Oligosaccharides are short-chain carbohydrates made up of 3 to 10 sugar molecules linked together. They are found naturally in a variety of foods, including legumes, onions, garlic, asparagus, and whole grains. Oligosaccharides are considered prebiotics, as they serve as food for beneficial gut bacteria, supporting a healthy gut microbiome.
Health Benefits:
- Digestive Health: Oligosaccharides promote the growth of beneficial bacteria in the gut, which can enhance digestion and reduce symptoms of gastrointestinal disorders.
- Improved Nutrient Absorption: By fostering a healthy gut environment, oligosaccharides may enhance the absorption of nutrients from food.
- Blood Sugar Regulation: Some studies suggest that oligosaccharides may help regulate blood sugar levels by slowing down the absorption of carbohydrates.
Sources of Oligosaccharides:
- Legumes: Chickpeas, lentils, and beans.
- Vegetables: Onions, garlic, and artichokes.
- Grains: Whole grains like barley and wheat.
- Dairy Products: Some dairy products contain galacto-oligosaccharides (GOS).
Usage: Oligosaccharides can be consumed through a diet rich in plant-based foods or in supplement form. They are often included in functional foods designed to promote gut health.