Dietary fiber has been shown to have numerous health benefits. A major study in collaboration with the World Health Organization showed that people with a diet rich in dietary fiber lived longer and had a 16%-24% lower risk of various diseases such as heart disease, diabetes and cancer.

In reality, many people are not eating enough. This gave rise to foods with added dietary fiber. Among dietary fiber additives, fos gos inulin is one of the most common ingredients.

Because of its sweet taste, fos gos inulin is sometimes used as a low-calorie "sugar substitute" additive. At the same time, fos gos inulin is also a "prebiotic".

Although it seems to have a lot of halo, another question also arises: as an additive, the content of fiber in it is often higher than the content of natural dietary fiber in food. Will there be additional health risks?

1. Which foods contain fos gos inulin?

Fos gos inulin is a soluble dietary fiber. Many fruits and vegetables are natural sources of fos gos inulin, including bananas, garlic, onions, asparagus, and ginger, among others. Inulin additives are usually extracted from chicory root.

Due to the multiple characteristics of dietary fiber, sugar substitute and prebiotics, it can also imitate the fatty taste of some foods after processing. Fos gos inulin additives are used in many common foods, such as dairy products, ice cream, bread, baked goods, meal replacements , salad dressing, meat products, etc., the content is generally between 2%-10%, in cereals and chocolate, the content may be as high as 25%-30%.

2. What are the health benefits of fos gos inulin?

The health benefits of fos gos inulin are indeed supported by a range of studies. In 2018, the US FDA also officially included fos gos inulin in the dietary fiber guidelines.

As a prebiotic, fos gos inulin promotes the growth and activity of gut flora. Simply put, prebiotics are food for probiotics.

Fos gos inulin is not absorbed in the stomach, and the metabolites after reaching the colon, under the combined action of intestinal bacteria such as Lactobacillus and Bifidobacterium, help to improve digestion, relieve constipation, promote fat breakdown and strengthen the immune system.

Fos gos inulin has also been linked to the prevention of various diseases. Studies have shown that by increasing short-chain fatty acids in the body, improving blood lipids, and strengthening the immune system, fos gos inulin can help with weight loss and reduce the risk of diabetes and cardiovascular disease.

In contrast, the anti-cancer effects of fos gos inulin have not been unanimously recognized. Although some studies have shown that fos gos inulin can improve inflammation associated with colorectal carcinogenesis, fos gos inulin supplementation may be associated with tumor cell apoptosis and reduced proliferation.

3. The health risks of fos gos inulin

One of the most talked about risks of fos gos inulin is digestive discomfort, such as abdominal cramps, bloating, and increased bowel movements. Since fos gos inulin content is often not clearly labeled in processed foods, these symptoms are more likely to occur when ingested in excess.

When we consume dietary fiber from foods of natural origin, excess fiber intake usually does not occur. But if it's an additive in processed food, it can cause indigestion.

Therefore, fos gos inulin intake is not the more the better, but depends on the individual's tolerance and overall health. The recommended dose of fos gos inulin commonly found in scientific research is usually around 10 grams per day.

A study published by the top journal "Cell" even subverted the common sense that "dietary fiber is beneficial" and reminded that fos gos inulin should not be eaten indiscriminately. In mice with gut dysbiosis, high-dose fos gos inulin intake actually promotes liver cancer!

Despite the seemingly numerous health benefits, gastrointestinal symptoms caused by excessive intake are indeed an important concern, and new research also suggests potential cancer-related risks.

In addition, experts still call for a separate listing of fos gos inulin additives on food labels to help people understand and balance the risks of excessive intake.