What’s Fructo-oligosaccharide(FOS) ?
Fructo-oligosaccharides (FOS), a type of carbohydrate found in plants, may be used in various forms as a low calorie sweetener. It’s found in plants like blue agave, chicory root, bananas, and others. Fructo-oligosaccharides (FOS) are a type of carbohydrate, specifically short-chain fructans, that act as prebiotics. They are essentially sugars that are not digested in the small intestine but instead are fermented in the large intestine by beneficial bacteria, promoting their growth. FOS are found naturally in many fruits and vegetables, and they are also produced commercially for use in food and supplements.
What are the available types?
FOS is broken down in various ways, and this results in different end products that have different uses and varying benefits. FOS comes in a few different forms, and each may be used for a specific purpose.
Syrups
Some types of FOS are broken down and made into syrup. Common examples include yacon root syrup and blue agave syrup. These can be diluted in water and taken as a supplement or can be added full strength to recipes or added to food and drinks, as a sweetener.
Powders
Chicory root is the most common example of a FOS-containing food turned into a powder. Ground chicory root is commonly used as a coffee alternative. Mixing a spoonful into warm water provides a similar taste to coffee without as much stimulation.
Extracts
Many other types of FOS are made into extracts of varying strength or concentration. These may come from a whole food source, such as artichoke or chicory. They may also be made through a chemical process rather than through a natural one, possibly leaving them less beneficial.
Sources of Fructo-oligosaccharides (FOS)
Fructo-oligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occur naturally in many plants, which include:
- blue agave
- yacon root
- garlic
- onion
- leeks
- chicory root
- Jerusalem artichokes
- asparagus
- bananas
Fructo-oligosaccharides are subtly sweet and low-calorie. They are nondigestible, so they don’t have an effect on blood sugar levels. FOS may also have multiple health benefits.
List of Foods Containing FOS
Usage of Fructo-oligosaccharide(FOS)
FOS are used primarily as a low-calorie, alternative sweetener. People can eat and drink products made with FOS instead of those containing sugar, which spike glucose levels in the blood, and cause weight gain. FOS may also be preferable to artificial sweeteners, some of which have been linked to everything from weight gain, to diabetes.
Health Benefits of Fructo-oligosaccharide(FOS)
FOS may have health benefits that provide value apart from their ability to sweeten food.
1.They’re prebiotic
Because they are not digestible, FOS travels intact through the small intestine to the colon (large intestine), where they support the growth of healthy bacteria in the digestive tract.
2.May protect against unhealthy bacteria
As reported in Digestive and Liver Disease, FOS helps suppress Clostridium perfringens, a toxic bacteria associated with food poisoning. One animal study reported in The Journal of Nutrition indicated that FOS may also provide some protection against salmonella, another food-borne illness.
3.May decrease cholesterol levels
An overview of animal studies indicated that FOS are able to reduce both weight and cholesterol levels in rats and dogs, and that these findings may also be relevant for humans.
4.Noncarcinogenic
According to a reviewTrusted Source published in Veterinary and Human Toxicology, FOS are not linked to cancer, and are not toxic to humans or animals.
Side effects and risks
Use, or overuse, of FOS may result in abdominal distress for some people. Potential side effects may include:
- diarrhea
- gas
- bloating
- stomach cramps
A Quite Review
FOS are the subject of multiple scientific studies. Currently, there is no daily recommended dosage for FOS. When not overused, FOS may have many health benefits. When overused, FOS may cause gastric distress in some people. More research is still needed on the health benefits of FOS, but current data seem to point to its safety.
The main brand of Fructo-oligosaccharide(FOS) in the market
