Get Your Personalized Supplement StackSupplement Stack Quiz

XOS

Also known as: XOS, xylo-oligosaccharides, Xylo-oligosaccharides

Overview

Xylo-oligosaccharides (XOS) are prebiotic oligosaccharides derived from xylan, a polysaccharide found in plant cell walls. They are naturally present in small quantities in plant-based foods. As a dietary supplement, XOS primarily supports gut health by promoting the growth of beneficial bacteria, particularly *Bifidobacterium*. XOS resist digestion in the upper gastrointestinal tract, allowing them to be fermented by colonic bacteria. Research indicates that XOS can improve constipation symptoms, modulate immune function, and positively influence plasma lipid profiles. The evidence supporting their prebiotic effects is considered moderate and generally of good quality, with several randomized controlled trials demonstrating their efficacy in modulating gut microbiota.

Benefits

XOS have demonstrated efficacy in improving constipation symptoms by enriching *Bifidobacterium* populations, even at low doses of 5 g/day, outperforming fructooligosaccharides (FOS) at higher doses. This benefit is supported by randomized controlled trials. Furthermore, XOS may modulate immune function and improve aspects of the plasma lipid profile, as indicated by clinical studies. XOS may also relieve dysbiosis in patients with ulcerative colitis (UC) in remission, suggesting potential benefits for individuals with dysbiosis-related conditions. The effects typically manifest within a few weeks of consistent supplementation, making it a relatively quick-acting prebiotic.

How it works

XOS function as prebiotics by selectively promoting the growth of beneficial bacteria, such as *Bifidobacterium*, in the gut. They primarily interact with the gastrointestinal system, influencing gut microbiota composition and immune function. XOS are not absorbed in the upper GI tract; instead, they reach the colon where they are fermented by bacteria. While specific molecular targets are not definitively identified, it is believed that XOS interact with bacterial cell surfaces to facilitate fermentation, leading to the proliferation of beneficial bacteria and subsequent improvements in gut health.

Side effects

XOS are generally considered safe with minimal side effects. The most commonly reported side effect is mild gastrointestinal discomfort, which is rare. There are no significant drug interactions documented, and no specific contraindications have been identified. While XOS are generally safe for most populations, caution is advised in individuals with severe gastrointestinal disorders. Overall, XOS present a favorable safety profile, but monitoring for any adverse reactions is always recommended, especially when starting supplementation. Due to the limited data on uncommon and rare side effects, it is important to be vigilant and report any unusual symptoms to a healthcare provider.

Dosage

The minimum effective dose of XOS is 5 g/day for improving constipation symptoms. Optimal dosage ranges typically fall between 5 to 8 g/day. While the maximum safe dose is not well-defined, doses up to 10 g/day have been used without significant adverse effects. There are no specific timing recommendations for XOS supplementation. XOS are available in various forms, including powders and capsules. As XOS are not absorbed in the upper GI tract, their effectiveness relies on reaching the colon for fermentation. No specific cofactors are required for their activity.

FAQs

Are XOS safe for everyone?

XOS are considered safe for most individuals, but those with sensitive stomachs may experience mild gastrointestinal discomfort. Individuals with severe gastrointestinal disorders should exercise caution.

When is the best time to take XOS?

There is no specific recommendation for when to take XOS. Consistency is key, so choose a time that fits easily into your daily routine.

How long does it take to see results from XOS supplementation?

Improvements in gut health and constipation symptoms may be observed within a few weeks of consistent XOS supplementation. Individual results may vary.

What is the difference between XOS and FOS?

XOS and FOS are both prebiotics, but they have distinct effects and dosing requirements. XOS have shown effectiveness at lower doses compared to FOS, particularly for constipation.

Can I take XOS with other supplements or medications?

No significant drug interactions have been documented for XOS. However, it's always best to consult with a healthcare provider before starting any new supplement, especially if you are taking medications.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC8066074/ – This study investigates the impact of xylooligosaccharides (XOS) on gut microbiota composition and diversity. The research highlights XOS's potential to selectively promote the growth of beneficial bacteria, contributing to improved gut health and overall well-being. The findings suggest that XOS can be a valuable prebiotic for modulating the gut microbiome.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10867466/ – This research explores the effects of xylooligosaccharides (XOS) on gut health and immune function. The study provides evidence that XOS supplementation can lead to significant improvements in gut microbiota balance and immune response. The results support the use of XOS as a prebiotic to enhance gut health and immune system function.
https://academic.oup.com/nutritionreviews/article/83/2/e4/7606372 – This review article examines the role of xylooligosaccharides (XOS) in promoting gut health and preventing disease. The review summarizes the current evidence supporting the use of XOS as a prebiotic and highlights its potential benefits for various health conditions. The findings suggest that XOS can be a promising dietary intervention for improving gut health and overall well-being.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.778542/full – This study investigates the impact of xylooligosaccharides (XOS) on gut microbiota composition and metabolic activity. The research demonstrates that XOS supplementation can lead to significant changes in the gut microbiome, promoting the growth of beneficial bacteria and improving metabolic function. The findings support the use of XOS as a prebiotic to enhance gut health and metabolic well-being.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/xylooligosaccharides-alone-or-in-synbiotic-combination-with-bifidobacterium-animalis-subsp-lactis-induce-bifidogenesis-and-modulate-markers-of-immune-function-in-healthy-adults-a-doubleblind-placebocontrolled-randomised-factorial-crossover-study/E0E19DDF4AAFA40CCB41E31E5CE670FA – This double-blind, placebo-controlled, randomized, factorial crossover study examined the effects of xylooligosaccharides (XOS) alone or in synbiotic combination with Bifidobacterium animalis subsp. lactis on bifidogenesis and immune function in healthy adults. The study found that XOS supplementation increased bifidobacterial counts and modulated markers of immune function, suggesting a beneficial impact on gut health and immune response. The results support the use of XOS as a prebiotic to enhance gut health and immune system function.