Mixed
Consumption of non-digestible oligosaccharides (NDO), specifically inulin-type fructans, exerts a prebiotic effect by selectively stimulating the growth and activity of bifidobacteria and lactic acid bacteria in the human large intestine.
Eat 4-40 grams of inulin or oligofructose daily (found in chicory root, onions, garlic, bananas) to boost beneficial gut bacteria. You don't need massive doses; consistency matters more than quantity. This feeds bifidobacteria and lactic acid bacteria, improving gut flora balance.
There is strong evidence for a prebiotic effect of NDO in human subjects. A prebiotic effect was defined as a food-induced increase in numbers and/or activity predominantly of bifidobacteria and lactic acid bacteria in the human large intestine
Why this rating
Based on multiple human feeding studies with over 100 volunteers showing consistent bifidogenic effects, though the paper notes no specific health outcome (other than flora change) has been proven.
Source
Functional food properties of non-digestible oligosaccharides: a consensus report from the ENDO project (DGXII AIRII-CT94-1095)
Jan Van Loo et al. · British Journal Of Nutrition · 1999
DOI 10.1017/s0007114599000252
More from this paper
- Consumption of non-digestible oligosaccharides (NDO) improves bowel habit by increasing stool frequency and weight, providing relief from constipation.Good
- Consumption of inulin-type fructans shows promising evidence for increasing calcium absorption in humans, potentially reducing osteoporosis risk.Moderate
- Consumption of non-digestible oligosaccharides (NDO) may interact with lipid metabolism, potentially lowering serum triacylglycerols and cholesterol in hyperlipidaemic individuals.Limited
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