Naturals FOS

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Supply Naturals offers a fructooligosaccharide complement in easy capsule kind, every of which offers 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 number of binders and fillers added to them that you simply gained’t see in different rivals.

Nonetheless, it’s a dependable decide if you need a handy and reliably-measured dosage of FOS. 

7. Herbamama Chicory

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

Often, you must select between purified and extracted fructooligosaccharides delivered as a capsule, or uncooked pure sources of FOS, like chicory root, in powder kind. It’s a superb decide if you need 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 rivals, at solely 600 mg, which makes it a poor selection in the event 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 offers 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 are not any ancillary substances and you may dial in your dosage with precision. 

9. Gobiotix Prebiotic Fiber Enhance

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Gobiotix makes use of a proprietary fructooligosaccharide supply known as Nutraflora to ship its prebiotic vitamins. In contrast to 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 special class than its naturally-sourced rivals. 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 kind.

This supply format is beneficial for individuals who don’t like taking prebiotics the standard manner (as a capsule or in powder combined right into a drink or smoothie), however the draw back is that the dosage of fructooligosaccharides is smaller than lots of its extra conventional rivals.

On high of that, every gummy serving comprises 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 suited to the beautiful slender area of interest of people that need to take FOS in gummy kind. Most customers can be better-served by a number of the options in the marketplace. 

Class winners

Greatest FOS general: Efficiency Lab Prebiotic

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

In contrast to lots of its rivals, it offers naturally-sourced FOS, with all the 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 wonderful all-around decide. 

Greatest fructooligosaccharides for weight reduction: Micro Substances Chicory Root Inulin Powder

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

Micro Substances 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 proper choice for weight reduction.

Greatest FOS for digestive well being: Efficiency Lab Prebiotic

Selling digestive well being by supporting wholesome populations of probiotic micro organism is without doubt one of the core capabilities of FOS dietary supplements, so it must be no shock that our high decide, Efficiency Lab Prebiotic, shines on this function.

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

Greatest 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 assist the expansion of any variety of probiotics that you simply may add to your smoothies and inexperienced drinks.

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

Greatest FOS to take with a probiotic complement: Efficiency Lab Prebiotic

Prebiotic dietary supplements associate very effectively 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 increased ranges of useful micro organism in your digestive tract. 

Greatest FOS for urge for food management: Micro Substances Natural Chicory Root Inulin Powder

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

This powder kind 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 buy fructooligosaccharides?

Fructooligosaccharides straight assist 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.

Nevertheless, as a result of probiotic micro organism affect so many elements of your physique’s operate, 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). 

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

After you have a daily 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 progress. 

Prebiotics like FOS go effectively alongside probiotics as a part of a supplementation technique for weight reduction, due to the function 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 operate as fiber dietary supplements, serving to you’re feeling extra full and chopping 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 growing variety of docs 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 damaging gastrointestinal negative effects of antibiotics could 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 may assist restore your intestine well being after taking antibiotics.

Nevertheless, this use case is controversial, with some docs expressing concern about introducing new micro organism to the physique rapidly following using an antibiotic (1).

How we ranked

Fructooligosaccharides could be delivered in a wide range of methods: capsules, powders, and gummies, to call just some. Moreover, you will get FOS by itself, or together with different prebiotic compounds.

We took all of those prospects into consideration in a scientific manner 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 in powder kind, we put an particularly excessive premium on purity. We most well-liked fructooligosaccharides that had been derived naturally from inulin extracted from chicory root, versus artificial FOS from fused sugar molecules.

We additionally gave additional factors to powder kind 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 Substances 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 in capsules are delivered in fairly low doses, which hurts their means to fortify your probiotic micro organism populations.

Excessive-dosage merchandise that ship pure, naturally-sourced FOS, like Efficiency Lab Prebiotic, scored effectively 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 youths and for older adults who don’t need to must swallow yet one more tablet each day, most customers are higher served by drinks made out of FOS powder or FOS capsules. 

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

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 forms of FOS dietary supplements and rating them by their weighted high quality, this left us with our closing rankings of the very best fructooligosaccharides obtainable in the marketplace proper now. 

Advantages

Fructooligosaccharide dietary supplements can assist scale back bloating and gasoline. Gastrointestinal complaints like bloating and gasoline are one of the vital fashionable purposes of each prebiotic and probiotic dietary supplements, since having extra wholesome micro organism can reduce down era of gasoline in your digestive tract (which is the foundation 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 means to digest meals that will in any other case trigger extreme gasoline and bloating. 

FOS dietary supplements improve the degrees of useful bifidobacteria within the physique. The said goal 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 inspecting 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 big improve in ranges of bifidobacterium within the physique–bifidobacterium being one of the vital commonly-studied strains of probiotic micro organism.

Nevertheless, the outcomes on signs of irritable bowel syndrome had been extra different, with no vital enhancements in general 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 grow to be extra frequent as you become old, and one proposed trigger is the lower in microbiome range and ranges of useful micro organism that occurs with growing older.

Prebiotic dietary supplements like FOS are one attainable avenue for reversing this lower. A research 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 means to have an effect on the microbiome populations in aged topics (4).

Utilizing a pool of aged volunteers, the researchers used fecal samples to analyze adjustments 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 can assist enhance constipation. Constipation is one other frequent gastrointestinal grievance that’s linked with intestine microbiome well being.

One research printed in 2000 within the journal Diet Analysis examined the power of a low-dose FOS supplementation routine to enhance bowel operate in constipated males (5). The research concerned 5 topics who accomplished a low-fiber management weight-reduction plan for one month, then a 30-day intervention the place their weight-reduction 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 themes had been taking FOS in comparison with the management interval.

The findings of this research counsel {that a} FOS complement is a good selection when you’ve got constipation or poor-quality bowel actions, notably in case your weight-reduction plan is low in fiber to start with. 

Fructooligosaccharide dietary supplements may 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 plenty of consideration for his or her potential weight reduction advantages. One evaluate research printed within the Annals of Diet and Metabolism in 2013 examined the vary of human research to this point on FOS and its potential weight reduction advantages (6).

The outcomes had been different, 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, adjustments in physique composition, and reduces in urge for food and starvation, to call just some examples.

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

A prebiotic like FOS may assist enhance your temper and enhance psychological wellness. One of the thrilling avenues of analysis in diet 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 p.c of the physique’s serotonin is synthesized within the intestine (7).

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

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

Unintended effects

Fructooligosaccharide dietary supplements may trigger some bloating and gasoline 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, gasoline, and indigestion, it could possibly take a number of days in your physique to get adjusted to the brand new ranges of the varied probiotic micro organism in your digestive tract which can be feeding off the prebiotic vitamins in FOS.

Throughout this time, you may expertise some bloating and gasoline. Typically, although, this subsides after a number of days, and you may count on to see vital enhancements in your gastrointestinal signs thereafter, as the degrees of useful probiotic micro organism in your physique improve. 

In case you are immunocompromised, you need to discuss to your physician earlier than taking a probiotic or prebiotic complement like FOS. Probiotic and prebiotic dietary supplements are a number of the most secure dietary supplements you should purchase, they usually’ve been extensively examined in scientific trials.

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

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

A research printed in 2015 within the journal Helpful Microbes that evaluated 57 completely different scientific trials concluded that the speed of antagonistic 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 implies 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 along with your physician first.  

Fructooligosaccharides are usually not suitable with the FODMAPs weight-reduction plan. Some folks with irritable digestive tracts have had success chopping out a selected class of vitamins often called FODMAPs.

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

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

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

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

However in the event you discover a big 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 weight-reduction plan; one paper pegs the every day consumption of FOS at one to 4 grams per day for the everyday American weight-reduction plan, and three to 11 grams per day within the typical European weight-reduction plan (11).

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

Certainly, the everyday research 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 evaluate research 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 via 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 usually can 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 increased 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 need to alter your timing through the day to maximise the advantages.

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

FAQ

Q: What meals are wealthy in fructooligosaccharides?

A: Fructooligosaccharides could be present in complete 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 may include ten grams per day of FOS or extra, however to get to the upper finish of FOS dosage that’s usually seen in scientific research on the advantages of prebiotic dietary supplements, the simplest manner is with a devoted fructooligosaccharide complement.  

Q: Are fructooligosaccharides suitable with the FODMAPS weight-reduction plan? 

A: No, the “FO” in FODMAPs stands for “fermentable oligosaccharide,” and as you may guess from the identify, fructooligosaccharides are a sure sort of oligosaccharide.

The “Fermentable” primarily means “digestible by micro organism,” which in fact is the complete goal of taking a FOS complement. So, in case you are delicate to FODMAPs or are on a low-FODMAP weight-reduction plan, you shouldn’t take a FOS complement. 

Q: Are fructooligosaccharides the identical factor as inulin fiber?

A: Fructooligosaccharides could be present in inulin fiber, however inulin additionally comprises different polysaccharides that operate as fibers as effectively.

You will get a uncooked inulin complement that can 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 comprises further compounds alongside fructooligosaccharides.

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

Inulin could be extracted from chicory root; inulin, in flip, comprises a number of completely different polysaccharides, one in every of which is fructooligosaccharide or FOS. As with inulin, chicory root is a standard supply of fructooligosaccharides in our top-rated dietary supplements, but it surely does have to be purified first. 

Q: The place do fructooligosaccharides come from? 

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

This plant has roots which can be wealthy in inulin, which comprises a mix of advanced polysaccharides, one in every of which is fructooligosaccharides.

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

When producing our rankings, we most well-liked FOS dietary supplements made by this primary technique, because it includes much less processing. 

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

A: A FOS complement can assist with weight reduction primarily via modifying your intestine micro organism inhabitants and decreasing emotions of starvation and urge for food on account 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 yr or extra) (17).

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

It’s well-known that wholesome folks have a special intestine microbiome make-up in comparison with overweight people (18), and these variations are although to have an effect on the whole lot 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 usually the standard 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 improve 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 no probiotic complement will nonetheless enhance the degrees of useful micro organism which can be already in your gastrointestinal tract.

This may work if you have already got excessive ranges of excellent micro organism, or when you’ve got a weight-reduction plan that’s excessive in probiotic-containing meals like kimchi, cheese, kombucha, and yogurt, and kefir.

Nevertheless, for finest outcomes, most individuals take a fructooligosaccharide complement alongside a probiotic complement, a minimum of initially.

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

Q: Must you take fructooligosaccharides with antibiotics?

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

Nevertheless, this method is considerably controversial, with some scientists expressing concern that introducing new micro organism might facilitate the trade 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 operate fairly rapidly (inside a number of hours), however because it takes some time for intestine microbiomes to alter, you shouldn’t count on to see the complete advantages from a FOS complement for a few month.

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

Associated articles

Recap

Fructooligosaccharides are a particular sort 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 seeking to increase their supplementation routine to assist enhance gastrointestinal well being, promote weight reduction, and reduce down on irritation.

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

While 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 suggestion, click on right here.



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