Overview Fructooligosaccharides (FOS) are composed of brief fructose chains. They’re a kind of carbohydrate referred to as oligosaccharides. FOS happen naturally in lots of vegetation, which embrace: blue agave
yacon root
garlic
onion
leeks
chicory root
Jerusalem artichokes
asparagus
bananas Fructooligosaccharides are subtly candy and low-calorie. They’re nondigestible, so that they don’t impact blood sugar ranges. FOS may have a number of well being advantages.
Makes use of FOS are used primarily as a low-calorie, different sweetener. Folks can eat and drink merchandise made with FOS as a substitute of these containing sugar, which spike glucose ranges within the blood, and trigger weight achieve. FOS may be preferable to synthetic sweeteners, a few of which have been linked to all the things from weight achieve, to diabetes.
Types and the place to seek out them FOS will be discovered in lots of meals. The best concentrations are present in: blue agave
chicory root
garlic
onion
Jerusalem artichokes Blue agave is out there as a nectar you may dilute in water and drink. You too can use blue agave full power as a syrup. Chicory root is often used as a noncaffeinated substitute beverage for espresso. FOS are additionally obtainable in powder kind as dietary supplements. They’re additionally an added ingredient in prebiotic dietary supplements in capsule or capsule kind. FOS is often listed on meals labels as a part of dietary fiber, below the overall carbohydrates quantity. It’s an ingredient in some manufacturers of yogurt, diet bars, food regimen sodas, and different merchandise, equivalent to canine and cat meals.
Unwanted effects and dangers Use, or overuse, of FOS could end in belly misery for some folks. Potential unwanted effects could embrace: diarrhea
fuel
bloating
abdomen cramps
Potential well being advantages FOS could have well being advantages that present worth aside from their capacity to sweeten meals. They’re prebiotic As a result of they aren’t digestible, FOS travels intact by the small gut to the colon (massive gut), the place they assist the expansion of wholesome micro organism within the digestive tract. Could defend in opposition to unhealthy micro organism As reported in Digestive and Liver Illness, FOS helps suppress Clostridium perfringens, a poisonous micro organism related to meals poisoning. One animal research reported in The Journal of Vitamin indicated that FOS may present some safety in opposition to salmonella, one other food-borne sickness. Could lower levels of cholesterol An summary of animal research indicated that FOS are capable of scale back each weight and levels of cholesterol in rats and canine, and that these findings may be related for people. Noncarcinogenic In keeping with a evaluation printed in Veterinary and Human Toxicology, FOS aren’t linked to most cancers, and aren’t poisonous to people or animals. Good supply of fiber FOS are an excellent supply of soluble, dietary fiber. In keeping with a research reported within the journal Vitamins, FOS have been proven to scale back, or get rid of constipation.
Unwanted effects and dangers of FOS There may be cons to utilizing FOS. These embrace: Belly misery In keeping with one research, reported in Gastroenterology & Hepatology , FOS could improve the next signs in folks with restricted tolerance to any type of fructose: belly bloating
cramps
diarrhea
unfastened stool Could worsen IBS FOS may have adverse results on folks with irritable bowel syndrome (IBS), and in these with small intestinal bacterial overgrowth syndrome (SIBO). However, there’s restricted analysis and conflicting scientific leads to these areas.