Fructooligosaccharides are a type of carbohydrate commonly used as a sweetener and prebiotic supplement. They stimulate beneficial bacteria in the intestines, aid digestion, and have a minimal effect on blood sugar levels. Natural sources include onion, chicory root, and fruits. Excessive consumption can cause intestinal problems and feed bad bacteria. Recommended consumption is less than 10 grams.
Fructooligosaccharides are a group of oligosaccharides, or a group of linked simple sugars. These simple sugars, also called carbohydrates, are fructose molecules. Fructooligosaccharides are commonly used as a sweetener and as a prebiotic dietary supplement. They have been shown to have a minimal effect on blood sugar levels when used as a sweetener for those with diabetes. Additionally, they can be used to ferment certain good bacteria in the intestines.
These simple sugars are not digested by the human body, so they can be classified as fiber carbohydrates. After they are consumed, fructooligosaccharides move to the large intestine to stimulate the production of beneficial bacteria, particularly bifidobacteria and lactobacilli. This could be beneficial in cases of intestinal inflammation and digestion. The beneficial bacteria also help strengthen the immune system. Fructooligosaccharides are commonly used as a dietary supplement to stimulate beneficial bacteria in the colon to aid in the absorption and assimilation of nutrients.
Naturally occurring sources of fructooligosaccharides include onion and chicory root. Other sources include garlic, barley, and asparagus. They are built from fructose, so fructooligosaccharides are also often found in most fruits. The naturally occurring fructooligosaccharides in fruits and vegetables are generally present in small amounts. Conversely, fructooligosaccharides or supplemental sweeteners are extracted and are therefore present in higher amounts.
Some studies have shown that the use of fructooligosaccharides as a supplement or sweetener may be beneficial for those with diabetes. This oligosaccharide is an indigestible carbohydrate, so blood sugar levels do not rise in response to consumption. Blood sugar levels remain stable after using the sweetener, but do not account for other foods consumed during fructooligosaccharide consumption. This sweetener is half as sweet as sucrose or regular table sugar, so certain modifications are made when using it in recipes.
Side effects of excessive consumption of fructooligosaccharides include intestinal problems or diarrhea. It is an indigestible carbohydrate, so excessive consumption can cause problems processing it through the body and into the waste system. Other side effects include bloating and gas. There is some scientific literature showing that fructooligosaccharides also feed bad bacteria, so excessive consumption could hamper the ability of beneficial bacteria to survive.
Fructooligosaccharides can be purchased as a dietary supplement or sweetener at most health food stores. They can also be purchased at various online health stores. The current consumption recommendation for these substances is less than 10 grams. Anything beyond this limit can stimulate abdominal pain or cramps. Fructooligosaccharides appear to be safe in small amounts for diabetics and the health conscious, and adding them to the diet as a sweetener could be a healthier alternative.
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