Fructooligosaccharides (FOS) are a type of soluble dietary fiber naturally found in many plants.
FOS are made up of short chains of fructose molecules. The key feature is that the human body cannot digest them in the stomach or small intestine. Instead of being absorbed, they travel intact to the large intestine, where they serve as the main food for beneficial bacteria residing there, such as Bifidobacterium and Lactobacillus species. This process defines their role as a prebiotic.
FOS are naturally found in a variety of fruits and vegetables. Although present in small quantities, the most concentrated sources include Chicory root, onion, asparagus and Jerusalem artichokes.
1. Gut health and microbiota balance
This is the primary benefit of FOS. By acting as a prebiotic, FOS helps maintain the balance of the gut microbiota. This is essential for healthy digestion, nutrient absorption, and supporting the immune system while it helps crowd out potentially harmful bacteria.
2. Indirect Immune Support
The immune system resides in the gut, to date 70 % of immune cells are in the gut, maintaining a robust and balanced gut microbiota is an indirect yet powerful way to support your child's immune function.
3. Regularity and Bowel Transit
As a soluble fiber, FOS helps increase stool bulk and retain water in the feces, softening them. This contributes to regular bowel movements and helps prevent occasional constipation.
4. Mineral Absorption
Some studies suggest that, by improving the gut environment, FOS may enhance the absorption of important minerals like calcium and magnesium, vital nutrients for bone development.
FOS do not have an official Recommended Daily Intake (RDI) like vitamins, as they are a fiber. The recommendations for children are age in years plus 5 grams per day. Example: a 6-year-old child should aim for 6 + 5 = 11 grams per day.
The EFSA (European Food Safety Authority) has approved the use of FOS in food, recognizing their fiber nature and safety for consumption.
Déficit
Low intake of fiber primarily affects the gastrointestinal and metabolic systems. The immediate consequence is often constipation. Over the long term, Metabolically, a lack of fiber hinders the control of blood glucose levels, increasing the risk of Type 2 Diabetes and cardiovascular disease.
Overdose
FOS are very safe. However, as with any fiber, excessive consumption or a rapid increase in intake may cause temporary digestive discomfort in sensitive individuals, such as gas (flatulence) or bloating (abdominal distension).
- Fructooligosaccharides (FOS)
- Oligofructose
- Chicory
- Inulin (Inulin is a longer polymer that also contains FOS)
Dou, Y., Yu, X., Luo, Y., Chen, B., Ma, D., & Zhu, J. (2022). Effect of fructooligosaccharides supplementation on the gut microbiota in humans: A systematic review and meta-analysis. Nutrients, 14(16), 3298
Bruzzese, E., Volpicelli, M., Squaglia, M., Tartaglione, A., Vitale, A., Ciarcia, M., Di Costanzo, M., & Guarino, A. (2009). A formula containing galacto- and fructo-oligosaccharides prevents intestinal and extra-intestinal infections: An observational study. Clinical Nutrition, 28(2), 156–161.
Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(12), 1266–1289.
