Also known as: Fructooligosaccharides, Oligofructose, Chicory root fiber
Inulin and fructooligosaccharides (FOS) are prebiotic fibers that selectively feed beneficial gut bacteria, particularly Bifidobacterium species. They support digestive regularity, mineral absorption, and a balanced microbiome.
Inulin and FOS are naturally occurring prebiotic fibers composed of fructose chains of varying lengths. They resist digestion in the upper gastrointestinal tract and are selectively fermented by beneficial bacteria in the colon, primarily Bifidobacterium and Lactobacillus species. This fermentation produces short-chain fatty acids (SCFAs), particularly butyrate, which nourish colonocytes and support gut barrier integrity. Clinical research has shown that inulin and FOS supplementation increases Bifidobacterium counts, improves bowel regularity, enhances calcium and magnesium absorption, and may modulate appetite through effects on satiety hormones. They are commonly extracted from chicory root and are widely used as functional food ingredients and dietary supplements.
Inulin and FOS are among the most well-documented prebiotics for selectively increasing Bifidobacterium counts in the colon, as demonstrated in numerous human intervention studies.
Clinical trials in adolescents and postmenopausal women show that inulin-type fructans significantly improve calcium absorption, supporting bone health.
With meals; can be mixed into food or beverages
Start with 3 g/day and increase gradually over 1–2 weeks to minimize gas and bloating.
Divided across meals
Higher doses have been used in calcium absorption studies; effects seen after 3–4 weeks.
Versatile use; can be added to food, drinks, or smoothies
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