Inulin / FOS (prebiotic fibre)

Tier 2 — promising · Gut microbiome · Calcium absorption

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.

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