F.O.S

S.O.S. for your gut

Have you fed your bacteria lately? While many bacteria are dangerous critters, others are actually beneficial, including many that reside in our digestive tracts. Learn here, how you can help them, help you.

Lactobacillus and Bifidobacterium strains, among others, manufacture B vitamins and lactase, the enzyme that breaks down lactose in dairy products. These "friendly" bacteria produce antibacterial compounds that stave off illness-causing pathogenic bacteria, yeast, and viruses, and they can change the acidity, or pH, of the intestines to inhibit "unfriendly" bacteria growth. They boost immunity early in life and promote healthy digestion. But these digestive bodyguards need help to thrive in a dynamic intestinal environment.

The "G vs. E" of bacteria

When unfriendly "evil" bacteria win the war, we lose. Steroids (including birth control pills), antibiotics, a poor diet, and stress can decimate colonies of good bacteria, resulting in decreased absorption of nutrients, constipation, yeast infections, and other problems. Friendly, "good" bacteria, called probiotics, can help restore the balance. Supporting the good bacteria in the colon with plant-derived, non-digestible carbohydrates called fructooligosaccharides, or FOS, further improves the odds of good prevailing over evil in your gut.

All about FOS

FOS, also known as inulin or "neosugar," are considered `prebiotics' because they serve as fertilizer for `probiotics.' They pass through the small intestine undigested, then move on to the large intestine. Here, FOS are fermentable and they fuel the good bacteria to perform better and multiply. Pathogenic bacteria, however, can't utilize them. Think of FOS as provisions for your troops.

In Japan, more than 500 foods are fortified with FOS, and such comestibles are commonly found in Denmark, Luxembourg, and Portugal, too. Here's why:

* Revenge against the "bad guys." Diarrhea can result when unfriendly bacteria take over, resulting in dehydration, loss of electrolytes, and good bacteria. FOS stimulate water and electrolyte reabsorption when they are fermented to short-chain fatty acids (SCFA's). As SCFA's, they contribute to colon mucosal integrity. This helps create a slightly acidic gut environment, increasing nutrient absorption, and limiting unfriendly bacteria growth.

* Curtailing constipation. The longer that waste containing carcinogenic bacteria stays in contact with colon walls, the greater the risk of colon cancer. As soluble fiber, FOS increase stool weight, decrease stool transit time, enhance elimination and, therefore, decrease cancer risk.

* Yeast fighter. Yeast infections result from the overgrowth of the Candida albicans species and can result in fatigue, joint and muscle pain, sleep problems, vaginal discharge, abdominal discomfort, and other symptoms. FOS help friendly bacteria multiply and reclaim their territory.

* Cholesterol kabosh. As soluble fiber, FOS lower cholesterol levels. They also keep triglyceride levels in check by altering liver lipid metabolism. In addition, FOS may decrease high blood pressure.

* More minerals. FOS stimulate calcium absorption in the intestine, which is important for bone calcification.

FOS is found in foods like Jerusalem artichoke, chicory, onion, garlic, leeks, peaches, and bananas, but it's difficult to get beneficial amounts of FOS through diet alone. Between 4 to 15 grams of FOS per day in powder or capsule form (alone or in combination with probiotics) is considered beneficial, and up to 25 grams per day is considered safe. Start with a low dose, then increase gradually to avoid gas. Unlike probiotics, FOS are shelf-stable and can be added to foods as well.

REFERENCES

Campbell, J.M., et al. "Selected indigestible oligosaccharides affect large bone mass, cell and facial short-chain fatty acids, pH and microflora in rats. Journal of Nutrition 127 (1): 130 - 136, 1997.

Morohashi T, et al. "True calcium absorption in the intestine is enhanced by fructo oligosaccharide feeding in rats." Journal of Nutrition 128(10):1815-8, 1998.

Oli M.W. et al. "Evaluation of fructooligosaccharide supplementation of oral electrolyte solutions for treatment of diarrhea: recovery of the intestinal bacteria. Dig Dis Sci 43(1):138-147, 1998.

Roberfroid M.B. "Functional effects of food components and the gastrointestinal system: chicory fructootigosaccharides." Nutr Rev 54(11,2):S38-42, 1996.

Roberfroid M.B. "Health benefits of non-digestible oligosaccharides." Adv Exp Med Biol 427(1): 211-219, 1997.

Liz Brown is a freelance health and nutrition writer based in Portland, Oregon. She earned her B.S. in Nutrition at the University of Minnesota.

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