Yacon

• Gut microbiome support
• Blood sugar regulation
• Weight management
• Digestive health

• Immune modulation
• Antioxidant protection
• Mineral absorption
• Satiety enhancement
• Metabolic health

Yacon (Smallanthus sonchifolius) exerts its biological effects primarily through its high content of fructooligosaccharides (FOS) and inulin, which constitute approximately 40-70% of its dry weight. These compounds belong to a class of soluble dietary fibers known as fructans, which resist digestion by human enzymes in the upper gastrointestinal tract. Instead, they pass intact to the colon where they serve as selective substrates for beneficial gut bacteria, particularly Bifidobacteria and Lactobacilli species. This prebiotic effect is the cornerstone of yacon’s health benefits.

As these beneficial bacteria ferment FOS and inulin, they produce short-chain fatty acids (SCFAs), primarily acetate, propionate, and butyrate. Butyrate serves as the primary energy source for colonocytes (colon cells), supporting intestinal barrier integrity and reducing inflammation. Propionate is transported to the liver where it influences glucose metabolism, while acetate enters systemic circulation and affects peripheral tissues. These SCFAs collectively modulate various physiological processes, including appetite regulation, glucose homeostasis, and immune function.

Yacon’s blood sugar regulating properties stem from multiple mechanisms. The FOS content has a minimal impact on blood glucose levels due to its resistance to digestion, giving yacon a low glycemic index (approximately 20-25). Additionally, SCFAs produced during fermentation may improve insulin sensitivity by activating AMP-activated protein kinase (AMPK) and enhancing glucose uptake in skeletal muscle and adipose tissue. Some research suggests that yacon may inhibit intestinal disaccharidases, further moderating glucose absorption.

The weight management benefits of yacon are attributed to several complementary mechanisms. The FOS content increases satiety by slowing gastric emptying and stimulating the production of appetite-regulating hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). The relatively low caloric value of FOS (approximately 2 kcal/g compared to 4 kcal/g for digestible carbohydrates) also contributes to reduced energy intake when used as a sugar substitute. Furthermore, SCFAs may influence lipid metabolism and reduce fat storage through modulation of peroxisome proliferator-activated receptors (PPARs).

Beyond its prebiotic effects, yacon contains significant amounts of phenolic compounds, including chlorogenic acid, ferulic acid, and caffeic acid derivatives, which exhibit antioxidant and anti-inflammatory properties. These compounds help neutralize free radicals and reactive oxygen species (ROS), potentially reducing oxidative stress and inflammation. Yacon also contains modest amounts of essential minerals, including potassium, calcium, phosphorus, iron, and zinc. The improved mineral absorption associated with yacon consumption may be due to the prebiotic effect of FOS, which can enhance mineral bioavailability by reducing intestinal pH, increasing mineral solubility, and expanding the absorption surface through proliferation of intestinal cells.

Some research suggests that certain compounds in yacon may have antimicrobial properties against pathogenic bacteria while sparing beneficial species, potentially contributing to a healthier gut microbiome composition. Preliminary studies indicate that yacon may influence immune function through modulation of gut-associated lymphoid tissue (GALT), which contains approximately 70% of the body’s immune cells. The interaction between prebiotics, gut microbiota, and immune cells may help regulate immune responses and reduce systemic inflammation.

The optimal dosage of yacon varies by form and intended benefit. For yacon syrup, typical dosages range from 10-40g (approximately 1-3 tablespoons) daily, providing approximately 5-20g of FOS. For dried root powder, 5-10g (approximately 1-2 teaspoons) daily is commonly recommended. Capsule and tablet forms typically provide 500-1500mg per serving, with recommendations for 1-3 servings daily.

Clinical studies have primarily used yacon syrup at doses providing 0.14g FOS per kg of body weight daily.

The primary bioactive compounds in yacon, fructooligosaccharides (FOS) and inulin, are not directly absorbed in the small intestine but instead reach the colon intact where they are fermented by beneficial bacteria. This is actually the desired mechanism of action rather than a limitation. The phenolic compounds in yacon have variable bioavailability, typically in the range of 10-40%, depending on individual gut microbiome composition and other dietary factors. Some phenolics may be transformed by gut bacteria into more bioavailable metabolites.

Minerals in yacon, including potassium, calcium, and phosphorus, have standard absorption rates for plant sources, though the prebiotic effects of FOS may enhance mineral absorption over time through changes in intestinal pH and microbiome composition.

Consuming yacon consistently over time to allow for adaptation and proliferation of beneficial gut bacteria that can efficiently ferment FOS, Combining with probiotics or consuming after probiotic-rich foods to provide beneficial bacteria that can utilize FOS, Ensuring adequate hydration to support the soluble fiber’s beneficial effects on digestion and fermentation, Consuming with a small amount of healthy fat to potentially improve absorption of fat-soluble compounds and phenolics, Fermented yacon preparations may offer enhanced bioavailability of certain compounds, Consuming with vitamin C-rich foods may enhance absorption of phenolic compounds through antioxidant protection, Yacon syrup may offer better bioavailability of FOS compared to whole root powder due to concentration and removal of some interfering compounds, Microencapsulation techniques used in some supplements may protect FOS through the digestive tract, Consuming with digestive enzymes may improve overall nutrient absorption from foods consumed alongside yacon, Avoiding simultaneous consumption with antibiotics, which can disrupt the gut microbiome necessary for FOS fermentation

For general gut health benefits, yacon can be consumed at any time of day, though consistent timing may help establish regular digestive patterns. When using yacon specifically for blood sugar management, consuming it 15-30 minutes before meals containing carbohydrates may help modulate glucose response. For weight management benefits, clinical studies have typically administered yacon syrup before meals to take advantage of its satiety-enhancing effects. If using yacon primarily for constipation relief, morning consumption may help establish a regular pattern of bowel movements.

For those with digestive sensitivities, introducing yacon gradually and consuming earlier in the day may reduce the likelihood of digestive discomfort from gas production during fermentation. Dividing the daily dose into smaller portions throughout the day rather than consuming all at once may reduce the risk of digestive discomfort, particularly for those new to prebiotic fibers. Consuming yacon at least 2 hours apart from medications is advisable to prevent potential interference with absorption. For individuals using yacon as a sugar substitute in beverages or foods, the timing should align with normal consumption patterns of those items.

Those using yacon for its prebiotic effects may benefit from consistent daily consumption to support gut microbiome stability rather than occasional use.

• Digestive discomfort (bloating, gas, abdominal cramping) in some individuals, particularly when first introducing or with high doses
• Diarrhea or loose stools at high doses due to osmotic effects of undigested FOS
• Increased flatulence due to bacterial fermentation of FOS
• Nausea in sensitive individuals, particularly with yacon syrup on an empty stomach
• Potential allergic reactions in sensitive individuals (rare)
• Temporary increase in thirst due to the fiber’s water-absorbing properties
• Potential hypoglycemia in individuals taking diabetes medications alongside yacon

• Individuals with fructose intolerance or malabsorption (may react to the small amounts of free fructose in yacon)
• Those with FODMAP sensitivity or irritable bowel syndrome may experience exacerbated symptoms
• Individuals with severe gastroparesis or delayed gastric emptying should use caution
• Patients with inflammatory bowel disease during acute flares (may introduce during remission periods)
• Individuals with known allergy to plants in the Asteraceae/Compositae family (sunflower, daisy, etc.)
• Caution advised for individuals with diabetes who are already on medication (monitor blood sugar closely)
• Those scheduled for surgery (discontinue 2 weeks before due to potential blood sugar effects)

• Potential additive effect with diabetes medications (insulin, sulfonylureas, etc.) requiring monitoring and possible dosage adjustments
• May affect the absorption of medications taken simultaneously due to fiber content (separate by 1-2 hours)
• Theoretical interaction with immunosuppressant drugs due to immune-modulating properties of FOS
• Potential interaction with mineral supplements (calcium, iron, zinc) – may enhance absorption over time
• May enhance the effects of laxatives or stool softeners
• Caution advised when combined with other blood sugar-lowering herbs or supplements (monitor glucose levels)
• Potential interaction with antibiotics, which may reduce the beneficial effects of yacon by disrupting gut microbiota

No established toxic upper limit for yacon consumption has been determined. As a food-derived supplement, yacon appears to have a high safety margin for most individuals. Practical limitations are typically related to digestive tolerance rather than toxicity concerns. Most clinical studies have used doses providing up to 20g of FOS daily without serious adverse effects.

Digestive discomfort is typically the limiting factor, with excessive consumption potentially leading to diarrhea, bloating, or abdominal pain. For yacon syrup, most individuals can tolerate up to 40-50g daily when introduced gradually, though sensitivity varies. For yacon root powder, tolerance typically ranges from 10-15g daily. It’s advisable to start with approximately 25% of the target dose and gradually increase over 2-3 weeks to allow the digestive system and gut microbiome to adapt.

Yacon is generally recognized as safe (GRAS) in the United States when used as a food ingredient or dietary supplement. It is regulated as a dietary supplement under the Dietary Supplement Health and Education Act (DSHEA) of 1994. Manufacturers are not permitted to make specific disease treatment claims but can make structure/function claims (e.g., ‘supports digestive health’ or ‘may help maintain healthy blood sugar levels’) with appropriate disclaimers. The FDA does not review or approve dietary supplements before they are marketed, placing the responsibility on manufacturers to ensure safety and accurate labeling.

Fructooligosaccharides (FOS), the primary active component in yacon, have independent GRAS status for use as food ingredients.

Eu: In the European Union, yacon root products are regulated under the Novel Food Regulation (EU) 2015/2283. Yacon syrup received novel food authorization in 2014, allowing its use in food supplements and as a food ingredient. The European Food Safety Authority (EFSA) has evaluated the safety of yacon products and found no safety concerns at typical consumption levels. Health claims are strictly regulated under Regulation (EC) No 1924/2006, and currently, no specific authorized health claims exist for yacon, though generic claims for FOS may apply to yacon products with sufficient FOS content.

Canada: Health Canada has approved yacon as a Natural Health Product (NHP) ingredient. It is listed in the Natural Health Products Ingredients Database with approved uses as a source of antioxidants and prebiotics. Products containing yacon must have a Natural Product Number (NPN) to be legally sold in Canada. Health claims are regulated and must be supported by evidence appropriate to the claim level.

Australia: The Therapeutic Goods Administration (TGA) regulates yacon products as listed complementary medicines. Yacon is included in the Permissible Ingredients Determination and can be used in listed medicines. Products must be manufactured according to Good Manufacturing Practice (GMP) standards and can only make claims appropriate to their evidence level.

Japan: Japan’s Ministry of Health, Labour and Welfare recognizes yacon as a food ingredient. FOS from yacon may qualify for Foods for Specified Health Uses (FOSHU) status when formulated into products with sufficient supporting evidence for specific health claims.

Peru: As the primary country of origin for yacon, Peru recognizes it as a traditional food of high cultural significance. The Peruvian government, through agencies like INDECOPI (National Institute for the Defense of Competition and Protection of Intellectual Property), has worked to protect yacon as a distinctive Peruvian product. It is regulated by DIGESA (General Directorate of Environmental Health) for food safety standards.

Brazil: Brazil’s National Health Surveillance Agency (ANVISA) permits yacon in food supplements and functional foods. It has been included in research programs promoting native and traditional foods for their health benefits and cultural significance.

Medium to high compared to common dietary supplements, but moderate compared to other exotic superfood products

Typical retail pricing for yacon syrup ranges from $1.00 to $2.50 per effective daily dose (20-30g). Yacon root powder is typically priced between $0.50 and $1.50 per effective daily dose (5-10g). Capsules and tablets generally cost $0.50 to $1.00 per serving but may provide lower amounts of active FOS compared to syrup or powder forms. Organic and sustainably harvested formulations tend to be at the higher end of these ranges.

Bulk purchases can significantly reduce the per-serving cost, with some retailers offering up to 40% savings on larger quantities.

Yacon represents moderate value as a prebiotic supplement, particularly when its multiple potential benefits are considered. While more expensive than isolated FOS or inulin supplements, it provides a natural food-based source with additional phytonutrients and potential synergistic compounds. The price premium is justified for individuals who: 1) Prefer natural, whole-food sources of prebiotics over isolated ingredients; 2) Are seeking a dual-purpose product that serves as both a prebiotic supplement and a natural sweetener; 3) Are specifically interested in the weight management benefits demonstrated in clinical studies; 4) Value the traditional harvesting practices and support for indigenous farming communities associated with many yacon products. For maximum cost efficiency, consumers should compare products based on FOS content rather than total weight, as this can vary significantly between products.

Syrup typically offers the highest concentration of FOS per dollar, though powders may be more convenient for some applications. When evaluating yacon as a prebiotic, it is generally more expensive than generic FOS or inulin supplements on a per-gram basis. However, the additional benefits and whole-food nature may justify the premium for many consumers. As a natural sweetener, yacon syrup is significantly more expensive than conventional sweeteners like sugar or high-fructose corn syrup, but competitively priced compared to other natural alternatives like monk fruit extract or stevia.

The added health benefits make it potentially more cost-effective than these alternatives for health-conscious consumers. For those primarily seeking the weight management benefits, the cost of yacon supplementation (approximately $30-75 per month) compares favorably to many commercial weight loss programs and prescription medications, particularly considering the additional digestive health benefits and minimal side effect profile. However, lifestyle modifications remain the most cost-effective approach to weight management. When used therapeutically for specific health concerns like blood sugar management or constipation, yacon may offer good value compared to pharmaceutical interventions, particularly when considering the reduced risk of side effects and potential for multiple simultaneous benefits.

Properly stored yacon syrup typically has a shelf life of 12-18 months from date of manufacture when unopened. Once opened, refrigerated syrup remains stable for approximately 3-6 months. Yacon powder generally has a longer shelf life of 18-24 months when stored in airtight containers in a cool, dry place. However, the FOS content may begin to degrade earlier, especially if exposed to adverse conditions like heat or moisture.

Capsules and tablets typically maintain potency for 18-24 months when properly stored.

Yacon syrup should be stored in a cool, dark place before opening, ideally below 70°F (21°C). After opening, refrigeration is strongly recommended to prevent fermentation and preserve FOS content. Ensure the container is tightly sealed after each use to prevent contamination and oxidation. For powders, store in a cool, dry place away from direct sunlight in an airtight container.

Refrigeration is not strictly necessary for powder forms but may extend shelf life in humid environments. The hygroscopic nature of yacon powder makes it susceptible to moisture absorption, which can lead to clumping and potential microbial growth. Use a dry spoon to remove powder to avoid introducing moisture. Some manufacturers include desiccant packets in their products to absorb moisture; these should be kept in the container but not consumed.

For capsules and tablets, standard supplement storage conditions apply: cool, dry place away from direct sunlight in the original container with the lid tightly closed. If purchasing in bulk quantities, consider transferring a portion to a smaller container for regular use while keeping the remainder sealed until needed.

Heat: Temperatures above 60°C (140°F) can break down FOS into simple sugars, reducing prebiotic benefits. Even prolonged exposure to moderate heat (30-40°C/86-104°F) can gradually degrade FOS, Enzymatic activity: Natural enzymes in yacon can continue to break down FOS into simple sugars over time, particularly in syrup forms that haven’t been properly heat-treated to deactivate these enzymes, Light: Direct sunlight and bright indoor lighting can degrade certain compounds and accelerate chemical reactions, Oxygen: Exposure to air causes oxidation of phenolic compounds and can affect flavor and color, Moisture: Promotes microbial growth, enzymatic activity, and accelerates chemical degradation reactions, particularly in powder forms, pH extremes: Significant changes in pH can affect the stability of FOS and other compounds, Microbial contamination: Can lead to fermentation of sugars, particularly in syrup forms, Freeze-thaw cycles: Can accelerate degradation through physical stress and condensation introduction, Metal ions: Particularly iron and copper can catalyze oxidation reactions, Processing methods: High-temperature processing significantly reduces FOS content by breaking fructan chains into simple sugars

Synthesis Methods

Natural Sources

Quality Considerations

Yacon (Smallanthus sonchifolius) has been cultivated and consumed in the Andean regions of South America for over 2,000 years, with archaeological evidence suggesting its use by pre-Incan civilizations. Indigenous peoples of Peru, Bolivia, and Ecuador valued yacon not only as a food source but also for its medicinal properties and cultural significance. Unlike many other Andean crops that were primarily staple foods, yacon was traditionally consumed as a fruit or refreshment due to its sweet, crisp texture and juicy nature. The Incas considered yacon a special food, often reserving it for festivities and ceremonial occasions.

They recognized its thirst-quenching properties, making it valuable for travelers and messengers who would carry the roots on long journeys across the empire. In traditional Andean medicine, yacon roots were used to address various health concerns. Indigenous healers recommended yacon for individuals with diabetes or ‘urinary problems,’ showing remarkable intuition about its blood sugar regulating properties centuries before modern scientific validation. The roots were also traditionally prescribed for digestive ailments, including constipation and liver disorders.

The leaves of the yacon plant were used to make a medicinal tea believed to help control blood sugar levels and support kidney function. This traditional use has been partially validated by modern research showing that yacon leaves contain compounds with potential antidiabetic properties, though the leaves are not commonly used in contemporary supplements. Spanish chroniclers documented the cultivation and use of yacon during the colonial period, noting its sweet taste and refreshing qualities. However, unlike potatoes and other Andean crops that were widely exported and integrated into global food systems, yacon remained primarily regional until the late 20th century.

Traditional processing methods included sun-drying thin slices of yacon to preserve them for consumption during the dry season when fresh roots were unavailable. This process naturally concentrated the sweetness and was an early precursor to modern yacon syrup production. In some Andean communities, yacon was traditionally exposed to sunlight for several days after harvest, a practice now known to increase its sweetness by converting starches to FOS and simple sugars through natural enzymatic processes. The modern interest in yacon as a health food began in the 1980s and 1990s when Japanese researchers investigated its potential as a low-calorie sweetener and source of beneficial fructooligosaccharides.

This research coincided with growing global interest in functional foods and prebiotics. In the early 2000s, scientific studies began to validate traditional knowledge about yacon’s health benefits, particularly its potential for blood sugar regulation and digestive health. The publication of human clinical trials showing weight loss benefits in 2009 significantly increased international awareness and commercial interest in yacon products. Today, while still not as widely known as some other superfoods, yacon continues to gain recognition for its unique combination of sweetness and prebiotic benefits, representing a bridge between traditional wisdom and modern nutritional science.

No formal meta-analyses specifically focused on yacon have been published to date, primarily due to the limited number of large-scale clinical trials., Yacon has been included in broader meta-analyses of prebiotics and FOS: Sabater-Molina M, et al. Dietary fructooligosaccharides and potential benefits on health. Journal of Physiology and Biochemistry. 2009;65(3):315-328.

Effects of Yacon Supplementation on Gut Microbiome Composition in Overweight Adults (YACON-MICROBIOME-2023), Yacon Syrup for Glycemic Control in Type 2 Diabetes: A Randomized Controlled Trial (YACON-T2D-2022), Prebiotic Effects of Yacon FOS on Inflammatory Markers in Metabolic Syndrome (YACON-INFLAM-2023), Comparative Analysis of Natural Sweeteners on Satiety and Weight Management (SWEET-COMPARE-2022)