• Artificial dyes are now being examined for their potential links to neurobehavioral and other health concerns. 
• These dyes could disrupt the gut microbiome, but more research is needed to draw firm conclusions. 
• Naturally derived food colorings are alternatives that provide vibrant tints and benefits like improved gut diversity and barrier functioning.

Artificial food colorings are in the hot seat. 

Earlier this year, the U.S. Food and Drug Administration (FDA) revoked its authorization of Red No. 3, and the artificial dye that lends a cherry-red hue must be removed from food and ingested drugs come January 2027.¹ And at least a dozen states are pushing to pass laws that minimize or ban dyes and other chemical additives in foods; Oklahoma, for instance, is seeking to outlaw multiple blue, red, and yellow artificial dyes.² 

These bans and proposed restrictions are meant to protect public health from the colorings’ potential adverse effects, proponents say.³ But when it comes to gut health specifically, do artificial food dyes carry any legitimate risk? Here, an investigation into food dyes and your gut microbiome.

The Past, Present, and Future of Artificial Food Dyes

Naturally occurring pigments (from vegetables and minerals) have been used to color foods, drugs, and cosmetics for centuries. The first man-made artificial dyes were created in the late 1800s, often from the byproducts of coal processing. By the 1880s, the federal government started overseeing color additives and approving the use of artificial coloring in food for the first time—in butter and cheese, at that.⁴ 

By 1900, many foods, drugs, and cosmetics in the U.S. contained artificial colorings. Some of these colorants were made with “blatantly poisonous” chemicals like lead, arsenic, and mercury, per the FDA. In response, U.S. government agencies conducted reviews of certain colors and removed those that did not meet safety standards. They also established certification procedures to protect public health from toxic colorings throughout the 20th century.⁴ 

Flash forward to today, and there are nine certified color additives used in food that are regulated by the FDA.⁵ These dyes are mainly derived from petroleum (though their molecular structure is vastly different from gasoline or diesel).^4,6,7

The Agency lists new color additives, plus new uses for listed colors, that have been shown to be safe for their intended uses in the Code of Federal Regulations. It also certifies batches of synthetic color additives before sale and monitors their use, including product labelling.⁴

As shown in recent events, the FDA can also revoke authorization of color additives. In January, the Agency pulled its approval of the use of FD&C Red No. 3 in response to a 2022 petition, which highlighted two studies that showed a link between cancer and high levels of the additive in male rats. The mechanism through which the cancer developed doesn’t occur in humans, and exposure levels are typically much lower than what was used in the study, according to the FDA.

However, the Delaney Clause (enacted in 1960) prohibits the FDA from authorizing a food additive if it’s been found to cause cancer in humans or animals. Now, manufacturers will need to reformulate their food products without the cherry-red coloring by January 15, 2027. (It’s important to mention that one of the studies referenced was from 1987, and the researcher still stands by the conclusion that “this is not a problem for humans.”)^1,8

Food Dyes and Gut Health

Artificial food dyes are being questioned due to their potential links to behavioral concerns in children—but could they harm gut health?

To put it simply, there’s very limited scientific evidence showing a potential negative impact on the gut microbiome, particularly in humans. Some initial studies have found a link between certain dyes and possible gut microbiome disruption. Recent research, for instance, found that certain human gut bacteria are capable of breaking down common azo dyes (including Red No. 2, Red No. 40, and Yellow No. 5).^9,10

This process could turn the dyes into metabolites that are toxic to certain bacterial species, and in turn, alter the growth of some gut bacteria. In other words, the dyes may have the potential to disturb the gut microbiome’s delicate balance, but there isn’t concrete evidence just yet. 

Some animal research has shown that chronic exposure to artificial food colorings like Red No. 40 may increase susceptibility to bowel disorders, intestinal inflammation, and colitis.¹¹ Another investigation found that the colorant damages DNA (both in living organisms and in vitro) and, combined with a long-term, high-fat diet, contributes to dysbiosis and low-grade colonic inflammation in mice.¹² Still, the findings of animal studies can’t be broadly applied to humans, and there’s a lot that’s unknown. 

Since the gut microbiome is intricately tied to a host of other bodily systems—including the brain—it’s plausible that artificial dyes could influence cognitive and mental health. Several studies suggest these additives may influence neurobehavioral outcomes, particularly in children.^13,14,15 But again, there isn’t much research on the topic, especially as it pertains to the gut-brain axis, and more studies are needed to clarify these potential connections.

Of course, the effects can vary between individuals due to consumption levels. Plus, some people may have an allergic-like reaction to color additives. Yellow No. 5, for example—used in candy, breakfast cereals, and other foods—can trigger itching and hives in some cases.¹⁶ 

What Are Artificial Dyes Used In?

Of the nine certified color additives that are approved for use in food by the FDA, three are particularly pervasive.⁵ Red No. 40, Yellow No. 5, and Yellow No. 6 account for 90% of all the food dye used in the US, according to 2010 research.¹⁷ In fact, more than 38,000 food products sold in the U.S. contain Red No. 40, according to the U.S. Department of Agriculture’s branded foods database.¹⁸

Some foods that contain artificial dyes—like hot-pink frosting or electric blue ice cream—are easy to spot. Others are more covert. Pickles, wheat bread, canned vegetables, spices and condiments, cheese, and smoked meats and fish can, at times, contain artificial dyes to enhance or smooth out their colors. Dyes are particularly common in kids’ products.^18,19 One study found that of the 810 products marketed toward children in a single grocery store, more than 43% contained artificial food colors.²⁰ 

Most often, you’ll find artificial dyes in these product categories in the U.S.:^5,20 

• Baked goods
• Beverages
• Candy
• Cereals
• Condiments and sauces
• Confections
• Crackers
• Frostings and icings
• Frozen dairy desserts, ice cream, and popsicles
• Gelatin
• Hot dog and sausage casings
• Ice cream cones
• Snack foods
• Yogurt

It’s worth noting that avoiding artificial colorings altogether may not be possible for all people. Access to foods free of artificial colorings isn’t equitable, and many naturally colored foods come with a higher price tag.

Nature’s Colorful Alternatives

The health risks of artificial dyes are still up for debate, but one thing is clear: Consuming naturally colorful foods with plant-based pigments can help support your gut diversity.

Natural pigments can help enhance a plant’s odds of survival and reproduction. Green chlorophyll, for example, absorbs light energy to drive photosynthesis, while yellow, orange, and red carotenoids capture additional light energy and protect chlorophyll from potential excess sun damage. Meanwhile, bright pigments attract pollinators and signal ripeness to animals, encouraging them to eat the fruit and spread its med-locks.^21,22,23 

These pigments also help protect plant cells from damaging UV radiation and other environmental stressors.^24,25 They can also deter herbivores from munching on the plant, often by resembling toxic plants or leaving a bitter aftertaste.^24,26 

In a beautiful reminder that all life on earth is connected, the pigments that protect plants can do the same for humans. Here are just a few shades that have proven health benefits: 

Carotenoids

Responsible for yellow, orange, and red hues, carotenoids can increase diversity of the gut microbiota, stabilize tight junctions to maintain gut barrier function, and regulate gut-immune function. They also have antioxidant properties that can protect gut cells from free radical-induced damage.^27,28 

Sources include:

• Carrots
• Sweet potatoes
• Pumpkins
• Tomatoes
• Watermelon
• Egg yolks

Anthocyanins

These red, purple, and blue pigments have been shown to promote the growth of beneficial gut bacteria, including Bifidobacterium and Lactobacillus. They also produce metabolites that support gut health and may ultimately reduce inflammation and oxidative stress.^29,30,31,32 

Sources include:

• Berries
• Cherries
• Red cabbage
• Grapes
• Eggplant skin

Chlorophylls

Found in all green plants, chlorophyll comes with a laundry list of potential benefits for the gut. Some animal studies suggest that anti-inflammatory, antioxidant-rich chlorophyll may support a balanced gut microbiome.^33,34,35 The compound has been shown to stimulate the release of specific proteins that help maintain the integrity of the gut lining’s tight junctions, and it may help reduce harmful bacteria without affecting beneficial microbes.³⁴

Animal studies, for instance, have found that derivatives of chlorophyll may have antimicrobial properties, which means they may help prevent gut infections without disrupting “good” bacteria.³⁶

Sources include:

• Leafy greens (spinach, kale, romaine, etc.)
• Matcha
• Algae

Pro tip: To get the most chlorophyll from your diet, consider eating raw or lightly cooked veggies, as the content tends to decrease when the plants are cooked, thawed after being frozen, or beginning to spoil.³⁷

Other beneficial pigments to look out for include betalains (red and yellow pigments found in beets), tannins (brown pigment found in tea and coffee), and curcumin (bright yellow pigment found in turmeric).

Frequently Asked Questions (FAQs):

• Why is artificial food dye bad for you? Some studies have shown a link between synthetic food dyes and neurobehavioral outcomes, allergic reactions, and potential gut health issues.^{11,13,14,15,38,39} While these findings should raise some level of concern, more research is needed on artificial food coloring’s risks. 
• Can food dyes cause stomach problems? Artificial food dyes may contribute to gut disruption and inflammation, initial studies in humans and animals suggest. However, there’s not enough evidence to say they cause stomach problems or harm the gut directly.

The Key Insight

The jury is still out on artificial food dyes’ influence on the gut. Some research suggests they could potentially become toxic to certain gut bacterial species as they are metabolized, and animal studies have shown that some colorings may contribute to inflammation.^11,12 However, more research is needed.

If artificial dyes are a concern for you, pay extra attention to the ingredient labels on pre-packaged snack foods, candies, cereals, drinks, bakery items, and frozen treats. Aim to swap these out with naturally colorful plant foods to taste the rainbow the gut-friendly way.

The post Are Food Dyes Bad for Your Gut? appeared first on Med-Lock.

• Everyone sweats, but how much you produce depends on factors like your age, environment, and emotional state.
• Sweat-related body odor develops when the bacteria of your skin microbiome metabolize sweat and create fragrant compounds in the process.
• Switching up your antiperspirant use and bathing routine can help support your skin microbiome while keeping BO in check.

What compound is constantly protecting you from pathogens, regulating your body temperature, and keeping your skin moisturized? Yep, sweat does all this and more—all while nourishing your all-important skin microbiome.  

Let’s dig deep into the science of sweat (and its associated scents) and learn why the stuff we spend so much time hiding is actually liquid gold. 

What’s in Your Sweat?

Sweat is 99% water, but it also contains small amounts of electrolytes, including sodium and chloride (ions that create that salty taste and play a crucial role in fluid balance) and potassium (which supports normal cell function). Traces of metabolic waste products, lactate, glucose, minerals, amino acids, and antimicrobial peptides can also be found in each droplet.^1,2,3

Most of this sweat escapes your body via roughly two to four million eccrine sweat glands.² This is the main type of sweat gland that’s active starting at birth and is largely responsible for thermoregulation.^2,4 (As sweat evaporates from the skin’s surface, it releases heat to reduce your body temperature.)⁵ Fun fact: Your body is always secreting sweat. It may just be too little to notice until the body starts to heat up and sweat gland activity increases.⁶

Beyond helping us cool down, sweat contains antimicrobial peptides that fend off pathogens on its way out, reducing the risk of skin infections.² It also helps maintain the acid mantle (a thin protective layer of the skin’s surface that limits the growth of harmful microorganisms) and keeps skin moisturized and hydrated.^2,7

In general, the parts of your body that have the highest concentration of sweat glands tend to be the sweatiest. The palms of your hands and soles of your feet are packed with eccrine sweat glands (roughly 250 to 700 glands per square centimeter). The head, forearms, and back also have a high proportion of sweat glands and are common perspiration producers too.^2,4,6,8 

The Bacteria Behind BO

Sweat is often associated with strong stenches that make your nose wrinkle. But in reality, sweat itself doesn’t smell.⁹ What gives? 

Your skin microbiome has a lot to do with it. Reminder: The skin microbiome is the collection of more than 600 species of bacteria, fungi, and viruses that reside on and in the three main layers of human skin (epidermis, dermis, and hypodermis). As you break a sweat, some of these bacteria break down the components of the perspiration. In the process, these microbes produce smelly volatile organic compounds (VOCs) like volatile fatty acids and thioalcohols.^10,11 Hello, body odor.

One common bacterium behind BO is Corynebacterium, which produces certain smelly volatile fatty acids as it metabolizes sweat.^9,11 The more of this bacterium living on your skin, the more body odor you’ll likely have.¹⁰ Meanwhile, the Staphylococcus epidermidis living on your feet can degrade the leucine in your sweat into the foul compound isovaleric acid.¹² And the Staphylococcus hominis in your armpits produces pungent sulfur-containing thioalcohols.¹³ 

Your sweat tends to smell when it pools out of apocrine sweat glands—a second type of sweat gland located in areas such as the armpits, chest, face, scalp, and genitals. These glands become active during puberty and are associated with hair follicles, home to sebaceous glands that secrete oily sebum.² 

Interestingly, the skin microbiome can also affect your sweat’s color, though this is rare. In the case of the condition chromhidrosis or pseudochromhidrosis, sweat can become yellow, green, blue, or black due to a build-up of a pigment in the sweat glands, potentially triggered by certain drugs that alter the microflora on the skin surface.^14,15 

Why Some People Sweat More Than Others

No two people produce the same amount of sweat. Your personal output in any given moment depends on your sweat glands, the temperature and humidity of your environment, your activity level, hormones, health conditions, medications, and more. 

Age and weight may also influence your sweat production. Older adults have been found to produce less sweat per gland than younger adults, and folks with higher body mass may have higher sweat rates.² Then there’s genetics. For example, a mutation of the ABCC11 gene, common in East Asian populations, causes sweat to remain trapped inside cells where bacteria can’t break it down. People with this mutation have little or no body odor.¹⁶

Your emotional state can make or break your sweat and smell status, too. During times of emotional stress (such as anxiety, fear, or excitement), the body activates the sympathetic nervous system, which in turn stimulates apocrine sweat glands.⁸ Upon activation, apocrine glands secrete a thick, milky fluid rich in proteins and lipids.² This secretion, while initially odorless, can develop a noticeable, distinct smell upon interaction with skin bacteria.

There’s a dose-response relationship between stress intensity and stress sweating, so the greater the stress, the greater the sweat.¹⁷ No wonder the blazer you wore to a job interview needs a dry cleaning.

Since the composition of the skin microbiome is such a strong driver of body odor, some researchers are now investigating whether applying probiotics (non-odor-causing bacteria) to the skin can help subdue stench. An armpit bacterial transplantation—which removed the armpit microbiome from a person with BO and replaced it with bacteria from the armpit microbiome of a donor without BO—has even been completed, though this procedure still needs to be validated before it goes mainstream.¹⁰

Don’t Sweat It

Sweating is a normal and essential bodily function, and it’s nothing to be ashamed of. That said, there are a few ways to help support your skin microbiome that may also keep perspiration and BO in check.

Cleanse well, but not too often. 

Cleaning the skin is a balancing act. Doing so too often can strip the skin of lipids and moisture, potentially leading to irritation, skin barrier impairments, and microbiome disturbances.¹⁸ But prolonged periods without showering can allow populations of bacteria, fungi, and other microbes to grow and skin cells to build up—an accumulation that may lead to body odor and skin conditions like acne and (more rare) dermatitis neglecta.¹⁹ 

Your game plan: Shower after sweating to shed any compounds that can contribute to bacterial overgrowth and acne. Make sure to use a gentle, non-antimicrobial cleanser and avoid water that’s too hot in order to maintain the skin’s natural oils and prevent disruptions of the skin microbiome.

Don’t go overboard on antiperspirants or deodorants. 

Antiperspirants minimize your sweat production (and, in turn, smells) by plugging sweat glands with ingredients like aluminum chloride. Deodorants use fragrance to offset your body odor. Often, these two products also contain antimicrobials that shift the skin microbiome and curb the growth of stink-inducing bacteria.²⁰ 

That said, overusing deodorants and antiperspirants may lower the microbial density of the skin microbiome, opening up space for new (and potentially pathogenic or odor-producing) bacterial species to take hold.^8,21 Apply these products sparingly, and chat with your healthcare provider or dermatologist if you’re looking for specific recommendations.

Chat with your healthcare provider. 

Some folks may experience excessive sweating due to the overstimulation of certain receptors on eccrine glands, a disorder known as hyperhidrosis. The condition affects roughly 3% of the US population. If you’re sweating excessively from the eccrine glands (usually the palms, soles, face, and head), and your symptoms have lasted longer than six months, speak with your healthcare provider for a personalized treatment plan.²² 

Frequently Asked Questions (FAQs)

• How do you keep your skin microbiome healthy? In general, using gentle, non-antimicrobial cleansers, minimizing stress, spending time outdoors, and eating a plant-rich diet can support the health of your skin microbiome. For more details, check out our Skin Microbiome 101 guide.
• Why causes BO to be stronger than usual? Body odor may smell stronger if your skin microbiome contains more of the specific bacteria that break sweat down into smelly volatile organic compounds. 
• Does sweating improve skin health? Yes! Eccrine sweat glands secrete moisturizing compounds (like lactate, urea, sodium, and potassium) that help maintain skin hydration, as well as antimicrobial peptides that fight skin infections and control skin flora.³ 

The Key Insight

Perspiration is nothing to sweat about: It has many benefits for your health. Your sweat (and associated smells) are a reminder of your body’s incredible ability to self-regulate. So let’s add sweating to the ranks of farting and pooping and make it something to celebrate rather than hide.

The post The Science of Sweat, Smells, and the Skin Microbiome appeared first on Med-Lock.

• Seasonal allergies can have many causes. Genetics, age, environment, and microbiome health can all affect the severity of symptoms.
• Are your allergies getting worse? It could be due to a mix of internal and external factors (hello, global warming). The microbiome of your gut, nose, and lungs may also play a sneaky role. 

Once spring hits and seasonal allergies flare, you might blame your scratchy eyes and stuffy nose on your neighborhood’s oak trees and ragweed. But your outdoor environment is just one part of the equation. Your ecosystems within—that is, your gut, nasal, and lung microbiomes—influence seasonal sniffles too. 

Here’s how the microbiomes of your body might affect your allergy risk and what you can do to ease symptoms. Plus, why climate change’s impacts on allergies are nothing to sneeze at.

Why You Suffer From Seasonal Allergies

Seasonal allergies (allergic rhinitis) occur when your immune system overreacts to airborne allergens, often pollen from trees, grasses, and weeds. 

When inhaled, these pollen particles land on the mucous membranes of the nose, eyes, and throat. Some people’s immune systems mistakenly identify them as harmful invaders and release immunoglobulin E (IgE) antibodies to fight them off.¹

These antibodies are safe for the body in low amounts. But, after repetitive exposure, they cause a cascade of uncomfortable localized symptoms, including sneezing, runny nose, itchy eyes, and congestion.

Some people breeze through allergy season without a sniffle, thanks to their genetics. Their upbringing likely plays a role, too. The hygiene hypothesis suggests that exposure to certain microorganisms early in life can help prevent allergies later. Exhibit A: Living in a farm environment during childhood has been shown to protect against allergy development.^2,3,4,5

Age also matters, to an extent. Seasonal allergies often kick in during childhood.⁶ However, shifts in environment, immune function, and microbial health can also trigger allergies later in life.^7,8

How the Microbiome Influences Allergies 

Seasonal allergies aren’t just about pollen. The microbiomes of the body—particularly in the gut, nasal passages, and lungs—may play a role in their progression.

Gut Microbiome

The gut microbiome and its compendium of bacteria, viruses, and fungi play a supporting role in your body’s immune responses. These microbiota are in constant communication with your immune system through a variety of pathways. 

When in a state of balance, the gut microbiome helps to prevent overreactions to harmless substances like pollen. It does so by balancing the activities of certain immune cells (Th1 and Th2), regulating the production and breakdown of histamines, and facilitating “cross-talk” between your intestinal and immune cells.^9,10,11 

The gut microbiome also acts as a security system for the rest of your body. When functioning properly, it maintains a tight intestinal barrier that prevents harmful substances from leaving the gut and entering the bloodstream. When compromised, the gut barrier may allow more irritants to pass through, potentially triggering an immune response and exacerbating allergies.¹² ​

Certain gut bacteria also produce short-chain fatty acids (SCFAs) like butyrate and acetate, which can help provide energy to immune cells, contribute to intestinal barrier integrity, and reduce inflammation associated with allergic reactions.¹³

It is now widely accepted that when your gut microbial communities are in a state of imbalance (dysbiosis), it can make you more susceptible to allergic reactions (as well as other conditions like autoimmune disorders, asthma, and inflammatory bowel disease).^13,14

Nasal Microbiome

Your nasal passageways are home to more than just snot. They’re teeming with bacteria that form a barrier from the germs, pollution, and other irritants you might breathe in daily. 

In times of health, nasal microbiota outcompete pathogens and keep them from traveling deeper into the respiratory tract.¹⁸ However, certain bacteria in the nose may be linked to increased nasal inflammation and allergy risk.¹⁹

One 2024 study found that children with allergic rhinitis tended to have higher levels of Staphylococcus bacteria in their nasal microbiomes than non-allergic kids.²⁰ Adults with allergies have also been shown to have greater amounts of Staphylococcus bacteria in their noses.²¹ 

These are early findings, and more research is needed before we can definitively say that any type(s) of nasal bacteria directly influence allergy symptoms.

Lung Microbiome

The lungs used to be considered “sterile” (free of microorganisms) in healthy states. However, unlocks in microbiome sequencing have revealed that the lungs do contain bacteria, viruses, and fungi, just in lower quantities than other organs.²² 

Your airways house bacteria like Actinobacteria, Bacteroidetes, Firmicutes, and Proteobacteria, which can affect health and disease risk. Namely, an increase in Proteobacteria in the lungs has been associated with allergies.^22,23

The lung microbiome tends to share characteristics with the oral microbiome, as material “migrates” from one to the other.²² Preliminary research also shows that the lung microbiome may share immunological functions with the gut.²³

Aerobiome

The air you breathe carries its own invisible hitchhikers. The aerobiome is made of bacteria, fungi, viruses, spores, and—you guessed it—pollen that it picks up from soil, vegetation, bodies of water, and human activities. The exact makeup of the aerobiome depends on factors like land use, vegetation cover, and pollution levels.^24,25,26 

Areas with diverse vegetation tend to have a more varied aerobiome, impacting the types and quantities of allergens present. In the spring, allergenic pollen released from plants like grasses and oak, maple, and birch trees can make up a major component of the aerobiome—hence why a trip to the park may set off your symptoms.²⁷ 

Air pollution can influence the structure and function of the aerobiome, too. According to fascinating ongoing research, airborne pollutants like particulate matter (PM) and nitrogen dioxide (NO₂) can make pollen more “allergenic,” or likely to cause an allergic reaction.²⁸

These pollutants—which can be emitted by gas cars, power plants, and even wildfires—alter the chemical composition of pollen grains, damaging their surface and causing them to release more pesky allergens into the air. 

Why Your Allergies Are Getting Worse

If your allergies have been worse than usual lately, you’re not alone. It’s tough to track if seasonal allergies are getting more severe across the board since most symptoms don’t result in emergency room visits or medical care.²⁹ 

However, there is a consensus that climate change is making allergy season last longer. With spring temperatures rising due to human-caused greenhouse gas emissions, some plants are producing pollen earlier in the year. Meanwhile, fall temperatures are also warmer, extending the length of the growing season for plants like ragweed.³⁰ Between 1995 and 2021, ragweed pollen season across the U.S. and Canada lasted 1–3.5 weeks longer on average.³¹

At the same time, rising carbon dioxide concentrations in the atmosphere are also fueling allergens. Higher levels of CO₂ emissions and air pollutants can increase pollen production in plants, specifically ragweed and grasses.³² Many climate models predict that pollen production will continue to increase as the planet warms—potentially doubling by the end of this century.³³

5 Tips for Allergy Relief

While there is no “cure” for seasonal allergies, there are ways to ease symptoms—some of which tap directly into your body’s microbial defenses. Follow these tips to keep sniffles to a minimum this (seemingly infinite) allergy season and beyond:

1. Minimize your exposure. 

Allergy symptoms tend to be worse on dry, windy days when pollen levels are high and subside when rainy weather washes pollen out of the air. Check your area’s pollen forecast and, on high-pollen days, stay indoors and keep your windows shut. If you’re spending time outside, shower and change your clothes once home to prevent prolonged exposure. Using a HEPA filter in your home and car may also help reduce the amount of allergens you’re exposed to.^30,34 

2. Tend to your gut microbiome with probiotics. 

Reminder: A healthy gut microbiome can help regulate immune responses and reduce allergy severity. You can start to build gut diversity and resilience by eating a variety of fiber-rich plant foods. Research suggests that foods containing the flavonoid quercetin (such as onions, apples, grapes, and berries) may be especially effective at minimizing allergy symptoms.^35,36

Probiotics can also be a part of your game plan. Certain probiotic bacteria appear to regulate immune response and curb the production of inflammatory cytokines—signaling molecules produced by cells of the immune system that promote inflammation.³⁷ In turn, they’ve been shown to significantly reduce nasal symptoms and improve quality of life during peak hay fever season, per a 2016 systematic review and meta-analysis.³⁸ 

For example, certain Lactobacillus strains have been found to decrease allergic rhinitis symptoms such as congestion, itching, and sneezing.³⁹

3. Keep stress in check. 

Not only can chronic stress directly aggravate allergic conditions, but it can also disrupt the gut via the gut-brain axis, a two-way telephone line between the gut and nervous system.⁴⁰ And, as shown, imbalances in the gut ecosystem can further exacerbate allergies. Bake in self-care practices like diaphragmatic breathing, yoga, and journaling.

4. Try nasal irrigation. 

After being outdoors on high-pollen days, consider using a nasal irrigation device to help flush irritating allergens from nasal passageways with saline water. Make sure to use water that’s distilled, sterile, or previously boiled.⁴¹

5. Chat with your doctor.

Depending on your symptoms and individual needs, your healthcare provider may recommend an over-the-counter or prescription medication for allergies. 

Frequently Asked Questions (FAQs)

• How can I get rid of allergies? You can’t, but you can ease their symptoms by protecting your gut microbiome with probiotics and fiber-rich foods, reducing the amount of time you spend around your triggers, keeping your nasal passageways clear, and consulting your doctor if needed. 
• Are allergies genetic? Yes, to an extent. People with a family history of allergies have a higher risk of developing them. That said, your specific triggers may shift depending on your environment.⁴² 
• What causes allergies? Allergies are complex. Genetics, age, and the environment you grew up in vs. the environment you now spend time in can all affect your risk. Imbalances in the gut, lung, and nasal microbiomes may also contribute to allergies, though we need more research before we can say exactly how. And a final PSA: Climate change is making allergy season longer, and it will likely continue to do so as long as greenhouse gases continue to accumulate in the atmosphere. 

The Key Insight

It’s not in your head: Allergy season is getting longer and more severe due in part to climate change and air pollution. The microbiomes of your body can help support your immune system wage defense against pesky pollutants. Tend to your microbial health and support efforts to combat climate change to help ease symptoms now and down the road.

The post How to Get Your Microbiome Ready for Allergy Season appeared first on Med-Lock.

The Med-Lock Digest:

• Some sodas claim to support gut health due to reduced sugar and added prebiotic fiber.
• By and large, these are healthier options than normal sodas. But the amount of prebiotics in a can may not be enough to lead to health benefits.
• These sodas can be a part of a well-rounded diet, but you should rely on whole foods and supplements to hit your prebiotic goals. 

Gone are the days when soda was synonymous with cavities and blood sugar spikes. Healthified versions are now being formulated with protein, adaptogens, and today’s focus: prebiotics. 

Prebiotic sodas are often marketed as gut-friendly alternatives to classic pop. But can soda ever really be “good” for you or your microbiome? 

The Claim: “Drinking soda with added prebiotics can boost your gut health.”

These days, most soda aisles contain options with added prebiotic fibers (often sourced from chicory root, agave, or Jerusalem artichoke). Prebiotics act as fuel for certain microbes in your gut, and they can help support beneficial gut bacteria like bifidobacteria and lactobacilli in some cases. 

Formulated to scratch the same itch as regular soda, prebiotic-infused sodas are often lower in calories and sugar. Popular brands contain 5 grams of sugar and 50 calories or less per 12-oz can (compared to the 39 grams of sugar and 150 calories found in traditional pop).¹

People have been drinking these alternatives up ever since they hit the scene around 2015. However, the market for them recently hit new heights: Google searches for “prebiotic soda” and “healthy soda” have steadily climbed over the last five years, and in 2023, the global probiotic and prebiotic soda market was valued at more than $443 million.² (For context, the global market for kale chips—a classic “healthified” snack—was $181.6 million in 2023.³) One prebiotic soda brand is fresh off a star-studded commercial campaign, while another was just named one of Time’s 100 most influential companies.⁴

The hype may be fueled by the drinks’ nostalgic flavors (classic cola, root beer, and banana cream, to name a few) and an increasing public interest in reducing sugar intake (particularly from beverages) and improving gut health and digestion.^5,6

The Context: These sodas may not contain enough prebiotics for benefits.

Here’s something you won’t necessarily find on soda can labels: the expert consensus definition of a prebiotic, set by the International Scientific Association for Probiotics and Prebiotics (ISAPP).⁷ It clarifies that a prebiotic is “a substrate that is selectively utilized by host microorganisms conferring a health benefit.” 

Put simply, to qualify as a prebiotic, a compound must be selectively used by certain gut microbes in a way that benefits the host’s (that’s you!) health. Prebiotics primarily support beneficial bacteria, and their overall impact on the microbiome should contribute to well-being, rather than promoting the growth of harmful microbes.

To recap, in order for an ingredient to be classified as a prebiotic, there needs to be a scientific demonstration of three qualities:⁷

• It’s resistant to digestion in the upper GI tract. It should reach the colon intact, without being broken down by stomach acid or digestive enzymes.
• It’s fermented by intestinal microflora. Once in the colon, a prebiotic should be fermented by gut bacteria, producing beneficial byproducts, like SCFAs.
• It’s selectively utilized. It should stimulate the growth and/or activity of specific intestinal bacteria that are associated with positive health outcomes, such as bifidobacteria and lactobacilli. It should not significantly feed harmful bacteria or pathogens.

According to ISAPP, it takes the regular, repeated intake of at least 3 grams of prebiotics per day to confer positive health benefits to a host. A daily dose of at least 5 grams is typically recommended to see an effect in adults.¹¹

Here’s where assessing whether a soda contains enough prebiotics to be effective gets tricky: You won’t find prebiotic content listed on a nutrition label. It gets lumped into a product’s fiber content. And while most prebiotics are fibers, not all fibers are prebiotics. 

Most of the popular prebiotic sodas on the market contain 2-9 grams of fiber per can.

Generally speaking, if a product’s fiber comes from sources such as inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS), it’s likely primarily prebiotics. However, if the fiber source is unspecified or includes non-prebiotic fibers, the prebiotic count may be significantly less than what’s listed, potentially below the 3-gram threshold set by ISAPP.

Another factor to consider when assessing a soda’s impact on the gut: its sugar and sweetener content.

Healthier sodas contain around 5 grams of added sugar on average.; 10% percent of the FDA’s recommended daily value (based on a 2,000-calorie diet).¹² This is a pretty modest amount if you’re only drinking one serving a day, though it can add up once you crack open multiple cans.

It’s important to keep sugar in check because too much of it can harm your gut health by reducing gut barrier integrity and contributing to dysbiosis.^13,14 It’s been linked with an increase in the abundance of Proteobacteria (a phylum of bacteria that contains many pathogenic species) in the gut and a decrease in Bacteroides (which is linked with maintaining gut health and producing beneficial metabolites). Added sugar can also promote an inflammatory profile in the gut over time.¹⁴ Alternative sweeteners, in particular, may negatively affect the composition and functioning of the gut microbiome, and the gut bacteria’s ability to break down dietary fiber and produce beneficial short-chain fatty acids.^15,16

The Cultured Check: Sip on, but don’t stop there.

If you enjoy drinking a prebiotic-packed soda every once in a while, there’s no reason to stop. 

The trendy beverages are a source of prebiotic fiber, which can help beneficial bacteria produce byproducts like SCFAs and ultimately create a stronger, more resilient microbiome (when consumed regularly and in adequate amounts). They also contain eight times less added sugar than a traditional soda, and—perhaps most importantly—taste pretty darn good. We also appreciate that they help spotlight the critically important microbial community living in your gut.

That said, sipping prebiotic sodas is unlikely to make a meaningful difference in your gut health. The amount of prebiotics in a can may not be enough to lead to health benefits, and the added sugar may pile up, depending on how many servings you consume and what the rest of your diet looks like. 

Your best bet for a healthier gut is to focus on regularly eating whole, plant-based foods—specifically a diverse range of fruits, vegetables, legumes, nuts, grains, and fermented options—to keep your microbiome balanced and less vulnerable to opportunistic pathogens. 

While the best way to get fiber is through the diet, the best way to get verifiable prebiotic benefits is through supplementation. Taking a science-backed synbiotic (a combination probiotic-prebiotic) ensures you’re receiving clinically validated amounts of the organisms your microbiome needs to thrive on a consistent, daily basis.

Med-Lock’s fast-acting synbiotic, DS-01®
Daily Synbiotic, is formulated with 24 clinically studied probiotic strains and a prebiotic component (derived from the fruit and skin of Indian pomegranate) to further support comfortable and regular bowel movements in people who experience occasional digestive discomforts.* 

DS-01®
Daily Synbiotic contains ingredients that have been shown to do the following in just two weeks:

• Reduce intermittent constipation*
• Reduce abdominal bloating*
• Allow for easier, more comfortable bowel movements*

The Key Insight

When included in a well-rounded diet, prebiotic sodas can be a tasty, satisfying treat. However, a strong, resilient microbiome isn’t built on bubbles alone.

The post Cultured Check: Are Prebiotic Sodas Actually Doing Anything For Your Gut? appeared first on Med-Lock.

Meet your skin microbiome. This unseen shield defends the largest organ of your body from UV rays, pathogens, and toxic substances. It safeguards your internal organs, prevents dehydration, and even helps dictate your immune response. And yes, it impacts your skin’s texture, tone, and appearance, too. 

Here’s your game plan for building a strong, resilient, and balanced skin microbiome—no intensive facials or pricey regimens required.

What Is the Skin Microbiome?

The skin microbiome is the collection of microorganisms that reside on and in the three main layers of human skin (epidermis, dermis, and hypodermis).^1,2 

More than 600 species of microbes have been identified in this ecosystem, including 174 new-to-science species of bacteria as well as a cadre of mostly harmless fungi and viruses.³ 

The skin microbiome forms an invisible shield between you and your environment, preventing harmful substances and chemicals from penetrating your body. 

If you were to map out your entire skin microbiome from head to toe, you’d find a highly varied topography. Regions of dry skin, such as the forearms and palms, tend to have greater microbial diversity than more oily (or “sebaceous”) areas like the face and back.^4,5 Under a microscope, these sites can be “likely as ecologically dissimilar as rainforests are to deserts,” researchers say.⁴

The skin’s thickness, lipid content, and density of hair follicles and glands can all affect the types of microbes that are able to survive on it.

Outside of major changes such as puberty, the composition of the skin microbiome tends to remain generally stable.⁶ However, the degree of stability varies depending on the body part. The skin on your foot, forearm, and behind your knee, for example, tends to be more diverse and likely to change over time.^4,6 

How the Skin Microbiome Impacts Whole-Body Health

You can think of skin microbes as boots-on-the-ground soldiers protecting you from intruders and sounding the alarm whenever potential threats approach. Here are just a few reasons this microbial landscape is so essential:

1. It helps fight infection and manage inflammation: Beneficial microbes can create a slightly acidic skin environment that is not conducive to the growth of many pathogenic bacteria.⁵ They can also produce or trigger the release of antimicrobial peptides that further inhibit harmful species’ growth.^5,7 Furthermore, your skin microbes are lucky enough to have a direct communication line to your immune cells. This means that once they come in contact with a potential threat, they’re able to help modulate how your immune system reacts to it.⁸ Commensal (good) bacteria can signal immune cells to maintain a balanced response, reducing inflammation and preventing overactions that can lead to skin conditions (more on those below).
2. It speeds up wound recovery: When disruptions do occur on the body’s surface, a resilient skin microbiome can help us recover from them. Some species of bacteria, such as Lactobacillus reuteri, may expedite wound healing by modulating the immune response, reducing inflammation, and promoting tissue repair.^9,10
3. It helps prevent UV damage: Other beneficial bacteria promote skin resilience and produce antioxidants that fend off damage from UV radiation.¹¹ 
4. It can improve skin hydration and appearance: The skin microbiome also interacts with your sebaceous glands to regulate oil (aka sebum) production and skin pH. Hello, hydrated complexion.^5,12,13 
5. It may play a role in skin cancer prevention: Certain strains of Staphylococcus epidermidis bacteria may even be protective against skin cancer.¹⁴ Based on mice studies, this microbe seems to produce a molecule that can inhibit melanoma and other cancer cells while sparing benign cells. Though more research needs to be done, it is thought that about 20% of people carry this cancer-protective strain of S. epidermidis.

Signs of a Disrupted Skin Microbiome

When the balance of beneficial and harmful microbes on your skin is disrupted, your skin microbiome enters a state of dysbiosis. This impacts the skin’s ability to maintain a strong and resilient barrier.¹⁵ 

The changes associated with dysbiosis can potentially trigger or worsen skin issues like the following:

• Acne: While the exact causes and development of acne are not fully understood, there is evidence that microbes play a role in the condition. Microbial communities on your skin interact with sebaceous glands to regulate oil production and support hydration. When this balance is disrupted, acne can happen. One key player is Cutibacterium acnes, a bacterium that primarily lives within hair follicles and relies on sebum as a primary nutrient source.^5,12 More sebum equals more food, potentially leading to an overgrowth of C. acnes—certain strains of which can contribute to acne and trigger inflammation.¹⁶ That said, acne is often caused by a mix of genetic, immune, and environmental factors, in addition to microbial ones.¹⁷ (For example, as many of us are painfully aware, during puberty, sex hormones trigger the development of the sebaceous glands which can lead to breakouts.¹⁶)
• Atopic Dermatitis (AD): Atopic dermatitis (aka eczema) is linked with overall declines in microbial diversity on the skin and a notable increase in Staphylococcus aureus. This overgrowth of S. aureus overwhelms commensal microbiota and can, in turn, exacerbate inflammation and skin damage. (In general, the less microbial diversity, the more severe the AD symptoms.)¹⁸
• Psoriasis: Psoriasis vulgaris typically affects drier spots of skin, such as the elbows and knees. Although research is mixed, some studies suggest that dysbiosis of the skin microbiome may play a role in the chronic condition.¹⁸ Specifically, areas with psoriatic lesions may have a different balance of certain bacteria compared to skin that is not inflamed.¹⁹ 
• Rosacea: Microscopic mites like Demodex folliculorum are usually found at the base of the eyelashes. Despite their sinister-sounding name, they’re usually harmless. However, in folks with rosacea, these tiny bugs seem to collect on facial skin.²⁰ In high numbers, D. folliculorum mites can harbor bacteria that can trigger inflammation and redness.²¹ The presence of certain microorganisms, including Staphylococcus epidermidis and Cutibacterium acnes, has also been linked to rosacea, potentially due to their activation of the innate immune system.²²

One important caveat: While research has shown that changes in the microbiome are associated with certain skin conditions, we don’t yet know the precise role of each microorganism in skin health, or how to treat these conditions via the skin microbiome.²³

How Can I Tell If Mine Is in Good Shape?

Skin microbiome testing is one way to learn more about your microbial makeup. Though convenient, at-home testing kits may not provide a complete, accurate representation of the entire skin microbiome.

Your skin microbiome is a diverse ecological landscape, so if you take samples only from the surface of one or two areas, your results won’t reflect a complete view of the microbiome. (That’s like saying an animal as unique as a manatee can be found in waters across the U.S. just because you saw one in Florida.) 

The collection process is also flawed: The skin has a relatively low microbial load compared to other parts of your body, so it’s tough to get enough DNA for analysis.²⁴ Results can vary depending on the type of tool used (say, a swab vs. a sticky tape or a scraping tool), and there’s a risk of contamination when you gather and send in your sample. 

Testing services also lack a universally accepted standard for skin microbiome analysis. This means your results could vary from service to service.²⁵

Even if your results do accurately reflect your skin microbiome, there’s not enough scientific research yet to credibly link certain microbes with certain skincare tips or treatment plans. 

With this in mind, how can you tell if your skin microbiome is functioning as it should? For starters, you can get to know your baseline: What does your skin usually feel and look like? When you become acquainted with your personal “normal” (which is different for everybody), you’ll be able to pick up on when something’s off. 

That said, having smooth, hydrated, and less sensitive skin tends to be a sign your skin microbiome is in good shape. When yours veers out of balance (due to harsh skincare products, diet, stress, or other factors outlined below), you might notice issues like dryness, redness, irritation, or conditions like eczema. 

How to Support the Skin Microbiome

Supporting your skin microbiome is all about prioritizing practices that nurture its diversity and resilience. This doesn’t have to be complicated or expensive; just do your best to stick with the routines below.

Do: 

• Use gentle, low-pH products. Your skincare and cosmetics products shouldn’t disrupt the natural pH of the skin (roughly 4.5 to 5.5).²⁶ Many popular cleansers, soaps, and texturizers tend to have an alkaline pH ranging from 7 to 8, which can throw off the skin’s microbial balance. Instead, look for unscented, low-pH products (less than 5) that don’t contain antimicrobial preservatives. They’ll be less likely to disrupt microbial diversity—and they may actually positively impact the microbiome by reducing certain potentially pathogenic microbial populations.²⁷  
• Eat a balanced, plant-rich diet. Your gut-skin axis is a two-way telephone line between the gut microbiome and the integumentary system (the scientific term for your body’s outer layer, consisting of your skin, hair, nails, and some glands). Thanks to this axis, consuming plenty of fruits, veggies, and probiotics can help promote skin health and potentially ease acne and certain skin diseases (e.g., eczema and atopic dermatitis).^28,29
• Get outside. The ecosystem surrounding you influences the ecosystem within you. Researchers speculate that the microbiomes throughout your body (including on your skin) “pick up” some of the beneficial microbes you encounter in the outdoors—even through simple acts like touching or breathing in nature.³⁰ While the long-term microbiome benefits of this exposure are still being explored, getting outdoors has plenty of validated whole-body benefits too.

Don’t:

• Over-cleanse. Excessively washing your skin, especially with harsh cleansers, can strip it of its natural oils and beneficial microbes, disrupting the skin barrier and affecting pH. If you’re experiencing irritation, dryness, or tightness, that could be a sign of over-washing or using the wrong products for your skin.³¹ Chat with your healthcare provider or dermatologist for specific recommendations. 
• Sit in the sun without sunscreen. Excessive UV exposure can cause acute and chronic skin damage, including inflammation, premature aging, and increased cancer risk. UV radiation also disrupts the skin microbiome, potentially leading to dysbiosis and compromised skin barrier function.³² 
• Accept chronic stress as “normal”: Stress activates the hypothalamic-pituitary-adrenal axis, increasing the production of cortisol and other stress hormones. This hormonal response can cause inflammation and immune dysregulation, which may exacerbate skin conditions like psoriasis, eczema, and acne. Stress might also lead you to pick up not-so-healthy habits, like neglecting your skincare routines or eating a poor diet, that further disrupt the skin microbiome.^33,34

Frequently Asked Questions (FAQs)

• Why is the skin microbiome important? Though invisible to the naked eye, the skin microbiome plays a crucial role in many major bodily functions, including wound healing, maintaining skin hydration and integrity, and supporting immunity.
• How can I improve my skin microbiome? Don’t overthink it. Using gentle, lower pH skincare products, prioritizing time outdoors, and fueling yourself with fruits, veggies, and probiotic-rich foods can help you achieve a balanced, diverse skin microbiome without overhauling your routine.
• What disrupts the skin microbiome? Stress, excessive UV exposure, harsh antimicrobial skincare products, and over-cleansing can all cause disruptions to the skin microbiome. Due to the gut-skin axis, dysbiosis in the gut can cause negative changes to the skin microbiome.
• What foods help the skin microbiome? Fruits, vegetables, fiber-rich foods, and probiotic ingredients can enrich and regulate the gut microbiome, potentially supporting the skin microbiome too.

The Key Insight

Beauty isn’t just skin deep. The skin microbiome—with its vast impacts on your gut, mind, and immune system—proves it. Protect yours by using gentle, low-pH skincare products, prioritizing time outdoors, and fueling up on plants and probiotics to help your skin function (and look) its best.

The post Skin Microbiome 101 appeared first on Med-Lock.

It’s time to clear the air. Flatulence and its cousin, burping, are totally normal byproducts of a complex digestion process. Here, we break down the top drivers of gas, the reason behind its sound and smell, and what to do if you’re farting or burping more often than you’d like. 

The Truth Behind Your Toots: What Causes Farts and Burps?

Gasses such as hydrogen, methane, and carbon dioxide naturally occur in the digestive tract.¹ When they build up, you might experience bloating—that feeling of fullness, tightness, or swelling in the abdomen.²

There are only a few places for these excess gasses to go: They can either be released through your anus (aka flatulence) or your mouth (aka burping). 

Your gut bacteria strongly influence the type and volume of gas you’re lugging around at any given time. These resident microbes release gas in the process of feeding on certain types of complex carbohydrates such as fibers (hence why you may fart more after eating a fiber-rich meal).¹ 

Diet aside, gas and bloating can also be triggered by hormonal changes (during menstruation, pregnancy, or menopause, for instance) or lifestyle factors. Even something as simple as swallowing air—whether it be from eating too quickly, drinking through a straw, chewing gum, or smoking—can also make you need to cut the cheese.³

Stress, which can both delay stomach emptying and speed up the passage of material through the intestines, can be associated with excess bloat too.⁴

Is It Dangerous to Hold In Farts or Burps?

Let’s be real: Everyone releases gas, a lot. In fact, the average person burps up to 30 times a day and farts anywhere from eight to 14 times daily.^5,6 But what determines how often you let one rip? 

You might fart more frequently than others (or at least, feel like you do) if:

• Your diet is rich in fiber: Since gas is mainly produced when gut bacteria ferment undigested carbohydrates in the colon, you may fart more often if you’re fueling up with foods rich in fermentable fibers and sugars (more on those in a sec).¹ This side effect is even more likely if you bump up your fiber intake quickly.
• You digest slowly: If your transit time—how long it takes for the foods and drinks you consume to travel through your digestive highway—is slow, it leaves more time for bacterial fermentation. This could result in increased gas in the lower GI tract.
• Your microbiome favors certain bacteria: The composition of your gut microbiome, particularly the types and balance of its bacteria, can influence how much gas you produce—and therefore how often you may fart.⁷

On the flip side, you might be a big burper if:

• You chow down quickly, chew gum, guzzle bubbly beverages, or talk while eating: All of these actions can cause you to swallow excess air. This can accumulate in the stomach and then get released as burps before it’s able to travel further through the GI tract to the intestines.
• You don’t eat as much fiber: A diet low in fermentable carbohydrates means less bacterial gas production in the lower GI tract, which may also lead to fewer farts.

What Foods Cause Farting?

Everyone’s digestive system is unique, so what makes you gassy may not affect your friend, sibling, or romantic partner. Still, there are a few foods that tend to be more likely to lead to farts in most people. 

• Beans and legumes: Most beans contain raffinose, a complex sugar the body can’t digest and is known to cause gas.⁸ Beans also tend to be high in fiber, a common fart instigator.⁷ 
• Cruciferous veggies: Like beans, cruciferous vegetables (such as broccoli, cauliflower, cabbage, and Brussels sprouts) contain large quantities of raffinose and fiber, potentially triggering a case of toots and bloating. Both of these food groups are nutrient-dense, however, so this isn’t necessarily a reason to eliminate them from your diet.
• Dairy products: Milk, cheese, and ice cream contain lactose, a natural sugar found in dairy. Those with lactose intolerance, which is common in individuals of African American, South American, and Asian descent, can experience gassiness and stomach upset after eating them.^7,9
• High-FODMAP foods: FODMAPs—fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are a group of carbohydrates that cannot be easily absorbed by the small intestine.¹⁰ People who are sensitive to FODMAPs may experience bloating, gas, and abdominal pain after eating foods rich in those specific carbohydrates.^10,11 Onions (containing the FODMAP fructan) are one example of a high-FODMAP ingredient—learn about the others here.
• Sugar alcohols: Sweeteners like sorbitol, erythritol, and mannitol (sometimes found in diet sodas, candies, and baked goods) make their way through the GI tract mostly undigested until they reach the large intestine. There, resident bacteria break them down, leading to—you guessed it—gas.⁷

Foods that are more likely to cause gassiness include beans, certain cruciferous vegetables, sugar alcohols, and dairy products in those who are lactose intolerant. 

Asking for a Friend: Why Do Some Farts Smell So Bad?

You can tell your “friend” that it all comes down to the breakdown of gasses in a fart. 

Hydrogen, methane, and carbon dioxide are the most common and they can account for roughly 74% of your toot’s volume.^1,12 

Around another quarter comes from other odorless gasses like oxygen and nitrogen.¹³ (Fun fact: Methane and hydrogen are flammable, so your farts can literally ignite if they contain high enough amounts of these compounds.)

The remaining, seemingly insignificant 1%? That consists of the trace substances that can give your toots an eye-watering smell. Hydrogen sulfide, methanethiol, and dimethyl sulfide seem to be among the most pungent offenders.^13,14 These compounds are produced when gut microbiota ferment sulfur-containing amino acids and use the sulfate and sulfite compounds in food as a source of energy.¹³ These are commonly found in animal protein sources (yes, protein farts are real!), cruciferous vegetables, and some legumes.^15,16 

Your farts’ signature scents could also be a result of variations in your gut microbiota composition. Certain gastrointestinal conditions can also affect GI function and ultimately affect your gas’ smell.^17,18

Why Are Some Farts Louder Than Others?

Much like the smell factor, sounds vary from fart to fart. This largely comes down to physics: When gas passes through a tighter anal sphincter—a group of muscles around the anus—it may create a higher-pitched sound. A more relaxed sphincter may lead to a lower-pitched tune. (Think of it like air vibrating through a trumpet.) 

The faster you expel the fart, the louder the sound, thanks to increased vibration of the anal tissues. Larger volumes of gas can also cause more pronounced vibrations, potentially resulting in a louder noise. Finally, your farts tend to be bigger (and, most likely, louder) when you first wake up in the morning, suggesting that gas builds up in the large intestine throughout the night.¹³

When all of these boisterous elements combine, there’s no way to blame it on the dog.

Is It Bad to Hold in Farts or Burps?

No, there’s little scientific evidence to suggest that holding in farts or burps during inconvenient moments is harmful. At most, pressure could build within your digestive system and potentially cause discomfort, pain, or bloating. Chances are, the gas will eventually come out as a burp or fart later.¹⁹

How to Ease Up on the Gas Pedal

If you’re farting or burping more than you’d prefer, it’s not necessarily an issue or anything to be concerned about. That said, there are some strategies you can use to ease up on the gas pedal if you so choose:

1. Start with your diet. 

Monitor your intake of foods known to cause gas and bloating (including FODMAPs), steer clear of dairy if you tend to have trouble with lactose, watch sodium consumption (which may ease bloating), and eat slowly, taking the time to chew food thoroughly to reduce the amount of air you’re gulping down.^11,20,21 Make sure to gradually build up your fiber consumption to give your digestive system some time to adjust. 

Some foods and beverages may help minimize gassiness, too. Chamomile tea, for instance, has been shown to help with stomach spasms, flatulence, and stomach aches, while ginger may prevent flatulence and bloating.^22,23 

2. Take a probiotic.

As we’ve covered, your gut bacteria help shape the composition of gases within your GI system.²⁴ To support a well-balanced, diverse gut microbiome, consider taking a probiotic like DS-01^® Daily Synbiotic—which is formulated to help ease sluggishness and leave you feeling less weighed down in as little as two weeks.*²⁵ 

The ingredients in Med-Lock’s two-in-one probiotic and prebiotic have been clinically shown to ease abdominal bloating quickly.* There are over 20 clinical and mechanistic studies underpinning DS-01^®’s strain-specific benefits, so you can trust that it’s working for you and your microbes. 

EXPLORE FURTHER: So, You Just Started DS-01®. Now What?

3. Go for a “fart walk.”

Consider this your cue to cap off your meals with a stroll down a loud street and fart with reckless abandon. One study found that those who walked for 10 to 15 minutes after meals experienced significant improvements in GI symptoms like belching, flatulence, bloating, and abdominal discomfort.²⁶ 

Other forms of regular exercise can help, too. Some small studies suggest that using a stationary bike enhances the gut transit of gas and improves intestinal gas clearance, plus reduces symptoms of bloating.^27,28

4. Stay upright (especially after eating). 

Your posture can affect how gassy you feel. Gas retention is worse when you’re supine, or lying on your back, compared to when you’re sitting or standing upright.²⁹ Try to minimize the amount of time you spend horizontal throughout the day to potentially curb gas and bloating. 

5. Know when flatulence is a red flag.

Everyone’s flatulence baseline is different, and farting more frequently than your  “usual” every once in a while is generally no cause for concern. This uptick could be related to diet, a period of swallowing more air, and other temporary lifestyle changes. 

That said, if your flatulence becomes more frequent or severe—without any major diet or lifestyle changes—there could be an underlying food intolerance or health condition at play. In that case, chat with your healthcare provider about your symptoms. You’ll also want to speak with a professional if your excessive gas is paired with pain, unexplained weight loss, blood in stool, or diarrhea.

Frequently Asked Questions (FAQs)

• Why are my farts wet? Sometimes, gas isn’t the only thing that shoots out of your rear during a fart. If a toot feels, erm, wet, you may have released some watery stool, too. This might happen after childbirth, if you’re taking certain medications, or if you’re experiencing digestive issues. When you’re dealing with the runs, that soft stool is more likely to accidentally leak out with your gas. Backed up? Hard stool can cause the rectal muscles to stretch and weaken, which can allow the watery stools that are built up behind it to escape. An occasional damp fart usually isn’t a cause for concern, but if it occurs frequently or over prolonged periods, you may want to chat with your healthcare provider.³⁰ 
• Why do my farts smell? Foods that are high in sulfur—such as animal proteins, cruciferous vegetables, and some legumes—can cause farts to smell worse than usual. 
• Why do my farts burn? Spicy foods are the main culprit here. Capsaicin, the chemical that gives peppers and other foods their signature heat, irritates the digestive tract and can cause a burning sensation when farting or pooping.³¹ (Remember, what goes in must come out!) Your farts may also burn if your anal tissue is irritated, such as after a bout of diarrhea. Again, a burning fart typically isn’t something to worry about, but speak with your healthcare provider if you regularly experience pain while farting or pooping.

The Key Insight

Whether you realize it or not, everyone around you is farting about a dozen (or more) times each day, thanks to natural digestive processes. The sounds and smells may vary, depending on the person, their diet and health, and lifestyle factors. 

All this to say: To have gas is to be human, and there’s no need to feel ashamed or embarrassed about it. Instead, try to take each toot as a reminder of your twisty, turny, downright tantalizing gastrointestinal system.

The post Your Shame-Free Guide to Gassiness appeared first on Med-Lock.

The microbiomes of your body are habitats of habit, and their ecosystems thrive on moderation and balance. This means that gradual changes tend to be less destabilizing to your resident microbial communities—and more effective in the long run. 

Here are 12 routines that can support three of your body’s microbiomes this year: the gut, the skin, and the vagina. 

For the Gut Microbiome:

1. Quit fad dieting for good and adopt a mentality of more.

In 2025, don’t fall for the next “latest and greatest” diet plan to pop up on your TikTok feed. Extreme diets can be problematic for many reasons—not least of which is their impact on the gut microbiome. 

When you suddenly cut out entire food groups or drastically increase your intake of certain nutrients, you risk “shocking” the microbiome, resulting in a decline in beneficial bacteria that depend on those nutrients.¹ This can manifest in gas and bloating, fatigue and low energy, and low mood—all of which can derail your goals faster than you can say “juice cleanse.”^2,3,4

For example, a low-carb or low-calorie diet might reduce levels of bacteria that produce short-chain fatty acids (SCFAs), which are crucial for gut and overall health.⁵ Extreme diets can also lack the nutrient diversity necessary to support a diverse microbiome—a key indicator of GI health that’s linked with better digestion, gut barrier integrity, immune function, and mental health.^6,7,8

2. Craft meals your microbiome can’t wait to dig into.

At a fundamental level, food is fuel—for your muscles, your brain, and definitely your gut microbes.⁹ In order to best support your gut microbiome, aim to eat a wide array of soluble and insoluble fiber, prebiotics, monounsaturated fats, and fermented foods.

Instead of eating less of this or that, try gradually filling your plate with more of these nourishing ingredients and see how it makes you feel.

EXPLORE FURTHER: Microbiome-Friendly Recipes for Your Next Dinner Party

3. Schedule a regular 1:1 with your poop. 

As your poop snakes its way through the digestive highway, it encounters highly acidic stomach juices and trillions (yes, with a “t”) of bacterial cells in the gut. All of these roadside attractions affect your number twos’ shape, color, size, consistency, and smell. 

Taking a peek in your toilet bowl before you flush can, in turn, clue you in on the state of your digestive health. Not bad for a habit that takes less than 10 seconds a day. Here’s a comprehensive guide to decoding your poop at home—and how to get your stool back on track when you notice something is off.

4. Ease into a gentle movement routine.

Exercise as a whole can do your gut a lot of good. It’s been shown to increase microbial diversity, stimulate the growth of bacteria that support mucosal immunity (the immune system housed in the gut lining), and encourage bacteria and functional pathways that can create SCFAs and other protective substances.^10,11

However, high-intensity training (especially without proper rest) may actually increase gut wall permeability, potentially enabling pathogens to enter the bloodstream. This, in turn, could contribute to an uptick in inflammation.¹²

Low- to moderate-intensity movements tend to be more beneficial to the gut microbiome.^13,14 Activities like walking can increase the presence of certain health-promoting bacteria like Faecalibacterium prausnitzii, one of the main producers of the important SCFA butyrate.¹⁵ 

One social media trend that we can actually get behind for 2025 is the “fart walk”—a quick, feel-good stroll after meals that may help reduce belching, gas, and bloating, too.¹⁶ Try to get in the habit of going on one after breakfast, lunch, or dinner for a week and see if it’s a routine you enjoy and want to stick with. 

5. Feel the difference with DS-01^® 

Taking a (research-backed) probiotic is an easy, validated way to ensure you’re regularly supporting your gut microbiome. Sometimes, diet and lifestyle only get you so far. Adding probiotics to your routine can ladder up to better digestive health and gut function—365 days a year.

That’s where Med-Lock’s DS-01^® Daily Synbiotic comes in. The two-in-one probiotic and prebiotic formula delivers 24 clinically and scientifically studied probiotic strains to the gut. Taking it consistently is a simple daily habit that’s associated with gut (and whole-body) benefits. Read all about ‘em here.*

6. Be a little stricter about mealtimes.

You get hangry when dinner is running 30 minutes late, and so do your gut microbes. Eating meals at certain times each day creates a pattern, and this regularity helps our gut bacteria know when to expect food.¹⁷ (For example, if you eat breakfast at 8 a.m. every day, your gut bacteria will adjust to be ready for food at that time.)

While your microbiota are flexible and adaptable, there is some research to suggest that this consistency is helpful for digestion, so try to be a little more of a stickler about meal times in the new year when you can and see if you notice any changes.¹⁷

7. Do what you can to drop unnecessary stress.

Between altering gut motility, increasing intestinal permeability, and reducing levels of beneficial bacteria (e.g., Lactobacillus and Bifidobacterium) while promoting the growth of harmful bacteria, stress can put your gut through the wringer.^18,19,20,21 

Compounding the problem: Due to the communication line between the gut and the immune system, these changes may also alter immunity, potentially increasing your odds of illness.²²

Sound stressful? Take a deep breath and build mindfulness, meditation, yoga, and exercise into your routine as best you can in the new year.²³ When done regularly, these practices may also support the production of beneficial compounds like SCFAs and feel-good neurotransmitters like serotonin and GABA by regulating the gut-brain axis. 

8. Nip bedtime procrastination in the bud.

Here’s a fun fact for the group chat: The gut microbiome operates on its own circadian rhythm, with certain species of bacteria becoming more active during the day and others at night.²⁴ 

This rhythmicity partially explains why when your sleep-wake cycle is thrown off, it may trigger GI issues.^24,25 In fact, not getting enough quality sleep is tied to reduced microbial diversity, fewer beneficial bacteria, and greater levels of inflammation-related bacterial strains.^26,27

There’s a harmful reciprocal relationship at play in the bedroom, too. Disrupted sleep patterns may disturb the gut microbiota, leading to dysbiosis (microbial imbalance). On the other hand, dysbiosis of the microbiome can also exacerbate sleep issues.²⁷ 

Again, our advice comes down to consistency. Try your best to stick to a sleep schedule and go to bed and wake up around the same time every day (even on weekends!). 

For the Vaginal Microbiome:

9. Try VS-01 Vaginal Synbiotic

An estimated 10 billion bacteria, fungi, and other microscopic organisms compose the incredible vaginal microbiome (VMB). There isn’t nearly as much research on the VMB as there is on other microbiomes like the gut, but it seems to play a role in fertility, infection risk, and even sexual pleasure.^28,29

Many common occurrences—from menstruation to sex—alter the composition of the vaginal ecosystem and deplete its most protective bacteria: Lactobacillus (L.) crispatus. Med-Lock’s first vaginal care product, VS-01 Vaginal Synbiotic, is designed to restore L. crispatus and defend the vaginal microbiome from disruptions and imbalances.*

Born from 15+ years of research in the lab of renowned microbiome scientist Dr. Jacques Ravel, it’s the first vaginal suppository formulated with three bacterial strains that have been clinically validated to restore a healthy vaginal microbiome.*

Learn more about what leading care providers are calling a “paradigm shift in how we think about and care for vaginal health” here.

10. Swap out your “feminine hygiene” products.

While VS-01 populates your vagina with protective lactobacilli, using certain “feminine care” products (ironically) does the opposite.

Just like you wouldn’t wash a cast iron pan in hot, soapy water (since this strips the top coat of its non-stick seasoning), you shouldn’t wash your vagina with harsh products like douches either. In doing so, you can accidentally disrupt vaginal flora, which leads to irritation.^30,31 

Instead, get in the habit of washing your vulva with warm water or a gentle, fragrance-free soap. 

EXPLORE FURTHER: The Main Disruptors of the Vaginal Microbiome: A Research Analysis

For the Skin Microbiome:

11. Prioritize time outdoors. 

The ecosystem surrounding you influences the ecosystem within you. Researchers speculate that the microbiomes throughout your body (including on your skin) “pick up” some of the beneficial microbes you encounter in the great outdoors—and that these interactions are essential for shaping the immune system and inflammatory response.³²

Think of ways you can add small doses of outdoor time into your day in the new year; maybe you take a Zoom meeting while on a walk, sip your coffee while sitting on your porch, or take your lunch to a grassy knoll at the park. 

EXPLORE FURTHER: What Spending Time Outside Does to Your Microbiome

12. Phase harsh products out of your home cleaning routine.

In 2025, let’s listen to microbiologists and stop overusing antibacterial cleaners and bleaches at home. These products kill off harmful bacteria that can cause illness (think: norovirus, salmonella), but they also wipe out the “good” bacteria from your environment. And their compounds have been shown to disrupt the skin’s protective epithelial barrier.³³ 

Of course, strong cleaners are sometimes necessary to kill pathogens, such as in food prep areas exposed to raw meat or eggs. But they’re generally not required for everyday cleaning. Instead, opt for gentler options like vinegar, baking soda, and water for routine scrubbing. 

The Key Insight

Think of your body’s microbiomes as wise grandparents. They don’t adapt well to sudden change and prefer to take the tried-and-true route over more “disruptive” alternatives. In 2025, let’s do these microbial elders a solid and establish stable, consistent routines for lasting whole-body health. 

The post Routines Over Resolutions: 12 Healthy Habits for Your Microbiome appeared first on Med-Lock.

This seasonal shift makes sense. The combination of fewer daylight hours and chilly temperatures can make even the most upbeat people feel down in the dumps. But there’s another factor at play too: your gut microbiome. And unlike the solar zenith angle, this one falls largely within your control.

Let’s break down why your mood might dip during winter, cover when the winter blues become something more serious, and explore how your gut microbiome can be a crucial seasonal ally. We’ll wrap by sharing five tips to help you make your own sunshine—no matter the weather forecast. 

Darker Days, Darker Moods

First, a little geoscience refresher: Thanks to the Earth’s tilt, there are fewer daylight hours throughout the winter months. Depending on your location, the difference in sunlight can be drastic. This year, Juneau, Alaska will see the sun for just 6 hours and 23 minutes on the winter solstice, while the city basked in over 18 hours of daylight on the summer solstice.²

Each additional hour spent in outdoor sunlight during the day has been linked with lower odds of major depressive disorder, antidepressant use, and poor mood, as well as greater happiness, according to a 2022 study of more than 400,000 people.³

On the other hand, darker days can have a profoundly negative impact on your mind—and cause ripple effects throughout your body. Let’s dig into why that is: 

• Sunlight exposure is one of the main ways your body synthesizes vitamin D. The aptly nicknamed “sunshine vitamin” may influence mental and emotional health through a sequence of intricate biological processes.⁴ First, vitamin D activates an amino acid called tryptophan. Then, tryptophan is synthesized into serotonin—one of the hormones that helps you feel mentally balanced and calm. According to one small study, sunlight also keeps serotonin levels up by decreasing the activity of a protein called serotonin transporter (SERT). SERT’s job is to collect and recycle serotonin after it’s been released. When its activity is reduced, more serotonin stays available for your brain to use. In some people, shorter days and longer nights (i.e. less sunlight) lead to higher SERT activity, which reduces the amount of serotonin available to the brain.⁵ 
• Exposure to sunlight regulates your body’s circadian rhythm—and, in turn, the natural ebbs and flows of certain hormones.⁶ Disrupted circadian processes may contribute to mood and sleep disorders during winter.⁷
• With the sun setting earlier, your body may also release more melatonin into your bloodstream.⁸ The problem: The happy hormone serotonin is used to create melatonin. During longer periods of darkness, your body may deplete your serotonin supply to keep the melatonin pumping—and that drain on serotonin can affect mental health. 
• Finally, winter conditions can make it more challenging to live a healthy lifestyle. Having less access to daylight has been linked with reduced physical activity, which might negatively impact mood and quality of life.^9,10 If you live in an area that gets cold during winter, exercising (or simply leaving the house) becomes even more challenging. 

When Sad Becomes SAD

For some people, the downcast disposition that persists through the colder, gloomy months isn’t just a case of the “winter blues.” It’s veered into seasonal affective disorder, aka SAD.

SAD is a type of clinical depression that impacts daily life. It occurs during specific seasons and typically lasts for about 40% of the year, beginning in late fall or early winter and resolving in spring or summer. (It’s possible to experience SAD in the summer, too, though it’s not as common.)^11,12

Those who suffer from SAD exhibit depressive symptoms, including a loss of interest or pleasure in activities previously enjoyed; feelings of hopelessness, guilt, or worthlessness; and persistent sadness or depressed mood. They may also deal with sleep disturbances, food cravings, or the desire to withdraw socially during certain seasons.¹² 

So what’s the line between the diagnosable condition and simply feeling blue? To be diagnosed with SAD, folks need to have symptoms during the same season for at least two consecutive years, and these symptoms must interfere significantly with day-to-day functioning.¹³

The symptoms of the winter blues may be similar to those of SAD, but they are generally milder, temporary, and less impactful to daily life. 

Winter blues can generally be relieved with the help of simple lifestyle changes, such as spending more time outside and working more movement into your day. SAD, on the other hand, isn’t as quick of a fix. If you show any of the symptoms, that’s your sign to chat with a healthcare provider.

How Your Gut Microbes Influence Your Winter Mood

Clearly, your outside environment (sunlight, temperature, etc.) influences your mood each season. But your internal ecosystem does too. The composition of microbes within your gut can impact your mental health in winter for the following (fascinating ) reasons:

1. Vitamin D is a major player in gut health. 

Aside from its role in regulating serotonin production, vitamin D from UVB light has been shown to support the integrity of the gut barrier and increase microbial diversity (a key indicator of gut health), as shown in a small pilot study on healthy young females with relatively pale skin.^14,15 (It’s worth noting that we could use more research in a more diverse group of participants, though.) 

Without enough vitamin D, the gut microbiome’s composition may take a turn for the worse. A lack of vitamin D can also negatively affect the gut-brain axis—the telephone line between the gastrointestinal tract and central nervous system that influences mood and behavior.¹⁶ 

Ultimately, these microbial shifts could play a role in the development or exacerbation of the winter blues or SAD symptoms. Exhibit A: Those with depression may show altered gut microbiota profiles, with fewer “good” bacteria and more that are potentially harmful.¹⁷ 

2. Gut microbes help keep your dopamine levels on point.

Changes to the gut microbiome that influence the production of “feel good” neurotransmitters like dopamine can also impact mood. 

In a strong, resilient gut microbiome, gut microbes and their metabolites play a significant role in dopamine production and regulation. Others serve as bodyguards for “dopaminergic neurons,” protecting the neurons from damage.¹⁸ 

Meanwhile, there are dopamine villains in the gut, too. Some microbes can trigger the release of endotoxins—molecules that set off an immune response and cause inflammation throughout the body. That process can damage those dopaminergic neurons and slash dopamine production and release.¹⁸

In other words, balancing beneficial and harmful gut microbes is essential for keeping your dopamine levels *just right*.

3. Your gut is responsible for the vast majority of your serotonin production.

As mentioned, serotonin is used to create melatonin and, as a result, supports healthy sleep-wake cycles. The kicker: Roughly 90% of your body’s serotonin is produced in your gut.¹⁹ And if your microbiome isn’t in a well-balanced, diverse state, your serotonin levels may be impacted. Cue the tired, crying emojis.

4. Your GI tract also pumps out sleep hormones. 

Along with the pineal gland—a tiny endocrine gland in the brain—the GI tract also produces melatonin. Your resident microbes assist in the process of converting tryptophan to serotonin and finally to melatonin, and melatonin itself supports the proper composition and dynamic of the gut microbiota.^20,21 

This means a change in the gut microbiome could lead to a change in melatonin production, potentially affecting mood, sleepiness, and other factors that fall under the hormone’s domain.

5 Ways to Boost Your Mood—and Microbiome—This Season

Winter is coming. Add these mood- and gut-enhancing tips to your toolkit, and you may find yourself feeling brighter even during the darkest days of the season. 

1. Pencil in sunshine (or sunlamp) time. Treating yourself to light during the day helps maintain adequate melatonin and serotonin production, and studies have shown that it can improve short- and long-term mood.^22,23 Head outdoors during the daylight hours, keep your blinds open, and re-arrange your home or office space so you’re getting sunlight as much as possible throughout the day. Using a sun lamp or light therapy box can also work in a pinch. Research shows that sitting in front of one for 20–60 minutes per day, typically first thing in the morning, can ease symptoms of SAD in as little as 2–4 weeks.^24,25,26,27
2. Get your body moving. Elle Woods was right: Exercise gives you endorphins, and endorphins do make you happy. Research shows that exercise may be as effective for reducing depression as cognitive behavioral therapy or medications, and combining exercise with antidepressants tends to improve symptoms more than medication alone.^28,29,30 As a whole, regular exercise can also increase the number of beneficial microbial species in your gut and enhance microflora diversity.³¹ Take a bundled-up walk or jog in your neighborhood (or on a treadmill), flow through a yoga video, or lift weights to reap the benefits for your gut-brain axis.
3. Build opportunities for connection into your day. As cozy as your couch may be, hibernating at home throughout the winter may worsen mood, and lacking social support is a risk factor for depression.^32,33 Join a book or run club, slot regular coffee chats with friends on your calendar, or volunteer in your community to get your daily dose of social interaction. 
4. Focus on fiber, fermented foods, fatty acids, and vitamin D. Eating a gut-friendly diet can promote both physical and mental health in wintertime (and all year round). Everyone’s nutrition needs are different, but for the most part, fiber-rich fruits, vegetables, legumes, nuts and med-locks; fermented options; and omega-3 fatty acids tend to be best for ​​nurturing the microbiome and mental health by extension.^34,35 With fewer opportunities to douse yourself in sunshine in winter, you can also prioritize foods high in vitamin D (oily fish and eggs, to name a few), which may help support the production of mood-regulating serotonin. A daily vitamin D supplement may also support mood, though current research findings are mixed.^36,37,38
5. Book an appointment with your healthcare provider if you think you might have SAD. If your seasonal symptoms are significant, long-lasting, and are impacting your daily life, chat with a healthcare provider. They can help you determine if you’re experiencing SAD and develop a personalized treatment program. They may recommend common methods such as talk therapy (particularly Cognitive Behavioral Therapy), antidepressant medications, or a combination of multiple options.³⁹

The Key Insight

A lack of vitamin D- and serotonin-producing sunshine, plus an influx of melatonin, can dampen your mood throughout winter. Tending to your gut health may help you get through the season feeling more like yourself. 

Winter isn’t the only time that it pays to know about the gut-brain axis. Read the latest research on this superhighway between the gut and the brain—and its many implications for your health.

If you feel your depression is severe or if you are experiencing suicidal thoughts, consult a physician immediately or seek help at the closest emergency room. The 988 Suicide & Crisis Lifeline provides 24/7, free, and confidential support for people in distress as well as prevention and crisis resources for you or your loved ones. Call or text 988 or online chat at 988lifeline.org.

The post Can Microbes Squash the Winter Blues? appeared first on Med-Lock.

Let’s peel back the layers of what makes vegetables so good for your gut, and explore which types seem to be the most beneficial. Along the way, we’ll cover how to prep your veggies to be the most nutritious—and the least likely to make you gassy.

Why Is Your Gut So Into Vegetables?

1. They’re full of fiber.

Fiber is a “complex” carbohydrate, meaning it’s composed of long chains of sugar molecules that are difficult to break down during the earlier stages of digestion. This allows fiber to reach the large intestine (home base for most of your gut bacteria) undigested and ready to be utilized.

Vegetables tend to contain a mix of insoluble and soluble fibers. Insoluble fiber is great at bulking up your poop and helping to support regular bowel movements. Soluble fiber, on the other hand, attracts water and creates a gel-like substance as it moves through the body. Once it reaches the large intestine, your resident microbes dig in—literally. They ferment the viscous fiber gel and, as a result, create short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate.²

These byproducts play essential roles in gut and metabolic health, acting as energy sources for the colon and supporting the beneficial bacteria in the gut by suppressing the growth of pathogenic bacteria, promoting gut-barrier integrity and reducing inflammation.^3,4,5

2. They’re a source of antioxidants. 

Many of the best vegetables for gut health contain antioxidants such as vitamins A and C, carotenoids (including beta-carotene), and glutathione. Antioxidants play an important role in stabilizing any circulating harmful molecules that have gone rogue and started to damage the walls of the intestines. In doing so, they help maintain the integrity and function of the gut barrier.⁶ 

3. They’re packed with polyphenols. 

Finally, vegetables often contain polyphenols. These have antioxidant effects and they can also function as prebiotics—substrates that are selectively broken down by gut bacteria into beneficial metabolites.^7,8,9 

EXPLORE FURTHER: Prebiotics 101

The Very Best Veggies for Gut Health

These 11 vegetables are particularly high in nutrients that support a resilient gut environment. That said, the “best” vegetables for gut health are the ones you actually enjoy. So just because you’re go-to roughage didn’t make the list, that shouldn’t stop you from eating it.

1. Carrots

Though they’re well-known for their vision benefits, these root veggies are also rich in nutrients that support gut health. 

Each 100-gram serving (about one medium carrot) boasts 3.1 grams of fiber; about 10% of the daily recommended intake.^10,11 Plus, research suggests that carrot’s carotenoids—antioxidant phytonutrients that lend the veg its signature orange hue—may also help improve intestinal barrier function and positively influence the composition of the gut ecosystem.^12,13,14 

2. Sweet Potatoes

In addition to carotenoids, sweet potatoes offer a one-two punch of fiber and flavonoids that support overall gut health.¹⁵ The fiber in this vibrant orange veggie has prebiotic effects, increasing “good” bacteria such as Bifidobacterium and Lactobacillus and reducing “bad” bacteria like Enterobacillus, Clostridium perfringens, and Bacteroides.¹⁶ 

Meanwhile, one of its resident flavonoids, anthocyanin, provides a grocery list of perks. It helps induce SCFA production, maintain gut barrier integrity, and reduce inflammation.^17,18

3. Beets

Adding more beets to your life is well worth the stained fingers. The phytochemicals responsible for its red-yellow coloring, betalain, can help reduce inflammation in the gut. Not to mention, beet’s other components, like nitrate, carotenoids, and polyphenols have antioxidant and anti-inflammatory capacities, and they may increase the production of SCFAs by your resident microbes.^19,20,21 

4. Onion

Turn to onion to get your fill of prebiotics such as inulin, fructans, and fructooligosaccharides (FOS)—the latter of which may help build up beneficial gut flora and improve several conditions including diarrhea and gastrointestinal disorders.²²

5. Garlic

Along with the prebiotics inulin and FOS, garlic offers antioxidant and anti-inflammatory properties. Its allicin (the compound that gives garlic its pungent smell) is known for its antimicrobial, immune-supporting effects and ability to improve intestinal barrier function.^23,24,25 

6. Brussels Sprouts

Fiber? Antioxidants? Check and check. Brussels sprouts contain 4.8 grams of fiber per 100-gram serving (around 6-8 sprouts).²⁶ They’re also rich in polyphenol kaempferol, which has shown to be particularly effective in preventing cell damage.^27,28 The American Institute for Cancer Research even notes the little green gems can have cancer-preventing properties.²⁹

7. Broccoli

The tree-like veggie holds many gut perks within its canopy. Broccoli contains insoluble fiber to support consistent poops, and just one cup packs more than an entire day’s worth of vitamin C (a micronutrient with antioxidant effects).³⁰ Add broccoli to your plate and you’ll also nab sulforaphane, a compound shown to have anti-cancer and anti-inflammatory properties.^31,32,33

8. Red Bell Peppers

Bell peppers’ main claim to gut health fame lies in their antioxidants. Bell peppers, particularly red bell peppers, are loaded with vitamin C, beta-carotene, and other antioxidant compounds.³⁴ 

9. Asparagus

Asparagus contains fiber, vitamin A, vitamin C, and glutathione (which plays an important role in curbing oxidative stress and regulating the immune system).³⁵ The plant’s fibrous, woody stems and roots are also being studied as potential prebiotics.³⁶ 

10. Kale

The tough leafy green contains fiber, anti-inflammatory antioxidants like vitamin A and vitamin C, and prebiotics that help promote intestinal microbial diversity and stimulate the immune system.^37,38 One small study also found that eating kale alongside a high-carb meal was more effective at preventing blood sugar spikes than eating a high-carb meal alone.³⁹

11. Spinach

Like kale, spinach is rich in antioxidants like vitamins A and C. It also contains carotenoids like lutein, which may help reduce the risk of developing certain diseases like cancer.^40,41

What’s the Deal With FODMAPs?

If you’ve never heard of FODMAPs, allow us to break down the funky acronym: FODMAPs stand for fermented oligosaccharides, disaccharides, monosaccharides, and polyols (whew!). These short-chain carbohydrates are poorly absorbed in the small intestine and readily fermented by bacteria in the colon, producing gas.⁴² 

Many vegetables—including beets asparagus, Brussels sprouts, onion, and garlic—are high inFODMAPs. So, some people (particularly those with IBS or SIBO) may find that eating these foods triggers gas, bloating, cramping, or diarrhea.^42,43 

The catch: When you give up these foods in the name of stomach comfort, you miss out on their fiber, vitamins, minerals, and prebiotics. “Removing [FODMAPs] is like ‘starving’ your gut microbes, which can have a negative effect on gut microbial abundance and diversity,” Dr. Emeran Mayer, gastroenterologist and member of Med-Lock’s Scientific Board, previously told Med-Lock.⁴³

All that’s to say, you should chat with your healthcare provider if you’re considering a low-FODMAP diet. They’ll be able to guide you through the best course of action and help you support your microbiome along the way.

How To Eat 30+ Plants a Week

Vegetables offer an array of gut-friendly nutrients, so the more variety of them you eat, the better.

A 2018 citizen science project, aptly called the American Gut Project, found that consuming 30 or more different types of plants per week was linked to greater gut microbiome diversity. The participants who noshed on 30+ types of plants also had fewer antibiotic-resistance genes in their microbiomes than the people who ate fewer than 10 of them.⁴⁴

Here are some veggie-forward ways to reach that 30-plant threshold week after week:

1. Turn veggie peels into chips: Rather than throwing out your veggie peels, toss them in some olive oil and spices and bake until crispy. The peels of vegetables like potatoes, carrots, zucchini, cucumber, and eggplant are rich in fiber, vitamin C, and other essential nutrients that support microbial diversity and regularity. The peels of potatoes, in particular, often contain higher levels of several B vitamins than the flesh.^45,46 
2. Craft a crudité platter: Swap your charcuterie board with a platter of carrots, broccoli, cauliflower, celery, bell peppers, green beans, and radishes, paired with your favorite dips and spreads. These veggies often boast stool-bulking insoluble fiber, which promotes regularity. Add some onions, roasted garlic, and asparagus to up the ante with prebiotic fibers.⁴⁷
3. Whip veggies into soup before they go bad: When carrots, peppers, tomatoes, and potatoes are looking worse for wear, simmer them into a soup. In doing so, you’ll avoid food waste and help out your gut. Cooking veggies may break down some of their fiber and make them easier to digest, which can be beneficial for folks who tend to experience digestive discomfort from fiber-rich foods.⁴⁸ Cooking tomatoes and carrots with olive oil, in particular, also increases their levels of antioxidants like lycopene and beta-carotene.⁴⁹
4. Switch up your salad base: Why limit your salad greens to spinach and kale? Heartier veggies like Brussels sprouts or chopped broccoli also make for a wonderful base.
5. Enjoy a mixture of raw and cooked veggies: A balance of both raw and cooked vegetables may provide the widest range of benefits for the gut microbiome. Raw vegetables offer prebiotics and fiber, while cooked vegetables deliver easily accessible nutrients and are gentler on the stomach, especially for people with sensitive digestive systems. Variety is the spice of life, so there’s no need to choose one over the other—even in the same meal!

Clearing the Air on Veggie Farts

No matter how much you love vegetables, they may not love you back. For some folks, certain types of veg can be challenging to digest and may lead to gas and bloating. 

Fiber and prebiotics (think: inulin and fructooligosaccharides) are contributing factors, as they can’t be fully digested in the small intestine. When they reach the large intestine, they’re fermented and processed by gut bacteria, generating hydrogen, methane, and carbon dioxide gasses in the process. And all that gas needs somewhere to go! 

You also may toot more after eating veggies like broccoli and Brussels sprouts, which are not only high in fiber but also contain a complex sugar called raffinose that is fermented by gut bacteria and can lead to gas.^50,51

Everyone reacts to these foods differently. Some people have microbiomes that are richer in bacteria that can efficiently break down fiber and complex carbs, producing less gas. If your microbiome composition isn’t as efficient, these tips may help minimize that “I-need-to-fart-ASAP” feeling.^52,53

• Slowly mix fiber into your diet. Gradually increasing your intake of fiber-rich foods can give your microbiome the time it needs to adjust to the roughage.⁵³ This game plan may also support the slow-and-steady growth of microbial species that are more efficient at breaking down fiber, helping to reduce gas production and bloating gradually over time. 
• Cook your veggies. Cooking vegetables could break down some of their fiber, so your microbiome has to do less gas-producing work to digest them later.⁴⁸ (Think of it like soaking a baking sheet in hot water and dish soap before you give it a good scrub later that day.) If you are prone to gas, try eating mostly cooked vegetables and gradually adding raw ones to help your gut microbiome adapt over time.
• Choose low-FODMAP veggies. If you’re particularly sensitive to FODMAPS, consider prioritizing veggies that contain lower levels, including carrots, zucchini, and bell peppers. But again: Make sure to chat with a healthcare provider before you cut FODMAPs from your diet entirely. 

The Key Insight

Some of the best vegetables for gut health are rich in compounds like fiber, antioxidants, and polyphenols that support bowel movement regularity, microbiome diversity, and more. So stock your fridge with a handful of your favorites, as well as fruits and fermented foods to round out your plate—and your microbiome.

The post 11 Vegetables to Support Your Gut Health (Sans Bloat) appeared first on Med-Lock.

The prebiotics market has nearly tripled over the last decade, and public interest has skyrocketed along with it.¹ According to Google data, there were more searches for prebiotics this January than ever before. Clearly, people are increasingly asking what these compounds are and what they can do for their health—and we’re here with the answers. 

Our team at Med-Lock obsessively tracks the latest microbiome science, so if you’re looking to learn more about prebiotics (beyond a watered-down definition), you’ve arrived in the right place. Here’s your in-depth guide to what prebiotics do, how they work, why they’re not the same as fiber, and how to get your fill through diet and supplementation.

What Are Prebiotics?

Prebiotics were first defined around the same time that Amazon launched—yes, that recently. In 1995, microbiologists Glenn Gibson and Marcel Roberfroid described them as non-digestible food ingredients that improve the health of the host, specifically by stimulating the growth or activity of bacteria in the colon.² 

Over the last 30 years, this definition has been clarified and updated. The International Scientific Association for Probiotics and Prebiotics (ISAPP) now defines a prebiotic as “a substrate that is selectively utilized by host microorganisms conferring a health benefit.”³ Let’s break down this short (but surprisingly complex) definition:

• Substrate: A substrate is a substance that provides nourishment for an organism (in this case, a microbe), helping it to thrive.
• Selectively Utilized: This clarifies that prebiotics must impact a limited group of resident or exogenous (introduced from the outside) microorganisms—not the entire microbial ecosystem. They should only feed beneficial or commensal (“good”) microbes, not harmful bacteria or pathogens.
• Conferring a Health Benefit: The resulting health benefit is what differentiates a prebiotic from any other substrate that can be broken down by microbes. Specifically, a prebiotic needs to sustain, improve, or restore the health of the microbiome’s host (you!). Prebiotics were originally synonymous with the gut/colon, but we now know they can benefit any microbial system. 

Some of the best-known prebiotics—inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), and resistant starches—are technically soluble fibers. But non-fiber substances including polyphenols can also be prebiotics.⁴ (We’ll dig into those in detail later.) 

How Prebiotics Work 

Once you consume prebiotics, here’s what happens under the hood:

Step 1. Prebiotics travel through the digestive system.

Prebiotics that target the gut microbiome must make the journey from your mouth to your colon before they can confer their health benefits. 

Some prebiotics are composed of carbs and fibers with complex molecular structures, so they’re not easily broken down by the hydrochloric acid in the stomach or the digestive enzymes in the small intestine.⁵ (By comparison, other food groups like simple sugars and proteins are easily broken down by amylase, protease, and other enzymes in the upper digestive tract.)⁶ 

Step 2: Your microbes mingle with prebiotics. 

After the prebiotics pass into the large intestine, your resident microbes can get to work processing them. Unlike the digestive enzymes in the upper GI tract, some bacteria in the colon can break down the complex carbohydrates found in prebiotics, such as inulin, FOS, and GOS, with the help of bond-breaking enzymes.^5,7

As we mentioned earlier, this is a selective process. Only some microbes break them down, including beneficial bacteria that are commonly used as probiotics like bifidobacteria and lactobacilli.

Other potentially pathogenic bacteria (like: E. coli and C. jejuni ) lack the enzymes required for this metabolic process.^8,9 Instead, these harmful bacteria grow and reproduce by focusing their efforts on easily digestible sugars and amino acids, often found in high-protein, high-sugar, or high-fat foods. 

Step 3: Health benefits follow.

In the process of interacting with the prebiotics, bacteria produce an array of beneficial byproducts. These include compounds like short-chain fatty acids (SCFAs). SCFAs like acetic acid, butyric acid, and propionic acid help maintain a slightly acidic environment in the colon that discourages the growth of harmful bacteria. This is where the health benefits of prebiotics come into focus.^5,10

Some “good” bacteria also produce antimicrobial compounds as they ferment prebiotics, which can slow the growth of “bad” bacteria. For example, certain Lactobacillus species produce lactic acid and bacteriocins, which have antimicrobial effects that can prevent pathogen growth.¹¹ The end result: a stronger, more resilient microbiome. 

Prebiotics Vs. Fiber

Despite sometimes being used interchangeably, fiber and prebiotics are not the same thing. While most prebiotics are dietary fibers, not all dietary fibers are prebiotics.

Prebiotics cannot be digested by humans and are primarily used by a limited group of “good” gut microbes (read: selective utilization).

Dietary fibers can’t be digested by humans either. Some are fermented and selectively used by gut microbes—but this isn’t a requirement to be classified as fiber. 

Soluble fibers (the type that can dissolve in water) function as prebiotics more often than their insoluble counterparts, since they are more easily fermented by bacteria in the colon.¹² 

P.S. Polyphenols—naturally occurring plant-based compounds, including phenolic acids, flavonoids, stilbenes, and lignans—are also a type of prebiotic.⁷ Instead of being fermented by bacteria, polyphenols are further broken down by bacteria into beneficial metabolites like urolithins. Urolithins have a wide range of benefits on mitochondrial function, inflammation, and muscle health and have even been shown to extend lifespan in animal models.^13,14

How to Get Prebiotics in Your Diet

Walking through the aisles of a grocery store, you’ll likely spot some packaged foods like sodas, bars, and shakes with added prebiotic substances. Ingredients like garlic, onion, honey, asparagus, apples, and certain grains also naturally contain prebiotics (though you’re not going to see this on their labels, due to FDA regulations.)³ 

While you certainly can get prebiotics through your diet, the concentration of prebiotics in various food sources tends to be relatively low.¹⁵ Dietary prebiotics are also highly variable, making it impossible to count them gram-by-gram. You’re better off monitoring your overall fiber intake instead.

Women should aim to consume 25 grams per day and men should get 38 grams, per the National Institute of Medicine. (Womp: The average American is falling short of this and only gets 15 grams).^16,17 

Generally speaking, the more fruits and vegetables on your plate, the more fiber you’ll consume. According to findings from a 2018 study called the American Gut Project, people who ate 30 or more types of plants throughout the week had a significantly more diverse gut microbiome than folks who ate fewer than ten.¹⁸

To increase the diversity of your diet, add some of these lesser-loved fiber- and prebiotic-rich foods to your cart:

• Cocoa: Rich in flavanols (a type of polyphenol), which have prebiotic effects¹⁹
• Seaweed: Contains polyphenols and polyunsaturated fatty acids that potentially act as prebiotics²⁰
• Unripe bananas: High in resistant starch, which acts as a prebiotic.²¹ Boil them, add them to oatmeal or stews, or blend them into a smoothie to make them more palatable.
• Dandelion greens: High in the prebiotic inulin²²
• Cooked, then cooled potatoes: Contain a resistant starch that functions as a prebiotic²³
• Onions, garlic, Jerusalem artichokes, and chicory root: Contains prebiotics oligofructose and inulin (albeit in low amounts)²⁴

P.S. Noshing on prebiotic-rich foods isn’t the only way to support your gut microbiome. Your gut functions best when you eat a wide variety of fruits, vegetables, legumes, nuts, and grains; prioritize foods with omega-3 fatty acids like salmon, avocados, and olive oil; and limit microbiome disruptors like alcohol and sugar that can cause bacterial imbalances.^18,25,26,27 

Prebiotic Supplements, Explained

While the best way to get fiber is through the diet, the best way to get verifiable prebiotic doses is through supplementation. 

To return to the definition of prebiotics, they must sustain, improve, or restore the health of the microbiome’s host. Unlike dietary sources, supplements contain consistent doses of prebiotic substrates (that are often orders of magnitude higher than those you’d get from food). They can also be clinically studied for their impacts on a host. 

According to ISAPP, it takes at least 3 grams of a prebiotic in order to confer a health benefit. Most prebiotic supplements will fulfill this using some combination of GOS, FOS, oligofructose (OF), chicory fiber, and/or inulin.⁴

Synbiotic supplements combine prebiotics with probiotics in order to deliver beneficial bacteria and the nutrients your microbiota needs to thrive.

This combo is meant to enhance the survival, colonization, and activity of probiotics, and research suggests that synbiotics may be more effective than probiotics alone. They’ve been shown to enhance the production of SCFAs, relieve digestive discomfort, and enhance gut immune function (though it’s hard to tell if these benefits are attributable to prebiotics, probiotics, or the synergy between the two).*^28,29,30 This is why you’ll find some form of prebiotic in every one of Med-Lock’s formulations.

Meet Your Prebiotic Dream Team

• Our DS-01^® Daily Synbiotic is formulated with 24 clinically studied probiotic strains, plus a polyphenol-based prebiotic. This non-fermenting prebiotic compound is derived from the fruit and skin of Indian pomegranate and is standardized to deliver efficacious polyphenols like Punicalagins and Ellagitannins. The synbiotic formula has been clinically shown to support comfortable and regular bowel movements in people who experience occasional digestive discomforts.*³¹ 
• Our PDS-08^® Pediatric Daily Synbiotic contains nine probiotic strains and a dual-phase prebiotic extracted from chicory root. The included inulin and FOS stimulate the growth of beneficial bifidobacteria and play a helping hand in producing beneficial SFCAs.*
• Our VS-01 Vaginal Synbiotic contains three proprietary L. crispatus probiotic strains, as well as a complex of nutrients the vaginal microbiome (VMB) needs to survive and thrive. This combination helps establish an optimal, resilient VMB and regulate vaginal pH.* 

The Potential of Prebiotics

One of the (many) fascinating areas of prebiotic research is how these substrates can be leveraged beyond the gut. Here’s the latest on their potential role in other biological biomes:

• The vaginal microbiome is primarily dominated by Lactobacillus species, which create an acidic environment that fends off conditions like yeast infections and bacterial vaginosis.³² Prebiotics such as FOS and lactulose feed the lactobacilli to maintain an inhospitable environment for harmful bacteria and yeast.^32,33 (PSA, you can find the former in our VS-01 Vaginal Synbiotic.)
• Your oral microbiome may also benefit from prebiotics. Feeding your mouth’s “good” microbes via prebiotics like xylitol and inulin may prevent the growth of harmful bacteria that cause plaque and gum disease, as well as stimulate saliva production that will neutralize teeth-eroding acid.³⁴ Stay on the lookout for prebiotics in products like toothpaste and mouthwash. 
• Finally, prebiotics are increasingly being harnessed for the skin microbiome. Studies suggest prebiotics may curb the development and severity of atopic dermatitis and eczema in infants, potentially by moderating bacterial growth and interactions with the gut’s immune system.^35,36

Frequently Asked Questions (FAQs)

What’s the difference between probiotics and prebiotics? 

Probiotics are live microorganisms that benefit host health when taken in adequate amounts.³⁷ Prebiotics are non-living substrates (like fibers, polyphenols, and other compounds) that selectively feed those beneficial microorganisms. 

If probiotics are the med-locks you plant in your garden, prebiotics are the water you give those med-locks to help them grow and thrive. 

EXPLORE FURTHER: Your Definitive Guide to All the ‘-Biotics’

What about probiotics vs. postbiotics? 

Postbiotics are bacteria that have been deliberately killed, but still lend a health benefit to the host.³⁸ They can act similarly to a probiotic, but they’re much easier to produce (since you don’t need to worry about them making it to the colon alive).

To continue with the garden analogy, postbiotics are the mulch you spread on top of your plants to stifle weeds and slowly feed the soil as it breaks down. 

When should I take prebiotic supplements?

You can take a prebiotic supplement anytime, morning or night. The most important thing is to do it consistently. (You wouldn’t water your flowers one time and leave them out in the blistering sun for weeks, would you?)

How many prebiotics do I really need per day?

To support your resident microbes, ISAPP recommends consuming at least 3 grams of prebiotics per day. You can do this by eating a diversity of fiber-rich foods and using a prebiotic supplement to fill in any gaps. 

How can I up my prebiotic intake?

Prioritize foods rich in soluble fiber, such as apples, bananas, oats, and beans.¹⁷ Since you’d have to consume a high volume of these foods to see their prebiotic benefits, taking a supplement is the best way to get verifiable prebiotic benefits.

What should I look for in a prebiotic supplement?

There’s a chance “prebiotic” won’t be front-and-center on your supplement’s label. Instead, zoom in on the ingredient list, searching for keywords like GOS, FOS, OF, chicory fiber, or inulin. Polyphenols can also clue you into a product’s prebiotic offerings, as is the case with our DS-01^® Daily Synbiotic.

The Key Insight 

The next time the question “What do prebiotics do?” comes up in your group chat, you’ll know the answer: They feed the good bacteria in your gut. When consumed in adequate amounts through diet or supplementation, prebiotics kick off a chain of events that ultimately enhances your microbiome and whole-body health. Next up on your TBR list: Probiotics 101.

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