Galacto-oligosaccharides (GOS) are crucial components of functional foods and have become more well-known in nutritional research. Their pre-biotic potential and many health advantages are the causes for its heightened attention. The chemistry of GOS are critically examined in this article, along with their positive benefits on health, suggested doses, possible side effects, probable drug combinations, and the processes by which they affect the body and the brain.
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Galacto-oligosaccharides: Benefits, Dosage, Side Effects, Drug Interactions, and Other Important Information is an original (NootropicsPlanet) article.
The Nature of Galacto-oligosaccharides
Through the enzymatic action of -galactosidases, GOS are non-digestible carbohydrates that are largely formed from lactose. They are composed of terminal glucose units and galactose units. For GOS, the degree of polymerization (DP), which quantifies the number of monomeric units in an oligosaccharide, typically falls between two and eight. Variations in the amount of galactose units and the kind of connections can result in structural diversity in GOS mixtures.
Health Benefits of Galacto-oligosaccharides
The pre-biotic function of GOS in the gut is primarily responsible for their health benefits. Since they are non-digestible, they withstand breakdown in the upper gastrointestinal tract and pass into the colon intact, where they are fermented by lactobacillus and bifidobacterium species, two helpful gut bacteria.
Immunity and Gut Health
The makeup of the gut microbiota is improved by the selective fermentation of GOS, which increases the growth of beneficial bacteria. This exercise has been connected to greater immune response, decreased risk of gastrointestinal infections, and improved gut health.
Mental Fitness
In recent studies, the gut-brain axis, as it is commonly known, has been linked to cognitive performance. Although additional study is needed, preliminary investigations have suggested that GOS may have neuroprotective activities in modulating this axis.
The Chemistry of Galacto-oligosaccharides
Galacto-oligosaccharides (GOS) are a special class of non-digestible carbohydrates or oligosaccharides that are produced from lactose by the enzyme -galactosidase. GOS are chains of galactose units (which can range from two to eight) with a glucose molecule at the end. Any given combination can have a wide range of GOS structures due to the various amounts of galactose units and various linkage types (such as (1-3), (1-4), and (1-6) connections). Due to this structural diversity, GOS mixes play many important physiological roles.
Physiological Properties of Galacto-oligosaccharides
The primary physiological effects of GOS are a result of their role as prebiotics in the gut flora. GOS are non-digestible substances that withstand enzymatic breakdown in the upper gastrointestinal tract so they can reach the colon. While in the colon, they are fermented by lactobacillus and bifidobacterium species, as well as other advantageous gut bacteria, supplying a nutrition source that supports their proliferation.
The variety and composition of the gut microbiota are improved by the selective fermentation of GOS, which supports the growth of advantageous gut bacteria. The resistance to gastrointestinal infections and an overall improvement in immune response have been linked to this beneficial modification of the gut microbiota and improved gut health.
This mechanism is dependent on the metabolic byproducts of GOS fermentation, especially short-chain fatty acids (SCFAs). SCFAs can increase the mucosal immune system of the gut, lower intestinal pH (which inhibits the development of harmful bacteria), and give the colonic epithelium a considerable source of energy.
Optimal Dosage of Galacto-oligosaccharides
Due to the diversity in each person’s gut flora and eating patterns, there is currently no agreed standard dose for GOS. However, the majority of research suggest taking a dose of around 5–10g daily for modifying gut microbiota without significantly upsetting the digestive system.
Side Effects of Galacto-oligosaccharides
Although GOS are generally accepted as safe (GRAS) for intake, gastrointestinal issues are the most common possible side effects. Bloating, gas, and soft stools are some of these possible side effects, especially when intake exceeds your body’s tolerance, which is often at daily consumption levels over 20g.
Potential Substance Interactions with Galacto-oligosaccharides
The study of how GOS interacts with other drugs is still in its early phases. GOS can interact with other compounds that are also processed in the gut, such as certain medications, vitamins, or other prebiotics, because they are fermented in the colon. This can impact the bioavailability of such drugs, which can then also n impact their effectiveness or side effects.
Best Responsible Use of Galacto-oligosaccharides
GOS can be appropriately incorporated as part of a balanced diet due to its GRAS designation. They are frequently consumed through meals like cereals, baby formula, and yogurt. However, if you have certain dietary requirements or using particular medications, you should see a doctor before increasing their GOS consumption due to the negative effects and drug interactions that can occur.
Galacto-oligosaccharides:
Conclusion
If you are looking for a probiotic supplement that aids in gut and immune health, taking GOS may be right for you. This can also be achieved by eating certain functional foods that contain high levels of GOS. These can be found in lentils, chickpeas, and beans. By either taking a supplement, or increasing these functional foods into your diet more frequently, you can expect to feel your gut and intestinal health improve. It can also reduce the chances of catching any infectious diseases, improve calcium and magnesium function, and even reduce the severity of the common cold. Talk to your doctor about GOS supplementation or change in diet if you feel you can benefit from it.
References:
- “The Impact of Prebiotics on Gut Health.” Retrieved from: https://www.nature.com/articles/s41575-019-0157-3
- “Galacto-oligosaccharides and Immune Function: A Comprehensive Review.” Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/
- “Gut Microbiota and Cognitive Function.” Retrieved from: https://www.sciencedirect.com/science/article/pii/S2352289516300509
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
