Compare Supplements

Side-by-side comparison of 2 supplements

Fos4.5

Fructooligosaccharides

High safety

In6.0

Inulin

High safety

Evidence

Likely helps

Evidence Score4.5/10

Studies: 11

Meta-analyses: 3

Likely helps

Evidence Score6/10

Studies: 118

Meta-analyses: 9

Dosage & timing

Dosage:

5-10 g/day. The meta-analysis found larger bifidogenic effects above 5 g/d, and the dose-finding study concluded 10 g/d was the optimal well-tolerated dose. Do not extrapolate upward: at 20 g/d excess flatus became significantly more frequent and more intense

Best Time:

With meals · with food

Take with food

Form:

Short-chain FOS (scFOS) powder

Dosage:

15g

Best Time:

With meals · with food

Take with food

Form:

Chicory root inulin powder

What you'll notice

📈 Higher faecal bifidobacteriapositive

1-2 weeks

🩸 Lower homocysteinepositive

4 weeks

🚫 No glycaemic benefit where inulin had onenegative

n/a

🦠 Improved Gut Healthpositive

2-4 weeks

💚 Improved Regularitypositive

1-2 weeks

⚖️ Appetite Controlpositive

2-4 weeks

Safety

High safety

Contraindications:

Strict low-FODMAP diet — FOS is one of the oligosaccharides that diet removes
Hereditary fructose intolerance

Drug Interactions:

Lactulose (and other fermentable laxatives)

Side Effects:

Excess flatusBloatingAbdominal distension, rumbling and pain

High safety

Contraindications:

FODMAP sensitivity (may worsen symptoms)
SIBO (small intestinal bacterial overgrowth)

Drug Interactions:

Medications affected by gut transit time
Diabetes medications

Side Effects:

Gas and bloatingAbdominal discomfort

Works well with

Inulin

complementary

Galactooligosaccharides (GOS)

complementary

enhances

enhances

complementary

enhances

How they work together

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