Xylo Oligosaccharides: Beneficial Prebiotic Fiber That Supports Gut and Immune Health
Xylo Oligosaccharides: Beneficial Prebiotic Fiber That Supports Gut and Immune Health
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Xylo oligosaccharides (XOS) are a type of prebiotic fiber found naturally in many plant foods like vegetables, fruits, grains and nuts. As a prebiotic fiber, XOS serves as food for beneficial bacteria that already live in the colon. Specifically, XOS helps nourish probiotic bacteria like Bifidobacterium and Lactobacillus, which support overall digestive and immune system function.
Chemical Structure and Properties of XOS
Xylo Oligosaccharides is composed of simple sugar molecules called xylose that are linked together into short chains. Unlike other types of dietary fiber, XOS escapes digestion in the small intestine and instead ferments in the large intestine where probiotic bacteria reside. The chemical structure of short-chain xylose polymers allows XOS to be classified as a soluble fiber. Soluble fibers like XOS have been shown to help regulate blood sugar levels, promote feelings of fullness, and support healthy bowel function.
Sources of Dietary XOS
Some rich dietary sources of naturally occurring XOS include:
- Wheat - Wheat bran and wheat germ contain small amounts of XOS. Wheat is one of the most common sources used to commercially produce XOS extracts.
- Vegetables - XOS has been identified in certain vegetables like tomatoes, garlic, carrots, onions and cabbage.
- Seaweed - Certain types of seaweed like brown algae contain XOS, though levels vary by species.
- Fruits - Traces of XOS have been found in some fruits including mangoes, bananas and pineapples.
- Honey - Unique oligosaccharides have been isolated from honey that are structurally similar to XOS.
However, most people do not consume enough of these whole food sources to achieve clinically significant prebiotic effects. For this reason, supplemental concentrated XOS extracts are commonly used.
Mechanisms by Which XOS Supports Gut and Immune Health
Selective Feeding of Beneficial Bacteria
When XOS reaches the large intestine undigested, it functions as a prebiotic that selectively feeds growth and activity of healthy gut flora. Chief among these are Bifidobacterium and Lactobacillus species, which have immunological and physiological benefits when their numbers are increased in the gut microbiome.
Production of Short-Chain Fatty Acids
As probiotic bacteria ferment and metabolize XOS, they produce by-products called short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate. These SCFAs have wide-ranging positive impacts within the gastrointestinal tract and systematic circulation. For example, butyrate is the primary fuel source for colonocytes and supports gastrointestinal integrity and bowel regularity.
Supporting Immune System Balance
A balanced, diversified gut microbiome supported by XOS intake helps “train” and regulate the immune system. Bifidobacteria and other probiotics communicating with immune cells in the gut wall support a balanced inflammatory response throughout the body. This may help lower risk of immune system disorders over the long term.
Potential Health Benefits of Consuming XOS
Based on its prebiotic properties and mechanisms of action, consumption of XOS has been hypothesized and in some cases demonstrated to support the following health benefits:
Improved Digestion - By selectively stimulating the growth of probiotics, XOS supports the digestion of other foods and the regularity of bowel movements.
Reduced Constipation - Production of intestinal SCFAs and the physical properties of soluble fiber lubricate stool and ease its passage through the colon.
Blood Sugar Control - XOS can slow absorption of glucose, blunting spikes in post-meal blood sugar that could otherwise occur. This may help manage and prevent diabetes.
Cardiometabolic Health - Maintaining healthy gut flora balance through XOS supports production of SCFAs like butyrate, which may decrease risk of heart disease, obesity and metabolic syndrome over the long term when consumed consistently.
Enhanced Immunity - As described previously, XOS helps cultivate a diverse community of beneficial microbes that interacts constructively with immune cells throughout the body to support immunity against infections.
Anti-Cancer Effects - Accumulating evidence suggests bacteria modulated by prebiotics like XOS produce metabolites that influence cancer cell growth and communication between gut microbes and the immune system play roles in cancer prevention as well.
Dosage and Supplement Forms of XOS
A typical supplemental dosage of XOS ranges between 2-10 grams per day. XOS supplements are generally well-tolerated with few reported side effects at these intake levels. Some common supplemental forms of XOS include:
- Capsules/tablets - Capsules or compressed tablets containing pure XOS powder for oral consumption.
- Powder - Fine white powder that can be mixed into beverages, foods or smoothies for easy intake.
- Gummies/chewable - For those who prefer a chewable supplement format, gummies or chews infused with XOS are available.
The ideal dosage depends on individual factors and health goals. When starting XOS, it's generally best to begin with a lower amount and gradually increase based on tolerance and desired results. Most research supporting benefits used dosages between 5-10 grams daily.
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