[Fructooligosaccharide Benefits] Essential for diet, 3 benefits of fructooligosaccharides

[Fructooligosaccharide Benefits] Essential for diet, 3 benefits of fructooligosaccharides

Dec 12, 2024Ehotyshamull Joy
Pharmacist who reads papers
Fructooligosaccharides, the real reason why you should eat them
1. Improves constipation
2. Blood sugar and weight loss
3. Improves nutrient absorption
Hello. I'm a pharmacist Jinny.
Fructooligosaccharides, which many people now know, are the representative prebiotics. It is a natural substance contained in vegetables, mushrooms, and fruits, and has been used as a food ingredient, and it can be said that it is an ingredient whose safety has been fully confirmed as there have been no reports of serious side effects.
Fructooligosaccharides are almost indigestible when ingested and reach the intestines, where they become food for beneficial bacteria. In addition, a number of clinical trials have reported an increase in beneficial bacteria in the gut due to the intake of fructooligosaccharides. However, I often recommend fructooligosaccharides as an essential ingredient for a successful diet, and for some reason, today we will review them in a paper.
1. Improves constipation

The main reason why I consider fructooligosaccharides to be an essential part of my diet is that they help improve constipation. It is also included in the functional of fructooligosaccharides recognized by the Ministry of Food and Drug Safety, which can help smooth bowel movements.

In fact, a 2017 study was published in Nutrients that evaluated the effect of fructooligosaccharide supplementation on constipation [1].
"In healthy participants with irregular fiber intake, fructooligosaccharide supplementation had a laxative effect on improving bowel activity by reducing stool hardness without causing gastrointestinal upset."
2. Blood sugar and weight loss

In general, the functionality of fructooligosaccharides is known to help them proliferate by feeding beneficial bacteria in the intestines. That's true in Mahayana, but the actual action is a bit more complicated. The ingested fructooligosaccharides are fermented by intestinal bacteria in the large intestine, and the short-chain fatty acids (SCFAs) produced as a result of fermentation acidify the intestinal environment and create a favorable environment for beneficial bacteria.

 

In addition to improving the intestinal environment, short-chain fatty acids, which are the end products of fructooligosaccharide fermentation, act as substrates or signaling molecules in various metabolic processes, including immune response, glucose homeostasis, and lipid metabolism regulation.

 

In 2016, a meta-study was reported that comprehensively examined the various benefits of fructooligosaccharide intake [2].

 

"As a result, (intake of fructooligosaccharides) may reduce blood glucose levels, body weight, and the risk of colon cancer."

3. Improves nutrient absorption

The third reason I recommend taking fructooligosaccharides in your diet is that fructooligosaccharides can help improve the absorption of minerals. One example is calcium, and human trials have reported that calcium absorption through the large intestine increases when fructooligosaccharides are consumed.

As clinical trials have shown that the consumption of fructooligosaccharides improves nutrient absorption in the intestines, the Archives de Pédiatrie reported the results of a meta-study examining the changes in nutrient absorption with the consumption of fructooligosaccharides [3].
"It has been reported that fructooligosaccharides increase calcium absorption in the gut and stimulate the growth of bifidobacteria in the colon, reducing iron uptake by intestinal pathogens and increasing the absorption of these minerals."
Today, we've looked at the scientifically validated benefits of fructooligosaccharides. If you have been thinking that you should simply take it to increase the beneficial bacteria in your gut, you may want to pay more attention to the resulting benefits of fructooligosaccharides that we have introduced today.
In addition, fructooligosaccharides can be taken on their own, but they can also be added to drinks or mixed with unsweetened yogurt as a substitute for sweeteners, so if you want to reduce your sugar intake, you may want to choose fructooligosaccharides instead of sweeteners to get the best of both worlds.
I hope you have a healthy day in body and mind. It was Jinny.
[1] Buddington, R. K., Kapadia, C., Neumer, F., & Theis, S. (2017). Oligofructose provides laxation for irregularity associated with low fiber intake. Nutrients, 9(12), 1372.
[2] Caetano, B. F., De Moura, N. A., Almeida, A. P., Dias, M. C., Sivieri, K., & Barbisan, L. F. (2016). Yacon (Smallanthus sonchifolius) as a food supplement: health-promoting benefits of fructooligosaccharides. Nutrients, 8(7), 436.
[3] Costa, G., Vasconcelos, Q., Abreu, G., Albuquerque, A., Vilarejo, J., & Aragão, G. (2020). Changes in nutrient absorption in children and adolescents caused by fructans, especially fructooligosaccharides and inulin. Archives de Pédiatrie, 27(3), 166-169.

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