Oligosaccharide has been getting attention as a useful ingredient for “intestinal movement,” which is a hot topic these days. In the case of yogurt, it is often said to be a “two-week challenge,” and the image that it is important to continue taking it every day is spreading. However, how long do you need to continue taking oligosaccharides in order to see the effects?
In this article, we will answer some of your questions.
How long do you need to continue taking oligosaccharides to see the effects?
Since there are differences in the types of oligosaccharides, the number of oligosaccharides consumed, and individual differences, there are no reports yet that clearly state how many days after consumption the effects can be expected. However, here are some research data for your reference.
According to the results of a study in which 23 adults aged 50 to 90 years old were given a food containing 8g of fructooligosaccharide once a day for two weeks, and their fecal flora and fecal characteristics were examined before, during (days 4, 8, and 14), and on day 8 after intake.
During the intake period, the number of bifidobacteria in the feces increased significantly in almost all the subjects, with an average increase of about 10 times compared to before intake, but the number of bifidobacteria decreased after the intake was stopped. The hardness of feces also improved during the intake, and in subjects who had soft stools before taking fructooligosaccharides, the hardness of stools gradually improved with oligosaccharide intake and became normal after 8 days of intake.
In this study, there was a clear increase in bifidobacteria on the fourth day of intake, suggesting that oligosaccharide affects the intestinal bacterial plexus within a few days after intake and that the effect does not last if you stop taking it.
In another study, 27 Japanese adults were given 1g, 3g, or 5g of fructooligosaccharide per day for two weeks, which is less than the 8g per day in the above study, and the effects on the intestinal bacterial plexus and defecation were investigated before, two weeks after, and two weeks after stopping intake.
After two weeks of intake, an increase in the number of bifidobacteria, an increase in the frequency of bowel movements, and a softening effect on bowel movements were observed and based on the results of other factors such as stool odor, it was found that if intake was stopped, the results tended to return to normal after two weeks.
If you take it the wrong way, you’re in trouble! Points to keep in mind when taking oligosaccharide
As the saying goes, “More than enough is too much,” no matter how good a food is said to be for you, it is important to consume it in proper amounts. Of course, this also applies to oligosaccharides, and too much of it can cause problems…
The effective intake of oligosaccharide products on the market is 2 to 10 grams per day. Suddenly taking a large amount of oligosaccharide may cause diarrhea or upset stomach depending on your constitution and physical condition, so be sure to take it while considering the “habituation” of the intestinal bacteria to oligosaccharide.
A high intake of oligosaccharides does not cure diseases or improve health, so it is important to take the right amount of oligosaccharides while considering the intake from other foods. It is recommended that people with irritable bowel syndrome (IBS) refrain from taking oligosaccharides.
Oligosaccharide can be used as a substitute for sugar in various menus, and can also be taken from familiar foods, a characteristic that makes it easy to utilize in our dietary life. If you stop taking it, its effects will not continue. Therefore, if you observe the proper dosage and use it well on a continuous basis, it will help to improve the intestinal environment and perform other pleasant functions. Please follow the precautions and try to incorporate them into your daily diet as well.