Xylooligosaccharide (XOS, 95%)
Prebiotic XOS 95% for foods/supplements; supports Bifidobacterium, regularity, and gut barrier at low daily doses (≈1–4 g).
Xylooligosaccharide (XOS, 95%) 95% XOS (xylooligosaccharides) is a prebiotic dietary fiber used in foods and supplements to selectively increase beneficial Bifidobacterium and support regularity and gut barrier function.
| Benefit |
Typical study dose* |
Key human findings |
High-quality sources |
| Gut microbiome support (↑ Bifidobacterium) |
~1.4–2.8 g/day; 2–8 weeks |
Consistent bifidogenic effect with good tolerance (little gas/bloating) |
RSC Publishing; PubMed |
| Constipation relief |
3–10 g/day; ~4 weeks |
Improved stool form and constipation scores; better QoL |
PubMed (2023 RCT) |
| Metabolic markers (early signals) |
~4 g/day; 8 weeks |
Small improvements in glucose, lipids, oxidative stress in select cohorts |
PubMed |
| Immune/endotoxemia modulation |
1–4 g/day; 2–12 weeks |
Changes in endotoxemia and immune readouts; stronger with inulin combinations |
Cambridge Univ. Press; PubMed Central |
*Dosing ranges compiled from XOS human studies; responses vary by person. Start low and titrate to comfort.
Mechanistic highlights
- Selective fermentation: XOS preferentially nourishes bifidobacteria vs. many commensals.
- Short‑chain fatty acids (SCFAs): Fermentation yields acetate/propionate/butyrate that influence motility, epithelial barrier integrity, and metabolic signaling.
- Endotoxemia/immune tone: Prebiotic shifts can reduce endotoxin exposure and modulate inflammatory parameters (preliminary in healthy adults).
Safety & practical use
- Usual supplemental range: 1–4 g/day with food; many aim ~2 g/day.
- Upper‑dose tolerance: Generally well‑tolerated; sensitive users may experience gas/bloating at higher intakes.
- How to use: Mix into beverages, smoothies, yogurt, or dry mixes. Start ~1 g/day and increase as tolerated to ~2–3 g/day.
- Constipation protocols: Trials used 3–10 g/day for ~4 weeks; titrate upward and reassess after 2–4 weeks.
- Interactions/precautions: Separate from medications by 2–3 hours if concerned; consult if on a low‑FODMAP plan or with GI conditions.
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