Fructooligosaccharides, or FOS for short, have received a lot of attention from nutritionists, biologists and physicians in recent years – and rightly so.
FOS are produced by various plants and act in our bodies as so-called prebiotics. While some people are familiar with the term probiotics, prebiotics such as FOS are even less known to the general public. Prebiotics can promote the growth of beneficial intestinal bacteria, which is why they have received increased attention in recent years.
In this article we would like to explain in more detail why this finding is of outstanding importance for the human organism, what FOS exactly are and how they are good for us.
What are prebiotics?
Prebiotics are non-digestible food components that selectively stimulate the growth and activity of certain bacteria in the colon, thereby supporting intestinal health.
In contrast to probiotics, which contain living microorganisms and are utilized directly in the first section of the intestine to exert their effect, the indigestible prebiotics have to travel a little further in the intestine in order to exert their benefits.
To explain this a little more clearly, we would now like to compare prebiotics with probiotics.
How do prebiotics and probiotics differ?
Probiotics and prebiotics are both substances that can be used to improve gut health, but they have different functions.
Probiotics are live microorganisms that can help improve the balance of gut flora by promoting the growth of beneficial bacteria and inhibiting the growth of pathogenic bacteria. Such probiotics can be taken through various foods such as yogurt, kefir, fermented vegetables or in capsule and tablet form. Some of the most common probiotic bacterial strains are Lactobacillus and Bifidobacterium.
Prebiotics, on the other hand, are non-digestible food components such as FOS, inulin or galactooligosaccharides (GOS) that promote the growth of beneficial bacteria in the intestines - they serve as food for the good bacteria in the intestines. Prebiotics are therefore not absorbed directly into the intestines and digested in the traditional way, but serve as a source of food for the beneficial bacteria in the large intestine. Prebiotics can be found in various foods such as chicory, artichokes, onions, garlic and bananas.
Unlike probiotics, which contain live bacteria, prebiotics are not living but chemical compounds that help the intestinal flora to develop and maintain itself naturally. Prebiotics can also be taken in combination with probiotics to enhance their effect.
How exactly can our body utilize prebiotics if they are not digestible?
Prebiotics such as FOS are not digested in the small intestine as usual, but first pass unchanged to the large intestine. In the large intestine, they then serve as a food source for certain types of beneficial bacteria, particularly the bifidobacteria and lactobacilli. These good bacteria in the gut can ferment the FOS, meaning they use it as an energy source, producing short-chain fatty acids (SCFAs) such as butyric acid, propionic acid and acetic acid. These SCFAs are important energy suppliers for the intestinal cells and help strengthen the intestinal barrier by regulating the production of mucus and the pH in the gut. They may also have anti-inflammatory and immunomodulatory properties that help maintain intestinal health (If you want to learn more about the connection between our immune system and the gut, we recommend this article )
Prebiotics can therefore sustainably improve digestion. They can also increase intestinal motility and improve stool consistency. Likewise, probiotics can help improve the absorption of nutrients and strengthen immunity by promoting the production of anti-inflammatory substances.
There are also studies that suggest that prebiotics may be helpful in preventing diseases such as diabetes, obesity, cardiovascular disease, and certain types of cancer. Some research suggests that prebiotics may reduce the risk of colon cancer and inflammatory bowel disease.
In addition, prebiotics such as FOS can inhibit the growth of pathogenic bacteria. This can help improve the balance of intestinal flora and prevent or reduce the development of intestinal diseases.
And now we would like to take a closer look at fructooligosaccharides as a prebiotic.
fructooligosaccharides
FOS are among the most studied prebiotics. They are called prebiotics because they selectively promote the growth and activity of beneficial gut bacteria. Specifically, they have been shown to be effective in supporting the growth of bifidobacteria and lactobacilli. These two strains of bacteria are vital to gut health and play an important role in digestion and absorption of nutrients, regulating the immune system, and fighting pathogenic bacteria.
FOS are also indigestible as prebiotics because they cannot be broken down by human enzymes. They therefore reach the large intestine unchanged and are later fermented by certain types of bacteria, which is how they have a positive effect on intestinal health.
And is this scientifically proven?
Studies prove the effectiveness of prebiotics
A number of studies have shown that FOS have a positive effect on gut health. For example, a study on healthy volunteers showed that taking FOS increased the number of beneficial bifidobacteria in the gut while reducing the number of pathogenic bacteria.
Another study found that FOS supplementation improved symptoms in patients with inflammatory bowel diseases such as Crohn's disease and ulcerative colitis.
FOS also have the potential to lower blood cholesterol levels. A meta-analysis of 13 randomized controlled trials found that FOS supplementation significantly reduced total cholesterol, LDL cholesterol, and triglyceride levels.
In addition, FOS have shown positive effects on bone health. A study in older women found that supplementation with FOS over a 12-week period increased bone mineral density.
By the way, FOS are not only good for us humans — the use of FOS as prebiotics also has potential in animal husbandry, as they can promote the growth of beneficial bacteria in the intestines of farm animals and thus improve the health and well-being of the animals.
Overall, research shows that FOS plays an important role in supporting gut health by nourishing the good gut bacteria.
Our intestinal flora is unique
It is important to note that each person has a unique gut flora and that the effects of prebiotics such as FOS can vary from person to person. Consuming too much FOS can lead to digestive problems such as bloating and diarrhea, especially if introduced into the diet abruptly — so it is important to choose a reputable and high-quality provider when choosing a FOS supplement.
We at BE THE CHANGE have therefore designed our Microbiome Porridge and composed it in such a way that the FOS it contains are gently absorbed into the diet, with an optimally coordinated dosage.
Microbiome Porridge
Ourgut microbiome porridge was designed based on the health benefits of FOS, among other things. The microbiome porridge is an easily digestible oat meal with Swiss organic oat flakes and Swiss organic milk protein. The porridge contains no sugar or artificial additives. The oat flakes it contains are rich in beta-glucans, which help maintain normal blood cholesterol levels. A positive effect can be seen with just 3g of oat beta-glucans daily. The low glycemic response of the recipe is gentle on the pancreas.
The fructo-oligosaccharides (FOS) and a little banana powder contained in the porridge provide a natural and mild sweetness. Our porridge not only provides you with a healthy and filling meal, but also supplies your good intestinal bacteria. Our microbiome porridge can help you build up your intestinal flora and keep it fit.
Sources:
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- Dou Y, Yu X, Luo Y, Chen B, Ma D, Zhu J. Effect of fructooligosaccharides supplementation on the gut microbiota in human: A systematic review and meta-analysis. Nutrients. 2022 Aug 12;14(16):3298. doi: 10.3390/nu14163298. PMID: 36014803; PMCID: PMC9413759.
- Scott KP, Antoine J, Midtvedt T, van Hemert S. Manipulating the gut microbiota to maintain health and treat diseases. Microb. Ecol. Health Dis. 2015;26:25877. doi: 10.3402/mehd.v26.25877.
- Institute of Food Technologists (IFT). "What are fructooligosaccharides and how do they provide digestive, immunity and bone health benefits?." ScienceDaily. ScienceDaily, July 16, 2013. <www.sciencedaily.com/releases/2013/07/130716115728.htm>.
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