Foods that Contain Xylooligosaccharides (XOS)

December 4, 2025 •

3 min read

According to the International Scientific Association for Probiotics and Prebiotics (ISAPP), Xylooligosaccharides (XOS) are among the most promising emerging prebiotic ingredients. While most commercially available XOS are derived from industrial processes, small amounts can be found naturally in specific fruits, vegetables, and grains. A balanced diet including these foods can help promote a healthy gut microbiome.

Quick Summary

Xylooligosaccharides (XOS) are prebiotics found in certain fruits, vegetables, and grains. They selectively feed beneficial gut bacteria like Bifidobacterium, promoting a healthier digestive system. Key sources include bamboo shoots, honey, corn cobs, wheat bran, and other select fibrous foods.

Key Points

Prebiotic Role: Xylooligosaccharides (XOS) selectively promote beneficial gut bacteria growth, including Bifidobacterium and Lactobacillus.
Natural Sources: XOS is found in small amounts in bamboo shoots, honey, specific whole grains (wheat, barley), and some fruits and vegetables.
Primary Benefits: Benefits include improved digestion, immune support, and positive effects on blood sugar and cholesterol.
Industrial Production: Most commercial XOS comes from lignocellulosic materials like corn cobs and wheat bran.
Low Dosage Efficacy: XOS is effective at lower doses compared to some other prebiotics.
Commercial Availability: XOS is available in supplements and fortified foods.

What are Xylooligosaccharides (XOS)?

Xylooligosaccharides, or XOS, are a type of functional prebiotic fiber composed of short chains of xylose sugar units. Unlike other forms of dietary fiber, our bodies cannot digest XOS. This indigestibility allows them to travel intact to the colon, where they are selectively fermented by beneficial bacteria, primarily Bifidobacterium and Lactobacillus, stimulating their growth. This fermentation process supports digestive health by promoting a balanced gut microbiota.

Natural Food Sources of XOS

While natural food sources contain XOS, concentrations are often low compared to commercial products. Incorporating a variety of the following foods can naturally increase your intake:

Bamboo Shoots: A notable natural source of XOS.
Honey: Contains trace amounts of various oligosaccharides, including XOS.
Corn Cobs: Utilized in industrial XOS production due to high xylan content.
Whole Grains: Wheat and barley contain arabinoxylans, which can yield XOS.
Wheat Bran: Contains a high concentration of xylan, making it a source of XOS.
Fruits and Vegetables: Trace levels can be found in apples, bananas, onions, garlic, and asparagus.

The Benefits of Consuming Xylooligosaccharides

Consuming XOS-containing foods or supplements offers several health benefits linked to gut microbiome modulation.

Improved Digestive Health: By promoting beneficial bacteria, XOS can improve bowel regularity.
Enhanced Immune Function: A healthy gut supported by prebiotics like XOS contributes to a stronger immune system.
Cardiometabolic Support: XOS may help support healthy blood glucose and improve lipid profiles.
Production of Short-Chain Fatty Acids (SCFAs): Fermentation of XOS produces SCFAs, such as butyrate, which provides energy for colon cells and has anti-inflammatory effects.

Comparison of Natural vs. Commercial XOS Sources


Feature	Natural Food Sources	Commercial Supplements/Fortified Foods
Concentration	Very low to trace amounts	High, standardized dosage (e.g., 1-4 grams/day)
Cost	Typically low; part of a regular diet	Can be more expensive, depending on product type and brand
Convenience	Requires intentional dietary choices	Easy to consume in capsules, powders, or incorporated products
Health Impact	Contributes modestly to prebiotic intake	Delivers a targeted, consistent dose for specific health benefits
Purity	Mixed with many other nutrients and compounds	Purified to provide a concentrated XOS dose

How to Incorporate XOS into Your Diet

Increasing intake of fibrous foods is a simple way to boost prebiotic consumption. For targeted benefits, supplements provide a higher concentration of XOS.

Consider these dietary approaches:

Have oatmeal or high-fiber cereal with wheat bran or barley for breakfast.
Add asparagus or dandelion greens to salads.
Use onions and garlic in cooking.
Snack on apples, bananas, or honey.

Consult a healthcare professional for advice on XOS supplement dosages.

Industrial Production of XOS

Commercial XOS is primarily produced from the xylan component of lignocellulosic biomass. This involves hydrolyzing materials rich in xylan. Common sources include corn cobs, wheat bran, sugarcane bagasse, and rice straw. This industrial process offers a sustainable way to produce a consistent, high-potency XOS product for supplements and functional foods.

Conclusion

Xylooligosaccharides are valuable prebiotics that support beneficial gut bacteria and contribute to digestive, immune, and metabolic health. While small amounts are found naturally in foods like bamboo shoots and whole grains, higher, therapeutic doses are typically derived from commercial supplements produced from agricultural byproducts. Incorporating XOS-rich foods and potentially supplements can help cultivate a healthy gut microbiome. For more information, you can find a review on XOS production and health effects from lignocellulosic biomass in the Foods journal.

Frequently Asked Questions

XOS acts as a prebiotic, feeding beneficial bacteria like Bifidobacterium and Lactobacillus in the colon to support a healthy gut microbiome.

Yes, XOS is present in low concentrations in certain foods, such as bamboo shoots, honey, fruits, vegetables, and some whole grains.

Examples include bamboo shoots, honey, wheat bran, barley, and vegetables like onions and asparagus.

Supplements provide a higher, more concentrated dose for targeted benefits than is typically found in natural foods. A diet rich in prebiotic foods is also important for general gut health.

Commercial XOS is primarily made by breaking down xylan from lignocellulosic biomass like corn cobs and sugarcane bagasse through enzymatic hydrolysis.

Benefits include improved digestive health, enhanced immune function, and better management of blood sugar and cholesterol.

Effects can vary between individuals depending on their gut microbiome. Smaller XOS chains may be more selectively utilized by beneficial bacteria.