FOS Prebiotic Supplement Benefits, Uses and Side Effects

FOS (Fructooligosaccharides) prebiotics are a group of simple sugar carbohydrates that are found naturally in a number of fruits, vegetables and grains.

These non-digestible fibers help to support the growth of probiotic bacteria in the gastrointestinal tract.

FOS prebiotics are often combined in probiotic supplements with the species Bifidobacterium and Lactobacilli. Together, prebiotics and probiotics work to support digestive processes, the immune system and general health.

Fructo-oligosaccharides are composed of a glucose molecule attached to a chain of fructose molecules. As a supplement, they are frequently made from inulin, which is a prebiotic fiber found in chicory root, among other sources.

Natural food sources of FOS include asparagus, soybeans and Jerusalem artichokes. When these foods are consumed, the FOS prebiotic fibers pass through the small intestine without being digested and are deposited in the colon where they begin to ferment.

As a dietary supplement, FOS is typically used to promote colon health, improve constipation in elderly individuals, alleviate traveler’s diarrhea and to help control cholesterol levels.

Probiotics

Digestive Supplement

Gut Health

Digestion

Immune Function

How It Works:

• Supports a healthy immune system & microflora
• Promotes digestion & nutrient absoprtion
• Combats pathogenic bacteria; Improves metabolism

Dosage:

Between 1 - 10 Billion CFUs per day

Safety:

Rated Likely Safe

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FOS Prebiotic Supplement Review

FOS is also known by the scientific name Beta-D-fructofuranosidase. Prebiotics like Fructooligosaccharides are most commonly used in conjunction with probiotic bacteria to improve the health of the human microbiome.

The digestive tract is populated with trillions of bacterial organisms, some of which confer a positive effect on the host and others of which can have a negative effect. Ensuring a healthy balance of good bacteria to bad bacteria is important both for digestive function and for immunity and wellness.

Prebiotics can help to support the growth of good “probiotic” bacteria in the digestive system. They serve as substrates which allow probiotics to colonize the gut more efficiently, increasing the population of good bacterial species like Bifidobacterium and Lactobacilli.

In research studies, taking a prebiotic supplement like FOS alone may be sufficient for increasing the numbers of living probiotic cultures in the gut. However, in most cases, prebiotics are combined with probiotics for better results.

Clinical studies have shown FOS consumption helps constipation and has intestinal anti-inflammatory properties. FOS also facilitates the absorption of calcium and magnesium, lowers serum cholesterol levels and helps with insulin resistance (a risk for developing diabetes).

FOS is also used as a sugar substitute for diabetics because of its low impact on blood sugar levels. It is also found naturally in smaller amounts in bananas, garlic, onions and the grains barley and wheat.

FOS Prebiotic Benefits

FOS is used to help relieve constipation and is beneficial in treating IBS (Irritable Bowel Syndrome, and IBD (Inflammatory Bowel Disease).

In a clinical study published in the Journal of Physiology and Biochemistry in September 2009, FOS increased the fecal bolus (stool ball) and the frequency of bowel movements. A dose of 4 to 15 grams FOS given daily to healthy people helped reduced constipation.

A clinical study published in the March 2011 edition of Nutrition journal showed receiving supplements of FOS increased the probiotic Bifidobacterium and decreased the plasma TBARS and the cholesterol in elderly nursing home residents who were constipated.

A clinical study published in the July edition of the European Journal of Nutrition confirmed that FOS showed intestinal anti-inflammatory activity in T lymphocyte-dependent colitis.

There was an increase in lactic acid bacterium (LAB) in the FOS treated mice. LAB produces helpfully enzymes as well as antibiotic and anti-carcinogenic (anti-cancer) substances that help restore the healthy microflora of the intestine. The conclusion of this study was that FOS may be useful in the treatment of IBD when appropriate.

Additional Effects of FOS Prebiotics

A clinical study published in Acta cirurgica brasileira in May 2015 showed FOS consumption may be beneficial for lipid metabolism and help to regulate serum cholesterol levels as a part of a healthy lifestyle.

In one study, there was a reduction in weight and total cholesterol in beagle dogs on a calorie-restricted diet enriched with FOS.

The reduction of LDL (low-density lipoprotein, also known as bad cholesterol) cholesterol and steatosis (fatty liver) was higher in those who also followed a healthy diet in addition to taking FOS supplements.

The study suggested FOS supplements should be included in the overall strategy of health maintenance for the lowering of cholesterol.

A clinical study published in Acta cirurgica brasileira in March 2012 showed consumption of FOS has a beneficial influence on glucose metabolism. Clinical trial participants with diabetes type II that received an addition of 8 grams of FOS in the diet for 14 days had a reduction in serum glucose.

High sugar levels reduce the ability of pancreas cells to make insulin and over time this high level may permanently damage the pancreas. High blood sugar also may lead to hardening of the blood vessels (atherosclerosis).

A clinical study published in the Journal of Nutrition in 1998 showed that using FOS prebiotics as a non-digestible sweetener might be useful in the treatment of insulin resistance and hyperlipidemia.

In this study with rats receiving FOS supplements, the prebiotic helped prevent lipid disorders by lowering the fatty and synthase (enzyme) activity in the liver and by increasing this activity in the adipose (fat) tissue.

FOS Prebiotic Side Effects

FOS is rated as “Possibly Safe” by the Natural Medicines database when used in dosages of less than 30 grams per day. These natural carbohydrates are found in a number of common food sources and are generally well tolerated when used as dietary supplements.

Some common side effects of taking FOS include bloating, diarrhea, flatulence, intestinal noises and stomach cramps. These symptoms are usually minor in doses under 10 grams a day.

FOS extracts from chicory root are not recommended for women who are pregnant as chicory extract may increase the risk of miscarriage.

FOS may also feed bad bacterium such as Klebsiella (associated with AS, Ankylosing Spondylitis), E. Coli and Clostridium. These bad types of bacterium are primarily responsible for the increased flatulence and bloating experienced after taking FOS.

FOS supplements should also be avoided by those with Ankylosing Spondylitis as it may cause worsening of symptoms. Ankylosing Spondylitis (AS) is a chronic inflammatory rheumatic disease (arthritis) of the spine.

FOS prebiotics have many applications from relieving constipation to helping to treat inflammatory digestive diseases such as IBS and IBD. Speak to your doctor to determine the right way to use Fructo-oligosaccharides for your needs.

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