Fructooligosaccharides (FOS) have become a topic of great interest in the field of nutrition and digestive health in recent years. These natural compounds, classified as prebiotic fibers, are recognized for their ability to improve the balance of the intestinal microbiome, strengthen the immune system and assist in weight control. Although its name may sound complicated, FOS are found in everyday foods such as garlic, onion, asparagus and banana, and play an essential role in intestinal well-being. In this article we will explore what fructooligosaccharides are, how they work in the body, their main health benefits and their uses in the food and supplements industry.
Fructooligosaccharides are a type of oligosaccharides, that is, a class of carbohydrates made up of short chains of fructose molecules that are linked to each other and, in some cases, to a glucose molecule at the end of the chain. Their structure allows them to resist digestion in the small intestine, which means they pass unchanged into the large intestine, where they act as “prebiotics.”
Unlike probiotics, which are beneficial bacteria that we consume to improve intestinal flora, prebiotics such as FOS are fibers that feed these bacteria, stimulating their growth. Thus, FOS help maintain a healthy balance in the intestinal microbiome, improving the environment for “good” bacteria, such as bifidobacteria and lactobacilli, while hindering the proliferation of potentially harmful bacteria.
Where are fructooligosaccharides found?
FOS are naturally present in a variety of plant foods. Some of the foods rich in FOS include:
• Onion and garlic
• Leeks and asparagus
• Artichokes (particularly Jerusalem artichoke)
• Bananas
• Wheat and other grains
In addition, FOS can be obtained industrially from inulin, a fiber found in the chicory root. In the food and supplement industry, FOS are added to products such as energy bars, yogurts, functional drinks and baby foods, where their function is to both improve digestive health and act as a sugar substitute or texture improver.
How do fructooligosaccharides work in the body?
The structure of FOS prevents them from being digested and absorbed in the small intestine, allowing them to reach the large intestine intact. Once there, they become food for beneficial bacteria, especially bifidobacteria and lactobacilli, which break down FOS in a fermentation process. This process releases short-chain fatty acids (SCFAs), such as butyrate, acetate and propionate, which benefit intestinal health.
SCFAs help lower the pH of the colon, which limits the growth of pathogenic bacteria and improves the environment for beneficial bacteria. This process is essential for microbiome balance, keeping harmful bacteria in check and supporting immune and digestive functions.
Health benefits of fructooligosaccharides
1. Improved digestive health. One of the main benefits of FOS is its ability to improve digestive health. By stimulating the growth of beneficial bacteria, FOS help regulate intestinal transit, preventing constipation and reducing the risk of diarrhea. Furthermore, the production of SCFAs strengthens the intestinal barrier, protecting the intestine from pathogens.
2. Strengthening the immune system. By promoting the growth of beneficial bacteria in the intestine, FOS also helps strengthen the immune system. These bacteria play a key role in the production of antibodies and the activation of immune cells. The gut is one of the body’s main immunological barriers, and a healthy microbiome is essential to prevent infection and improve disease response.
3. Better blood sugar control. Unlike simple sugars, FOS have a low glycemic index, meaning they do not cause rapid spikes in blood sugar levels. As a source of fiber, FOS helps stabilize blood sugar and may be beneficial for people with diabetes or insulin resistance. The slow fermentation of FOS in the intestine also contributes to a more controlled release of energy.
4. Support in managing body weight. FOS can help in weight control thanks to its satiating effect. Because FOS are not digested in the small intestine, they contribute to a feeling of fullness that can last for several hours, which can help reduce appetite. In addition, its effect on the microbiome can influence energy metabolism, promoting a healthy balance in energy storage.
5. Improved mineral absorption
Some studies have shown that FOS can improve the absorption of essential minerals such as calcium and magnesium in the large intestine. Fermentation of FOS reduces the pH of the colon, creating an environment that promotes the solubility and absorption of these minerals, which are vital for bone health and other metabolic functions.
Uses in the food and supplement industry
The food industry has incorporated fructooligosaccharides into a variety of products due to their benefits and versatility. Products that commonly contain FOS include:
• Prebiotic and probiotic supplements. FOS are found in many prebiotic supplements as they are excellent food for probiotic bacteria. In combination with probiotics, they can improve the balance of the microbiome and enhance digestive health benefits.
• Yogurts and dairy products. Fermented dairy products often contain FOS to enrich their prebiotic properties. These products not only aid in digestion, but also offer additional benefits by including live probiotic bacteria.
• Baby foods and infant formulas. Due to their positive effect on digestion and immunity, FOS are added to infant formulas and baby foods as a way to improve digestive health and strengthen the immune system early in life.
• Cereal bars and functional drinks. FOS are popular in low-calorie products such as cereal bars and sports drinks, as they add volume and texture without significantly increasing calories.
Considerations and side effects
Despite their benefits, fructooligosaccharides can cause side effects in some people, especially when consumed in large quantities. Some people may experience gas, bloating, or abdominal discomfort due to the fermentation of FOS in the large intestine. It is recommended that people who are not used to consuming FOS start with low doses and increase them gradually to avoid these side effects.
Future of fructooligosaccharides in nutrition and health
With growing interest in gut health and the importance of the microbiome for overall well-being, fructooligosaccharides are likely to continue to gain relevance in nutrition. Research in this field continues, and new studies are expected to shed more light on its potential to improve nutrient absorption, immune response, and management of metabolic diseases.
In conclusion, fructooligosaccharides represent a valuable tool in promoting intestinal health and strengthening the immune system. Their ability to act as prebiotics and their low glycemic index profile make them an excellent option for those interested in improving their digestive health naturally. As science continues to explore its benefits, FOS is likely to become a key ingredient in gut health products and functional nutrition. To take advantage of their effects, it is important to consume them in the context of a balanced diet and consider their gradual inclusion to maximize their benefits and minimize possible digestive discomfort.
#Fructooligosaccharides
