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SCORE
2'-Fucosyllactose (2'-FL HMO)
Gut health · Immunity · Microbiome
Tier 2 — Promising
What it is
The most abundant human milk oligosaccharide (HMO), now synthesised via fermentation and available as an adult gut health ingredient. 2'-FL selectively feeds Bifidobacterium longum and promotes a health-associated microbiome. Clinical trials in adults show reductions in upper respiratory infection duration, improved gut barrier markers, and reduced GI illness severity. Mechanistically it acts as a decoy receptor for pathogens including H. pylori and norovirus.
Efficacy
3/5
Safety
5/5
Research
2/5
Onset
3/5
Cost
2/5
Drug-int.
3/5
Dose
1–5 g/day in water or a beverage
Time of day & tips
Can be combined with other HMOs or GOS for broader prebiotic coverage; particularly valuable during and after antibiotic courses
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