Xylo-oligosaccharides, often referred to as XOS, are beneficial compounds for human health. These naturally occurring substances are increasingly studied for their positive effects within the body.
What are Xylo-oligosaccharides?
Xylo-oligosaccharides are a type of oligosaccharide, which are short chains of sugar molecules. XOS are polymers of the sugar xylose, typically composed of 2 to 10 xylose units linked together. XOS are classified as functional fibers and are non-digestible by human enzymes. This means they pass through the upper digestive tract largely intact, reaching the colon where they can exert their beneficial effects.
XOS are recognized as prebiotics. These non-digestible food ingredients selectively promote the growth and activity of beneficial bacteria in the colon.
Natural Sources and Production
Xylo-oligosaccharides are present in various natural sources, though often in smaller concentrations. These include bamboo shoots, corn cobs, and cereal grains such as wheat and barley. They can also be found in certain fruits and vegetables.
For supplements and fortified foods, XOS are primarily produced industrially. This involves the enzymatic hydrolysis of xylan, a complex carbohydrate found in plant cell walls. Agricultural by-products rich in xylan, such as corn cobs, sugarcane bagasse, and wheat bran, are common raw materials. Enzymatic methods yield a purer XOS product.
How XOS Benefit Your Health
XOS exert their health benefits primarily through their prebiotic action in the gut. They selectively nourish beneficial gut bacteria, particularly Bifidobacteria and Lactobacilli, leading to an increase in their populations in the colon.
The metabolism of XOS by these beneficial bacteria results in the production of short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate. Butyrate, for instance, is a significant energy source for colon cells and helps maintain the integrity of the gut barrier. This process contributes to improved gut health and digestion, promoting enhanced bowel regularity and potentially reducing issues like constipation.
A healthy gut microbiome, supported by XOS, also plays a role in immune system modulation. The balance of gut bacteria and SCFAs can influence immune responses throughout the body. XOS may also contribute to improved mineral absorption, with research suggesting enhanced uptake of minerals like calcium and magnesium.
Emerging research indicates potential benefits of XOS in areas like blood sugar and weight management. Studies have shown XOS can help reduce blood glucose and lipid levels in some cases. While these areas are still under investigation, the impact of XOS on gut microbiota and SCFA production suggests a broader influence on metabolic health.
Incorporating XOS into Your Diet
Individuals can incorporate XOS into their diet through various means, including supplements and fortified foods. XOS are available in different forms, such as powders and capsules. They are also added to certain food products, including yogurts and cereals, to enhance their functional properties.
When considering XOS supplementation, typical dosages found to be beneficial in healthy adults range from 1 to 4 grams per day. It is generally recommended to start with a lower dose and gradually increase it to allow the digestive system to adjust. XOS are generally well-tolerated, but some individuals may experience mild initial side effects. These can include temporary gas, bloating, or belching, especially when first introducing XOS to the diet. These effects usually subside as the body adapts.