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Inulin / FOS (prebiotic fibre)

Gut microbiome · Calcium absorption

Tier 2 — Promising

What it is

Feeds the beneficial bacteria in your gut, helping them thrive. Multiple systematic reviews confirm inulin-type fructans selectively increase Bifidobacterium and Lactobacillus species, and RCTs in adolescents and postmenopausal women (e.g. Abrams 2005, Holloway 2007) show improved calcium absorption at ~8 g/day. Bloating and gas are common side effects above 10 g/day. Start with a low dose and increase gradually over 1–2 weeks.

Efficacy

2/5

Safety

4/5

Research

3/5

Onset

3/5

Cost

4/5

Drug-int.

5/5

Dose

5–10 g/day; start at 2–3 g/day and titrate up to minimise bloating

Time of day & tips

Mix into food or water. Take with meals to reduce gas and bloating. Increase dose gradually over 1–2 weeks. Avoid large doses on an empty stomach.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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