Health Guide

Xylooligosaccharides

Meet Xylooligosaccharides (XOS), your new best friend for gut health. Often found on supplement labels as 'PreticX', this is a powerful Prebiotic fiber derived from the fibrous stalks of plants like corn cobs and bamboo. Unlike probiotics (which are live bacteria), XOS acts as the 'food' that selectively feeds the good bacteria already living in your gut. It helps them grow and thrive, leading to a balanced microbiome. Because it works at very small doses, it's a highly efficient way to boost your digestive health without the bloating often caused by other fibers.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Selectivity for Good Bacteria (Bifidobacteria)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Growth Stimulation (%)

Prebiotic Type →

Health Benefits & Sources

Why You Need It

Supercharges Good Bacteria: Specifically boosts Bifidobacteria, the superstars of your immune system and digestion.
Efficient & Gentle: Works at low doses (1-2 grams), meaning less gas and bloating compared to Inulin or FOS.
Bone Health Helper: Increases the production of Short-Chain Fatty Acids (SCFAs), which help your body absorb calcium and magnesium.
Blood Sugar Support: Early studies suggest it may help maintain healthy glucose levels.

Deep Dive

Xylooligosaccharides are 'short-chain' fibers. This is crucial because they ferment quickly in the first part of your colon. This rapid fermentation feeds the beneficial Bifidobacteria and Lactobacillus strains almost exclusively. By increasing these specific strains, XOS creates a protective barrier against harmful pathogens. Furthermore, the fermentation process produces butyrate, a fatty acid that fuels the cells lining your colon, keeping your gut wall strong and healthy.

Natural Food Sources

While XOS is highly concentrated in woody plant fibers, you can find traces in whole foods. However, getting a therapeutic dose (1g+) solely from food is difficult; this is where targeted supplementation shines.

Food Source	Amount	Notes
Bamboo Shoots	High	The richest natural source
Corn Cobs	High	Extracted for supplements, not eaten whole
Wheat Bran	Medium	Contains small amounts of XOS
Rye Flour	Medium	Contains small amounts of XOS
Berries	Low	Traces present

Supplementation

XOS is most commonly taken as a powder mixed into water, smoothies, or yogurt. Because it is highly effective at low doses, look for supplements providing 500mg to 2g per day. It is excellent for those who have trouble tolerating prebiotics like Inulin. Start with a lower dose (500mg) for the first week to let your gut adjust.

Top Food Sources

Bamboo Shoots

Best natural dietary source

Corn Cobs

Source for extracts, not edible directly

Wheat Bran

Contains small amounts of XOS

Rye Flour

Contains small amounts of XOS

Berries

Traces available in skin

Frequently Asked Questions

No. Xylitol is a sugar alcohol (sweetener). XOS is a chain of sugar molecules that feeds gut bacteria. XOS is not sweet and does not impact blood sugar.

XOS works at a much lower dose and is more selective. It tends to produce less gas and bloating than Inulin, which requires higher doses to be effective.

Yes, it can actually help. Taking XOS during and after antibiotic therapy can help repopulate the good bacteria faster once the course of antibiotics is finished.

Most people notice improved digestion within 1 week. Full benefits to the microbiome composition typically take 3-4 weeks of consistent daily use.

Safety & Side Effects

Xylooligosaccharides are generally recognized as safe (GRAS) by the FDA.

Side Effects: As with any prebiotic, introducing XOS may cause temporary gas or bloating as your gut bacteria adjust. This usually subsides within a few days.

Who Should Avoid: Those with a rare allergy to corn or bamboo should avoid XOS derived from those sources. If you have Small Intestinal Bacterial Overgrowth (SIBO), consult your doctor, as feeding bacteria in the small intestine can worsen symptoms.

Scientific References

[1]Abe, F., et al. (2009). 'Effects of Xylooligosaccharides on the absorption of calcium in humans.' *Journal of Nutrition*.
[2]Moure, A., et al. (2006). 'Xylooligosaccharides: Prebiotic and Functional Properties.' *Trends in Food Science & Technology*.
[3]Chen, C., et al. (2017). 'XOS improves gut microbiota and lipid metabolism.' *Nutrients*.