It's no secret that high fiber foods are essential, and there is one type of soluble fiber you should eat every day, FOS. In this article, you will learn about FOS, why you should consume it regularly, and where to obtain it.

1. What is FOS?

FOS is an acronym for fructooligosaccharides. In their all natural, whole food state, these are complex carbohydrates, or sugars that come naturally from edible plants such as garlic, onions, leeks, oats, barley, rye, and chicory root. Insulin is an example of a compound that is considered to be a FOS. 

One great thing about fructooligosaccharides is that they help the body make its own “good” bacteria to fight off the “bad” bacteria in the digestive system.

Here is an excerpt from a web page at MedicinalFoodNews.com discussing why fructooligosaccharides work differently than other fiber foods in the intestines:

“…the human does not have the enzymes to break down the FOS as it travels down the digestive tract. When the FOS reaches the large intestine and the colon, the bacteria that are found there start to break down the FOS.

 These bacteria have the enzymes needed to break down FOS. IFID bacteria have been reported to use FOS. It is believed that foods that promote IFID bacteria growth are good for the health.

How exactly the FOS exerts its beneficial effects is not certain. However, increasing the numbers of beneficial bacteria in the lower intestine, changes in the pH balance of the intestinal contents, together with increases in enzyme levels that may be related to the detoxification of carcinogens in the diet all have been cited as reasons to increase the FOS levels in the diet.”

Most fiber foods only sweep the intestines, but FOS fiber also aids digestion, thus boosting assimilation of all foods through the intestinal walls. When you consume enough friendly bacteria in the colon, then the body can produce its own abundant amount of all the B vitamins.

2. Why you should consume FOS regularly.

Absorb food more efficiently as it passes through the intestines, thus assisting in digestion.

Stimulate the growth of good bacteria in the intestines, such as Acidophilus, Bilious, and Calcium.

Reduce cholesterol and triglycerides by trapping fat and cholesterol in the intestinal tract, so they can be flushed out more easily.

Assist assimilation of complex carbohydrates, making them last longer, which is good for blood sugar regulation and the reduction of cravings for sweets.

Minimize yeast infection, Candida, and bloating.

Naturally treat symptoms of constipation, irritable bowel syndrome (IBS), and lactose intolerance.

Another benefit of fructooligosaccharides is that they are being used as all natural low calorie sweetener substitutes to replace artificial sweeteners and sugar. That makes FOS an essential part of a low carbohydrate diet for anyone who is attempting to avoid eating sugary foods.

3. How do you get FOS in your daily diet?

Eat onions, leeks, barley, oats, rye, garlic, and chicory root.

Unfortunately, these are not foods that the average person will eat enough to get all the benefits of FOS. Fortunately, with modern technology and innovative manufacturing processes, there are ways to get fructooligosaccharides in an all-natural, whole food form without eating weird foods.

 You may want to investigate a product called, Milkshake, that is touted as one of the most reliable sources for FOS, easy to use and digest. It helps people feel full and satisfied because it assists in the assimilation of complex carbohydrates. 

There is also an energy bar with a similar effect that has FOS and is known as Dunbar. You won't find these FOS sources in stores, but they are readily available on the Internet. 

If you want an easy way to add important fiber rich foods to your diet, then learn more about FOS, fructooligosaccharides, and find ways to make these important nutrients part of your healthy routine.

Cliff Smith owns an online health food store and serious athlete who is constantly searching for the best high fiber foods

Among different types of health foods, high fiber is a critical class. We probably have heard that one of the significant ingredient missing in our daily diet is fiber. The typical western diet lacks fiber.

Our typical diet is high in protein, saturated fats and simple carbs. But it is usually very low in fiber, and most of us do not get enough fiber from our food.

However this has been rapidly changing. We have started to consume more food containing fiber. Examples are certain vegetables, beans, lentils and certain ready-made cereals which contain high fiber. 

Even many snack foods are being offered in high fiber varieties today. Our diet is rapidly changing to adapt to the need for more fiber.

Fiber has many health benefits. Most of us are aware of its ability to relieve constipation. Fiber's health benefits go well beyond constipation.

Fiber also helps lower bad cholesterol. It helps control blood sugar level and support a healthy body weight. It may even cut high blood pressure.

Perhaps the biggest benefit of fiber is that it helps reduce the risk of colon cancer through normalizing bowel movement and promoting a healthy bowel. Given such benefits, no wonder we all want to and should be increasing our fiber intake.

But there is one immediate downside to eating fiber. In light of all the great health benefits, it can be thought of as only a minor nuisance, but still, it is a downside of eating fiber.

As you may know, fiber is not digested in the small intestine. Fiber is usually fermented in the large intestine by bacterial colonies there. Fermentation always creates gas as a byproduct. Fiber digestion through fermentation inevitably causes gas.

How much gas is created and what type of gas is created depends on several factors like type of fiber that you have consumed and the type of large bacteria in your large intestine.

Most of the time, we notice increased gas when we consume foods like beans or cabbage family of vegetables. And this increased gas doesn't pose much of a problem for us.

But many times, increase in gas can lead to discomfort, bloating, and pain in the abdomen. Large amounts of gas could cause a bit of discomfort for us.

Gas produced during fermentation makes its way out of our body. We call it flatulence. Escaping gas may be odorless and may not make sound while escaping. In such a case, flatulence is not a issue at all.

But the smell and sound of gas are something extremely difficult to control. It could be smelly and can a make loud sound. This could lead to a very embarrassing situation. 

Given that we live and work in relatively dense environments, flatulence could cause increasingly embarrassing situations for us, once we start ramping up our fiber intake.

If you were living and working in open areas most of the time, this may not a big issue. For example, people living in forests or open rural settings may not have much to worry.

 Similarly, in some work environments you have enough flexibility to move around such that you don't have to be stuck among people most of the time. An example could be construction work.

Most of us live in relative dense urban settings, where we are surrounded by people most of the time. We work in cramped, small cubicles. Smelly flatulence is a particular issue for us.

This poses a dilemma. On one hand, we would really like to eat healthy food with more fiber because of tremendous health benefits. But, it will always cause gas and likely discomfort and embarrassment.

In a way, this phenomenon reinforces the notion that nothing comes free. You may think that consuming large amounts of foods high in fiber will help you gain multiple benefits like reduced colon risk, reduced cholesterol, better blood sugar levels and better weight.

Not so easily. Those benefits will come with pesky gas and lots of flatulence.

Again, this is not an argument for not eating high fiber food. The fiber benefits are invaluable. Who wouldn't want to cut the risk of colon cancer. It would be stupid to avoid fiber just to prevent gas.

It is just that one has to be aware of the effects of eating high fiber food. There will be gas produced with high fiber food.

There are certain steps you can take to reduce the amount of gas that is produced. By carefully choosing certain foods and preparing them in proper ways than consuming raw.


There are also certain types of fiber, which do not ferment in the large intestine, which means they do not produce gas and still provides you with the benefits of fiber. You can decide to consume more of such foods.

Each human being is unique, and what works for one may not work for others.

It is a catch twenty-two situations. Depending on how much flatulence you can tolerate, the dilemma could be severe, or it may not be much of a dilemma at all.

I have known about the power of a high fiber diet since losing thirty pounds in one month by consuming more fruits and vegetables. 

What's great is that now it is even easier to manage my weight with help from specially formulated health drinks I found that are made from all natural ingredients like real cocoa and strawberries.

 These tasty shakes take about thirty seconds to prepare. They provide soluble fiber to wash away fats and toxins at a healthy pace. Another benefit is more energy and better digestion than ever before.

What are some good high fiber foods for natural weight loss?

1. Apples

Fuji, Gala, Golden Delicious Pink Lady, Granny Smith and McIntosh apples each provide 5 grams of fiber.

2. Beans

Black beans provide as much as 7g of fiber per 1/4 cup of dry beans. 1/4 cup of Pinto Beans rings up a hefty 12g of fiber per serving, and Garbanzo Beans are the tops with 9g of fiber per 1/4 cup serving. What a great tool beans are for healthy weight loss and weight control.

3. Whole grains.

A bowl of shredded wheat, a piece of toast with multi grain bread, or an all-bran muffin are wholesome high fiber food choices. Each one can give you 3-5g of fiber or more,, and they are easy to prepare.

4. Natural High Fiber Drinks.

Get 5g of fiber in a creamy, cold, delicious chocolate or strawberry shake. This is healthy fast food that makes it easy to prepare and consume, soluble fiber.

5. High Fiber Foods in Meal Replacement Bars.

A power bar should give you at least 4g of fiber in a serving. If it doesn't, then it isn't worth the calories. There are plenty of choices available in that category.

You can eat 11 pounds (ca. 5 kg) of fruits and vegetables every day like the people in the experiment as seen on Oprah, or you can try adding some concentrated, natural formulas to your diet for a more convenient way to gain the benefits of fiber.

 Search the Internet for natural high fiber foods, and you will find it is easier than ever to get the nutrition you need for natural weight loss.

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