Tips for Eating fos Gos Inulin: the Amount of Eating, Time, the Ratio of Inulin and Fructooligosaccharides
Ⅰ. The principle of eating fos gos inulin and fructooligosaccharides
The principle behind it is prebiotics, food for good gut bacteria. Since it is a food for beneficial bacteria, it is similar to eating for humans. There are the following basic principles.
1. Eat every day
Of course, people do not have to eat fos gos inulin and oligofructose to eat every day, they can also be obtained through daily diet.
2. Eat a balanced diet
The intestinal flora needs to be balanced, so it cannot be a partial eclipse. At present, there are many kinds of prebiotics, such as inulin, fructooligosaccharides, galacto-oligosaccharides, lactose, xylo-oligosaccharides, etc.
However, inulin and fructooligosaccharides are the ones with the most scientific experiments and clinical trial data. The pure natural prebiotics recognized by the scientific community are inulin and fructooligosaccharides, and there are also high-quality manufacturers.
3. When we eat a prebiotic product, we must first have sufficient evidence to prove that it is a prebiotic, and second, we must have a trustworthy manufacturer. These two points are indispensable. The samples used in scientific experiments and human experiments are different from the finished products of mass industrial production.
Fructooligosaccharides are very useful for bifidobacteria, while inulin proliferates a variety of beneficial bacteria, so eating with them is more balanced.
In addition, prebiotics from natural dietary sources are very important. That is because there is still very little understanding of the intestinal flora. You don't know what other important bacteria are there. Humans don't know what they like to eat, but naturally they do. of.
The gut microbiome is a medical revolution in progress, and many things are not yet perfect, so we must participate in it within a safe range.
Ⅱ. Precautions for eating fos gos inulin and fructooligosaccharides
1. Don't eat too much
What the intestinal flora needs is a balance, and it is too much to eat too much inulin. In fact, this amount is an international standard. The Chinese Ministry of Health stipulates that the amount of chicory inulin is ≦15 grams per day, and the premise is that the chicory inulin is required.
Although there is no standard for the consumption of oligofructose, there are international standards for dietary fiber, and oligofructose is a water-soluble dietary fiber.
To sum up, the daily intake of inulin + oligofructose for healthy adults is 10g/d, while the intestinal flora imbalance can be increased to 15g/d-20g/d.
2. Small and frequent meals: Inulin and fructooligosaccharides are more effective to eat on an empty stomach, and small and frequent meals are more effective.
3. Adjust slowly, don't rush
Constipation and chronic diarrhea respond quickly, most within 2 weeks. But if you take inulin and fructooligosaccharides for a month and don't see the effect, don't worry.
As long as it is a problem that can be solved by the intestinal flora, as long as the prebiotics you eat are reliable, don't be in a hurry, calm down and practice your internal skills hard, and the problem will be solved one day. When you are impatient, you either give up halfway, or take strong medicines, which may cause harm to the intestinal flora.
The experience is someone else's, the body is your own, and individual differences must exist. How to eat inulin scientifically requires your own personal test in the end, and your body will give you an accurate answer.
With the spirit of scientific exploration, "bold assumptions, careful verification", to find a solution that suits you. Everything is subject to the body's reaction, and the body will give you the exact answer.
- Fructo Oligosaccharide
- Malt Oligosaccharide