What Foods Have XOS? Your Guide to Xylooligosaccharides

December 26, 2025 •

4 min read

According to recent studies, xylooligosaccharides (XOS) are gaining traction as a highly effective prebiotic for gut health. So, what foods have XOS? While found naturally in trace amounts in some plants and honey, this beneficial fiber is most commonly sourced from supplements or added to functional food products.

Quick Summary

Xylooligosaccharides (XOS) are prebiotic fibers found naturally in minor quantities in some plants, fruits, and honey, but are primarily available via supplements and functional foods.

Key Points

Natural Traces: XOS is found naturally in small amounts in bamboo shoots, honey, and some fruits and vegetables, but these quantities are often too low for a significant prebiotic effect.
Industrial Production: Most XOS is commercially produced from agricultural byproducts like corn cobs and sugarcane bagasse for use as food additives.
Functional Foods: You can find added XOS in products like yogurts, cereal bars, and various health drinks.
Targeted Action: XOS selectively promotes the growth of beneficial gut bacteria, especially Bifidobacteria, at a lower dose than other prebiotics.
Health Benefits: Regular intake supports digestive regularity, improves immune function, and can help regulate blood sugar and lipid profiles.
Less Discomfort: Due to its efficient fermentation, XOS is associated with fewer side effects like gas and bloating compared to other fibers.

Understanding Xylooligosaccharides (XOS)

Xylooligosaccharides, or XOS, are a type of prebiotic fiber that provides food for beneficial bacteria in the gut, particularly Bifidobacteria. Unlike typical dietary fibers, XOS is composed of shorter sugar chains, allowing it to be fermented more easily in the colon. Its high stability against gastric acid and digestive enzymes means it can pass through the stomach mostly intact, reaching the lower intestine to nourish the gut microbiome. Research shows XOS can offer numerous health benefits, including improved digestive function, enhanced immunity, and better regulation of blood sugar and lipids. While its presence in natural foods is limited, XOS can be obtained through modern food science and supplementation. This guide explores where you can find XOS and how to effectively incorporate it into your diet.

Natural Food Sources of XOS

XOS naturally occurs in a variety of foods, though typically in concentrations too low to produce a significant prebiotic effect. Some of these natural sources include:

Bamboo Shoots: The young stems of the bamboo plant are one of the most well-known natural sources of XOS.
Honey: This natural sweetener contains trace amounts of XOS, along with other prebiotic compounds.
Fruits and Vegetables: Low concentrations of XOS can be found in some fruits and vegetables, like milk, due to the presence of hemicellulose, from which XOS is derived.
Milk: Trace amounts are present in both human and bovine milk.

For a more significant and consistent intake of XOS for health benefits, most people turn to supplements or functional foods fortified with this prebiotic. Industrially, XOS is most often produced from agricultural byproducts rich in xylan, such as corn cobs, wheat bran, and sugarcane bagasse.

Functional Foods and Supplements with Added XOS

Due to its clear health benefits and relatively low effective dose, XOS is increasingly added to a range of food and beverage products. It is also widely available as a dietary supplement. Look for these common sources:

Yogurts and Fermented Dairy: Many yogurts and other dairy products now feature added prebiotics like XOS to promote gut health.
Cereal Bars and Baked Goods: The high heat stability of XOS makes it a suitable ingredient for use in baked products.
Health Drinks and Beverages: XOS can be incorporated into soft drinks, teas, and milk-based beverages to enhance their nutritional profile.
Dietary Supplements: XOS is available in capsule, powder, or tablet formats. Supplements are a reliable way to get a specific, effective daily dose.

Comparison: XOS vs. Other Prebiotics

To understand the appeal of XOS, it's helpful to compare it to other common prebiotics like Fructooligosaccharides (FOS) and Inulin.


Feature	Xylooligosaccharides (XOS)	Fructooligosaccharides (FOS) / Inulin
Effective Dosage	Effective at much lower doses, typically 1–4 g per day.	Requires a higher daily intake to achieve prebiotic effects.
Selectivity	Highly selective, specifically targeting beneficial Bifidobacteria and Lactobacillus.	Less selective, fermenting a wider range of gut bacteria.
Side Effects	Known for causing less gas, bloating, and other digestive discomfort.	Can cause more gas and bloating, especially in sensitive individuals.
Fermentation Profile	Fermented in the distal colon by beneficial bacteria, producing short-chain fatty acids (SCFAs).	Primarily fermented in the proximal colon, potentially leading to discomfort.
Source	Derived from xylan in plant fibers, such as corn cobs and sugarcane bagasse.	Derived from fructans found in chicory root, onions, and bananas.

The Health Benefits of XOS

The selective fermentation of XOS in the gut leads to several health-promoting effects.

Improved Digestion and Regularity

By feeding beneficial gut bacteria, XOS helps normalize gut flora, which can improve bowel movement frequency and consistency, and relieve constipation. The production of SCFAs also helps to maintain a healthy gut barrier.

Enhanced Immune Function

A healthy gut microbiome is crucial for a robust immune system. XOS helps promote a balanced microbiota, which can modulate immune markers and support overall immune function.

Potential Metabolic Benefits

Research suggests XOS may help regulate metabolic health by improving glucose tolerance and lipid profiles. Studies in individuals with type 2 diabetes have shown that XOS can positively influence blood sugar levels.

Reduced Inflammation

High levels of SCFAs produced from XOS fermentation, particularly butyrate, have been shown to have anti-inflammatory effects, which helps maintain intestinal barrier integrity.

Incorporating XOS into Your Diet

While the natural food sources of XOS are limited, you have several options for adding this beneficial prebiotic to your daily routine.

1. Choose Functional Foods: Look for products that list xylooligosaccharides (XOS) as an ingredient. These might include fortified yogurts, certain juices, or dietary cereals. As an ingredient, XOS has a mild, slightly sweet taste, so it won't drastically alter the flavor profile.

2. Use Targeted Supplements: The most direct way to get a consistent, effective dose is through a high-quality XOS supplement. These are available in powder, capsule, or tablet form. Powdered XOS can easily be mixed into beverages or food.

3. Combine with Probiotics: To maximize the benefits, consider combining XOS with a probiotic supplement or probiotic-rich foods like yogurt or kefir. This creates a symbiotic effect, providing both the beneficial bacteria and the fuel they need to thrive.

4. Start Gradually: As with any new fiber, it is best to start with a smaller dose and gradually increase your intake to avoid any initial digestive discomfort. The typical effective dose is low, usually 1–4 grams per day, so a small amount can go a long way.

Conclusion

Xylooligosaccharides (XOS) stand out as a highly potent prebiotic that can significantly benefit digestive and overall health by selectively feeding beneficial gut bacteria. While its presence in common natural foods is sparse, the growth of the functional food and supplement market has made XOS more accessible than ever before. With its low effective dose and targeted benefits for the gut microbiome, XOS offers a powerful way to support your gut health. By incorporating fortified products or supplements into your diet, you can take an active step toward improving your intestinal flora and reaping the wide-ranging health rewards.

For more in-depth information on prebiotics and their health effects, consult the International Scientific Association for Probiotics and Prebiotics (ISAPP).

Frequently Asked Questions

XOS, or xylooligosaccharides, are derived from the xylan fraction of plant fibers. While found in small quantities in natural foods like bamboo shoots and honey, commercially available XOS is typically produced from abundant agricultural byproducts such as corn cobs, wheat bran, and sugarcane bagasse.

XOS is highly effective because it selectively feeds beneficial bacteria, such as Bifidobacteria, even at a low dose. Its resistance to digestion ensures it reaches the colon largely intact, where it can stimulate the growth of these friendly microbes and increase the production of beneficial short-chain fatty acids.

Compared to other prebiotics like Fructooligosaccharides (FOS) and inulin, XOS is effective at a much lower dose. Clinical studies have shown that as little as 1 to 4 grams per day can be sufficient to produce a positive effect on gut flora.

XOS is known for causing fewer side effects like gas and bloating compared to other common prebiotics such as FOS or inulin. This is because it is fermented more efficiently and selectively, causing less overall intestinal fermentation.

To get more XOS, you can look for functional foods fortified with xylooligosaccharides, such as certain yogurts, cereals, and beverages. A more reliable method is to use a high-quality XOS dietary supplement in powder, capsule, or tablet form.

For most healthy adults, XOS is safe and well-tolerated, with studies showing numerous benefits. However, individuals with certain digestive conditions, such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), may be more sensitive and should consult a doctor before starting any new supplement.

Consuming XOS can lead to several health benefits, including improved digestive regularity, better immune support, and healthier lipid and blood sugar profiles. It also promotes the growth of beneficial bacteria, which produce anti-inflammatory compounds.