FOS (Fructooligosaccharides)

What are FOS (Fructooligosaccharides)?

Fructooligosaccharides (FOS) are a type of prebiotic fibre found in certain plants, including onions, garlic, bananas, and asparagus. FOS are short chains of fructose molecules that cannot be digested by humans but are fermented by beneficial bacteria in the gut. This fermentation process produces short-chain fatty acids that support gut health and promote the growth of beneficial bacteria.

Why are FOS important?

FOS are important because they:

  • Promote the growth of beneficial gut bacteria, such as Bifidobacteria and Lactobacilli, which support overall gut health and digestion.
  • Improve digestive function by increasing the production of short-chain fatty acids (SCFAs), which nourish the cells of the colon and help maintain a healthy gut lining.
  • Support immune health by enhancing the gut microbiome and helping regulate inflammation in the body.
  • May help regulate blood sugar levels and reduce the risk of metabolic diseases by improving insulin sensitivity and supporting healthy fat metabolism.

FOS are beneficial for gut health and can be included in the diet to support digestion, immune function, and metabolic health.

How do FOS affect health?

FOS affect health by:

  • Promoting gut health: FOS increase the population of beneficial bacteria in the gut, improving digestion, nutrient absorption, and gut microbiome balance.
  • Reducing inflammation: The short-chain fatty acids produced during FOS fermentation help reduce gut inflammation and improve immune function.
  • Regulating blood sugar: FOS may help regulate blood sugar levels by improving insulin sensitivity, making them beneficial for individuals with type 2 diabetes or those at risk of developing it.
  • Supporting heart health: By promoting the growth of healthy gut bacteria and reducing inflammation, FOS may help reduce cholesterol levels and protect against cardiovascular disease.

FOS are a valuable prebiotic fibre that promotes digestive health, supports the immune system, and helps regulate blood sugar and cholesterol levels.

How can I include FOS in my diet?

To include FOS in your diet:

  • Eat foods naturally rich in FOS, such as onions, garlic, leeks, asparagus, bananas, and artichokes.
  • Consider incorporating prebiotic supplements or fibre blends that contain FOS to support gut health, particularly if you're not getting enough from food.
  • Gradually increase your FOS intake to avoid digestive discomfort, as sudden increases in prebiotic fibre can cause bloating or gas.

Including FOS-rich foods in your diet can improve gut health, boost immune function, and help regulate metabolic health.

Key Takeaways from a Nutritionist

  • FOS are prebiotic fibres that support gut health by promoting the growth of beneficial bacteria and increasing the production of short-chain fatty acids.
  • FOS help reduce inflammation, regulate blood sugar levels, and may reduce the risk of cardiovascular disease.
  • To include FOS in your diet, eat foods like onions, garlic, bananas, and asparagus, or consider FOS supplements to support digestive health.