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Prebiotic dietary fibers offer different health benefits. FOS, inulin, and GOS are well-known prebiotics, while other compounds also provide health benefits.
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There are several categories of prebiotic dietary fibers that offer distinct health benefits.
While FOS (fructooligosaccharides), inulin, and GOS (galactooligosaccharides) have been recognized as prebiotics for a long time, there are many other categories and compounds that provide health benefits to consumers, albeit with varying levels of effectiveness.
Based on the available evidence, the following eight categories of prebiotic dietary fibers are shown to promote digestive health for consumers.
Beta-glucans are a type of soluble compound that can be found in the endosperm cell walls of cereal grains, as well as in foods such as mushrooms, algae, and other marine plants.
These compounds are composed of linear D-glucopyranosyl units with a mixture of β-(1-3) and β-(1-4) glycosidic linkages.
Oat and barley are currently the two highest dietary sources of beta-glucans✅, with varying effects on host GI health due to differences in branching and length✅.
Beta-glucans from barley have been implicated in lowering plasma cholesterol, improving lipid metabolism, and reducing glycemic index✅.
Oats are a rich source of beta-glucan and have been associated with reduced risk of cardiovascular disease✅.
Additionally, Beta-glucans have also been studied for their potential therapeutic properties, including antitumor, anti-inflammatory, and immunomodulating activities✅.
Various foods and structures contain fructan compounds, specifically β[2-1]-fructans.
Inulin, which is a type of fructan, typically contains 3-60 fructan monomers.
Oligofructose is produced by chemically breaking down these compounds using endoglycosidase enzymes, resulting in a product with 2-20 fructan monomers✅.
Fructooligosaccharides (FOS), on the other hand, are created through the transfructosylation of sucrose and contain 2 and 4 β(2-1)-linked fructosyl units.
All of these compounds have strong bifidogenic effects, but the length of polymerization can impact these effects✅.
Fructooligosaccharides and inulin have been found to have potential anti-inflammatory and immunomodulatory effects✅.
They have also been shown to have positive effects on bone health, as they increase the absorption of calcium and other minerals✅.
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Galactooligosaccharides (GOS) are a combination of oligosaccharides that are produced by enzymatically modifying primary lactose using β-galactosidases✅.
The enzymatic reaction results in the synthesis of 2-10 molecules of galactose and 1 molecule of glucose✅.
The prebiotic capacity of GOS is determined by various factors such as purity, degree of polymerization, type, and dosage, which have been demonstrated in numerous clinical studies✅.
GOS consumption has been found to result in a highly specific bifidogenic response in humans, stimulating the growth of bifidobacteria in the intestine✅.
Isomaltooligosaccharides (IMO) are a type of carbohydrate composed of glucose monomers linked by α(1-6)-glucosidic bonds.
They are produced by enzymatically treating cornstarch with α-amylase, pullulanase, and α-glucosidase✅, and contain isomaltose, isomaltotriose, and panose as their primary components.
Most people can consume effective doses ranging from 5-10g per day✅, although adults can tolerate doses as high as 30g per day with only mild gastrointestinal side effects✅.
IMOs have been found to promote the growth and proliferation of beneficial probiotic bacteria, according to research by Kim et al✅.
They have also been shown to enhance digestive health, decrease mucoid contents in the cecum, and regulate the microbiota of the intestine✅.
Guar gum is a natural thickening agent that is extracted from the endosperm of the Cyamopsis tetragonolobus plant. It is made up of high molecular weight polysaccharides containing [1-4]-linked β-D-mannopyranosyl units with [1-6]-linked α-D-galactopyranosyl side chain residues ✅.
Guar gum is commonly used in a variety of food products including dairy, bakery, cereal, and meat products.
Studies have shown that guar gum can enhance glucose tolerance and lower postprandial blood glucose levels✅.
Moreover, it has been found to decrease weight gain, adiposity, liver fat, and blood glucose levels in rats that were fed a high-fat diet✅.
Lactulose is a disaccharide composed of galactosyl β(1-4) fructose, which is derived from lactose✅.
It is not digestible by mammalian enzymes and is not absorbed in the small intestine✅.
Although it is not naturally present in foods, several limited clinical studies have consistently demonstrated its beneficial effects due to the fermentation of these compounds.
Lactulose has been proven effective in treating hepatic encephalopathy. When combined with polyethylene glycol (PEG), it results in faster discharge from the hospital compared to lactulose alone, as demonstrated by Naderian et al. in 2017✅.
Moreover, lactulose has positive impacts on gut microbiota and short-chain fatty acid composition, as well as on the growth of Lactobacillus acidophilus and Bifidobacterium bifidum in yogurt✅.
Resistant starches are a group of starches that cannot be digested in the upper gastrointestinal tract.
Resistant maltodextrin, which is a type of resistant starch, is produced by treating cornstarch with various acid, enzymatic, and heating processes.
It is highly soluble in water and has low viscosity, making it useful in various applications.
Although some resistant starches occur naturally in foods, others are artificially produced✅.
Xylooligosaccharides (XOS) are a type of carbohydrate composed of 2-10 xylose monomers linked with β 1-4 bonds, with DP ≤ 20.
They are commonly found in dairy products, cereals, bars, sports drinks, and isotonic beverages✅.
Human intervention studies have shown that doses of up to 12g/d are well-tolerated.
Japan is the largest producer and consumer of XOS, and it has been approved as an ingredient for “Food for Specified Health Use” since 1991. According to regulations, XOS is expected to have a specific effect on health✅.
Prebiotic dietary fibers have numerous health benefits for digestive health but should be consumed in moderation and with variety.
While FOS, inulin, and GOS are the traditional prebiotics with the most evidence of beneficial health effects due to their fermentation, other categories of compounds may be equally or more effective.
All eight categories of compounds can support digestive health through fermentation when taken in appropriate dosages.
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There are many sources of prebiotic dietary fibers, including fruits, vegetables, legumes, and whole grains. Some of the best sources include:
Chicory root: This is one of the richest sources of inulin, a type of prebiotic fiber that promotes the growth of beneficial gut bacteria.
Jerusalem artichoke: This root vegetable is also high in inulin and has a slightly sweet, nutty flavor.
Garlic: Garlic contains fructooligosaccharides (FOS), which are prebiotic fibers that help feed the good bacteria in your gut.
Onions: Like garlic, onions are a good source of FOS and can also help promote healthy digestion.
Asparagus: This vegetable is high in inulin and also contains other types of prebiotic fibers like fructooligosaccharides (FOS) and galactooligosaccharides (GOS).
Bananas: Bananas contain resistant starch, a type of prebiotic fiber that resists digestion and helps promote the growth of beneficial gut bacteria.
Oats: Oats are a good source of beta-glucans, a type of prebiotic fiber that helps support the growth of healthy gut bacteria.
Flaxseed: Flaxseed is high in both soluble and insoluble fiber, including prebiotic fibers like oligosaccharides and lignans.
The amount of prebiotic fiber you should consume per day depends on your age, sex, and overall health. However, most experts recommend consuming at least 5-10 grams of prebiotic fiber per day to support gut health. You can increase your intake by incorporating more prebiotic-rich foods into your diet or by taking a prebiotic supplement.
Consuming too much prebiotic fiber can cause digestive discomfort like bloating, gas, and diarrhea. It’s important to gradually increase your intake of prebiotic-rich foods to give your body time to adjust. If you experience significant discomfort, it may be best to reduce your intake or speak with a healthcare professional.
Fitnature uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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