• For better digestion, start with what’s on your plate: Diet plays an outsized role in shaping digestive health and comfort.
• That said, the highly interconnected nature of the digestive system means that there are plenty of lifestyle habits that can help improve digestion, as well…
• Regulating sleep, reducing stress, walking after meals, taking a probiotic, and checking before flushing can all make a difference. 

Diet is considered the primary modifiable factor in digestive health. What goes in dictates what comes out—and what happens along the way.

But eating plenty of fiber and fermented foods isn’t the only way to support the mechanical and microbial engine that is your GI system. Consider these additional strategies for supporting digestive health beyond food, from regulating your sleep timing to exploring your local park:

1. Aim to go to bed and wake up at the same time.

Prioritizing a consistent sleep schedule (going to bed and waking up at the same time each day) isn’t just good sleep hygiene—it’s a powerful cue for your gut. 

Many organ systems in your body run on a daily circadian clock, shifting outputs gradually throughout a roughly 24-hour cycle. (Your blood pressure, for example, tends to dip during the night and be highest in the late afternoon.)¹ Your digestion is no different: The various stops along your digestive highway—from your stomach to your colon—depend on a strong circadian rhythm to function reliably.²

For example, early research suggests that circadian rhythm disruption is associated with an imbalance of the gut microbiome—which could pave the way to digestive discomforts (think: gas, bloating, and uncomfortable bathroom visits).³ Going to bed and waking up at the same time helps synchronize your internal circadian clock with external light-dark cycles, which benefits your gut health.

2. Take a probiotic with targeted strains for digestive health.

Regularly taking a probiotic can help fortify your gut with beneficial bacteria not commonly found in food. DS-01^® Daily Synbiotic is scientifically validated to deliver live and active bacterial strains to the gut microbiome, where they can interact with your resident microbes to confer health benefits to their host (that’s you!).* 

EXPLORE FURTHER: Med-Lock vs. Other Probiotics for Gut Health: Why Science and Quality Matter

The microorganisms in DS-01^® have been scientifically validated to support gut-barrier integrity, provide relief from intermittent constipation, and help ease occasional bloating.*^4,5 Think: Bifidobacterium and Lactobacillus strains that help strengthen the gut barrier so it can offer protection against pathogens and pro-inflammatory molecules.

The formula pays off in results you can feel (and see). As one Med-Lock member, Lilliana, notes, “I really started to notice a difference in my regularity and bloating about 3 or 4 weeks into [taking DS-01^®], while I was on a girl’s trip… My energy levels were fantastic, my regularity was great, and everything just felt good.”

3. Build out your stress-management toolkit.

When your body perceives it’s in danger—whether from an actual threat or just a nerve-wracking work presentation—it shifts into fight or flight mode, triggering a cascade of physiological changes that downregulate digestion via the gut-brain axis. 

During the stress response, blood flow is redirected away from the gut, digestive activity is reduced, and your transit time may slow to a halt.^6,7 In essence, your digestive system hits pause so your body can deal with the perceived emergency. Over time, this can increase one’s risk of GI conditions and discomforts. 

But here’s the encouraging part: the gut-brain axis is bidirectional, so relieving stress can also have positive impacts on the gut. Something as simple as taking slow, deep breaths has been shown to quickly quell the stress response, potentially benefiting digestive health.⁸ And there’s compelling evidence that stress-reducing exercises like yoga, when practiced regularly over time, can ease GI symptoms.⁹

Beyond the tried-and-true practices like yoga, breathwork, and meditation, you can play around to find a stress management toolkit that works for you. (Check out some ideas from our Science Communications team below!)

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4. Take a 10-15-minute walk outside after meals.

Taking a walk outside after eating is a one-two punch for digestion: Walking for 10-15 minutes after meals can help move food through the digestive system more efficiently, staving off gas and bloating.^10,11 Doing so out in your local park or green space may deliver even more benefits, since engaging with nature has been shown to increase diversity (a key element of resilience) in the gut microbiome.¹² 

Beyond exposing us to a tapestry of commensal bacteria, spending time in natural environments is known to reduce psychological stress, further supporting gut health. It’s all connected!¹³

5. Always look before you flush.

You get a report card on your digestion at least three times a week (and some people get one up to three times a day). It’s sitting in your toilet bowl. 

Your stool can deliver valuable insights into how food is—or isn’t—moving through your digestive tract. Reference this guide to decoding your poop and identify what its shape, size, color, smell, and even buoyancy says about your digestive health, as well as how to take targeted action as needed.

Frequently Asked Questions (FAQs):

What helps digestion immediately after eating?

Going for a brief 10-15 minute walk can help kickstart the digestive process on a strong note. Walking can cause your abdominal muscles to contract, moving food through your digestive system and accelerating gastric emptying.¹⁰ And the internet doesn’t call them “fart walks” for nothing: There’s some evidence that a post-meal walk can reduce gas and bloating, too.¹¹

Is having good digestion genetic?

Some elements of digestive health are genetic. For example, your genes can influence your levels of certain digestive enzymes and help lay the foundations of your gut microbiota composition.^14,15 Genetic factors also play a role in your susceptibility to certain digestive diseases.¹⁶

That said, other elements of digestive health are within your control. Eating a gut-healthy diet, taking a high-quality probiotic, and following the aforementioned lifestyle practices—consistent sleep, physical activity, and stress management—all positively impact digestion, regardless of your starting point.

If you’ve made changes to improve digestive health and are still experiencing unexplained discomfort, schedule a visit with a doctor who can run clinical tests to rule out underlying issues.

The Key Insight

Regulating sleep, reducing stress, walking after eating, taking a probiotic, and looking before you flush are all ways to build digestive health and all that comes with it: Regular and comfortable bowel movements, minimal gas and bloating, steady energy levels, and stable and reliable hunger cues. 

The post 5 Ways to Improve Digestion (That Have Nothing to Do With Food) appeared first on Med-Lock.

Med-Lock is honored to have him as our Chief Medical Officer. Needless to say, when Dr. Kassam talks, we listen. And when he shared his top protocols for determining probiotic efficacy, you can bet we took diligent notes. Here are the four “D’s” of his approach to analyzing a probiotic:

The Med-Lock Digest:

• The most effective probiotics for broad-spectrum benefits offer a diverse array of strains, utilize targeted delivery, include prebiotics to fuel microbial growth and function, and are backed by rigorous testing.
• Many products on the market fall short in at least one of these areas. They don’t survive digestion, lack microbial diversity, or make unsupported claims about their formulas. 
• Formulated with 24 diverse strains, a reliable ViaCap® delivery system, and a potent prebiotic from Indian pomegranate, DS-01® Daily Synbiotic is different. The synbiotic has been validated across four randomized, double-blind, placebo-controlled trials for gut and whole-body health outcomes.*

1. Diversity

Diverse environments tend to be more resilient. This is true whether you’re talking about a forest, a backyard garden, or the wonderfully wild landscape of the gut. Diversity ensures that if one species is lost or disrupted, others can step in to fill its role.

In the gut microbiome, Dr. Kassam explains, having a diverse array of bacterial strains is vital for resistance against pathogens, and loss of microbial diversity (dysbiosis) can be associated with compromised immunity.^1,2 Most probiotics are only formulated with a handful of bacterial strains, affecting their functionality and resilience.

It’s also worth noting that within each species of bacteria, there can be hundreds or even thousands of specific strains, each with its own effects. Some probiotic companies only disclose the species they use and not the strains, leaving customers without a key piece of information.

The Med-Lock Difference:

DS-01® Daily Synbiotic is formulated with, count ‘em, 24 different strains of bacteria that you won’t commonly find in yogurt or fermented foods and drinks. 

These bacteria span a wide genomic diversity (35,000 unique microbial genes) and include strains that have been scientifically shown to promote a range of whole body benefits, from easing bloating and intermittent constipation to promoting gut barrier integrity and a strong immune system.*^3,4,5

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

This is one reason why many people who take DS-01^® notice a variety of positive changes (beyond gut health). “When I take the Med-Lock probiotic, I can tell that it’s working. I can feel it. My skin feels better. I don’t feel bloated. I am going more regularly. The other probiotic that I was on, I didn’t experience that,” says one Med-Lock member, George.*

“Now that I’m on  DS-01^®, I feel so light,” says Med-Lock member, Megan. “I feel like I have more energy… I’m able to go do all the things that I want to do.”*

2. Delivery

Imagine you’ve just mailed a birthday package to your best friend, filled with a heartfelt note and a gift you’re sure they’re going to love. But the post office delivers it to the wrong address, and your friend never gets it. 

That’s basically what goes down when a probiotic isn’t properly formulated to withstand the journey through your digestive tract. Even the best strains aren’t worth much if they don’t get where they’re supposed to go, Dr. Kassam explains. 

As live organisms, probiotic bacteria are sensitive to factors like heat, oxygen, light, and moisture. En route to your colon, these good bugs must travel through your stomach: a highly acidic environment that kills most microorganisms. Some research shows that just 20–40% of probiotic bacteria survive the journey, depending on the strain, delivery method, etc.⁶

The Med-Lock Difference:

DS-01® is designed to ensure it makes it to its final destination intact. Its unique delivery system, the ViaCap®, contains an outer capsule that protects against oxygen, moisture, heat, and acidity to keep the microbial matter inside safe from disruptions. This outer capsule begins to dissolve once it makes it through the stomach and into the small intestine, transporting bacterial strains to the colon, where most of your gut microbiota reside.

EXPLORE FURTHER: Following the Journey of Your Food: From Eating to Excreting

Using a fermentation model that simulates all the compartments of the GI tract (SHIME®), we’ve demonstrated that the ViaCap® is able to withstand the harsh conditions of the stomach and protect the probiotic organisms on the way to their target site, ensuring a smooth delivery for your precious cargo. 

3. Do-Gooders

Prebiotics are non-living substrates that nourish gut bacteria and allow them to grow and thrive. These prebiotics—or “do-gooders” as Dr. Kassam calls them for the sake of this mnemonic—feed probiotics so they can do their job effectively. In the process of digesting prebiotics, probiotics also produce secondary compounds like short-chain fatty acids, which have whole-body benefits of their own (stimulating the production of dopamine, supporting a healthy inflammatory response, and promoting a strong gut barrier, to name a few.)^7,8,9,10 

EXPLORE FURTHER: Prebiotics 101

In essence, taking a probiotic that doesn’t contain a prebiotic is a bit like using a phone without a charger. There’s no guarantee it will have power when you need it most. 

The Med-Lock Difference:

DS-01^® is a symbiotic; a combination of probiotic bacteria and prebiotic substrates derived from the fruit and skin of Indian pomegranate.*¹¹

4. Data

Unlike pharmaceuticals, probiotic supplements don’t need to be rigorously tested on humans before they hit the market. This creates a fast track for rapid innovation and development, but it also opens the door for some products that are built on shaky (or non-existent) science.

As Dr. Kassam explains, “Most probiotic companies don’t do clinical trials and they very rarely interrogate the deep biology of why a probiotic works.” As of 2024, only about 16.7% of the 100,000+ supplements on the market had undergone clinical trials.^12,13

Instead, companies will make claims based on studies that have previously been conducted on the individual strains in their product. This is less than ideal for a few reasons. For starters, there’s no guarantee that these studies were conducted in humans. They could have been done on animals or cell cultures. Second, strain-level testing is not indicative of how a product works on the whole. There’s the possibility that its ingredients won’t confer the same benefits when combined, or that their impacts will differ from person to person.

The Med-Lock Difference:

If other companies study their products under a magnifying glass, we look at ours using the equivalent of the world’s best microscope. We conduct deep genomic sequencing, randomized controlled trials, and detailed safety testing on  DS-01^®. And we’re committed to continuing to test the product against new claims, so we can say with certainty what it is and isn’t scientifically validated to do.

EXPLORE FURTHER: How Med-Lock Is Setting a New Standard for Probiotics Research

So far, we’ve conducted four randomized, double-blind, placebo-controlled trials on  DS-01^® in humans, demonstrating how the synbiotic impacts a wide range of health metrics, down to deep biomarkers like urolithin A and butyrate. This testing has revealed that DS-01^®: 

• Supports comfortable and regular bowel movements in people who experience occasional digestive discomforts.*¹⁴
• Promotes gastrointestinal resilience and supports healthy gut barrier function following temporary disruptors.*⁴
• Increases the production of butyrate (a key short-chain fatty acid for immunity and metabolic health) in individuals with low baseline butyrate levels.*
• Increases the production of urolithin A—a metabolite that supports cellular repair and regulates key biological processes associated with longevity.*

The Key Insight

Every time you read about the “trendy” new probiotic to hit the market, remember the four D’s: Diversity, Delivery, Do-Gooders, and Data. We formulated DS-01® Daily Synbiotic to tick off all of these boxes and then some. The result is a clinically validated, scientifically grounded, and intentionally designed synbiotic that delivers real impacts people don’t want to go without. 

“I can’t see a time when I won’t be taking DS-01®, at least for the foreseeable future,” says Med-Lock member Melissa. “Experiencing the benefits that it’s offered my body has really been life-changing.”

The post A GI Physician’s Top 4 Tips for Choosing a Quality Probiotic appeared first on Med-Lock.

• 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.

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.

• Certain elements of celebrations (i.e., fatty foods, alcohol, late nights) can temporarily disrupt the gut microbiome.
• These disruptions can interfere with digestion and cause temporary bloating and irregularity.
• Med-Lock’s DS-01^® Daily Synbiotic is a recovery ally, packed with bacteria that restore healthy gut function during times of occasional disruption.*

Indulgence is the spice of life. Ordering the over-the-top meal on vacation, staying up late to catch up with friends, drinking in celebration with loved ones—these are occasions to cherish and savor. Guilt doesn’t need to be part of the equation, and gut issues don’t need to leave you with regrets.

Follow our game plan to help your gut reset, recover, and get back on track quickly after a treat-yourself moment.

The Top Gut Microbiome Disruptors

Let’s double-click on how certain elements of celebrations can impact the gut on their way down: 

• Delicious as they may be, foods that are high in saturated fat (like red meat) can slow intestinal transit time (how long it takes food to travel through the GI tract) and make stool harder to pass.¹ Plus, their high sulfur content can cause the stools that do touch down in the toilet to take on a funky odor.² Other types of trans fats (baked goods, fried foods) may disrupt gut microbiota composition and contribute to slower transit times, leading to some, shall we say, unnecessary roughness in the bathroom,³ while added sugars can weaken the all-important gut barrier.^4,5
• Alcoholic beverages can also be a buzzkill for the gut. As ethanol (the active component in alcohol) is processed, it can harm the mucosal lining of the gut. This increase in gut permeability can open the door for toxins to escape the gut and circulate throughout the body, triggering inflammation.⁶ Certain bevs, like beer, also contain additives such as high-fructose corn syrup and artificial colors and flavors. These have been linked to disruptions in the gut microbiome that could contribute to digestive issues over time.^7,8  Plus, the ensuing dehydration leads to slower transit time in the gut, which can result in the overgrowth of harmful bacteria and a decreased diversity of beneficial microbes.⁹

To add insult to injury, research suggests that once you throw more than one disruption into the mix, the impact on the gut microbiome can multiply (i.e., drinking alcohol and having a poor night of sleep can disrupt your gut more than either stressor alone).^10,11 

The disruptions listed above can shift the composition of the gut microbiome in as little as 24 hours (sigh).¹² And when the microbiome is destabilized, our guts are less equipped to defend against harmful bacteria, fungi, or other pathogenic microbes.

If left unchecked, these changes can impair the microbiome’s ability to break down dietary fiber into short-chain fatty acids (SCFAs) in the long run. Certain SCFAs, like acetate and butyrate, act as premium-grade fuel for intestinal cells and they help form a strong barrier between the gut and the rest of the body.^13,14 Without them, our guts are not as well-defended from disruptors, putting us more at risk of future digestive issues. 

Your Gut Recovery Game Plan

To get your gut health back on track after a big night has you feeling down, it’s important to give your “good” gut bacteria the materials they need to restabilize. In the days that follow, eat plenty of fiber-rich plants, fermented foods, and healthy omega-3 fats, and consider taking a science-backed probiotic for a more rapid reboot. 

Probiotics contain targeted bacteria strains that, when delivered to the gut, help outcompete potentially harmful bacteria and restore balance in the microbiome. Different strains of bacteria have their own unique strengths. Some support digestion while others synthesize vitamins or modulate immune function.^15,16 

The 24 strains in Med-Lock’s DS-01^® Daily Synbiotic act as a winning recovery team to rapidly restore healthy gut function during times of occasional disruption.*¹⁷ Our ViaCap^® capsule-in-capsule technology protects these strains from stomach acid, digestive enzymes, and bile salts. This helps ensure that they survive the earlier phases of digestion to reach the colon, where they can get to work quickly.

Unlike most probiotics companies, we run double-blind, randomized, placebo-controlled trials (the MVP of scientific research) on our products to ensure the individual ingredients work together. Once in the colon, the strains in DS-01^® are scientifically shown to help the resident microbes in your gut strengthen the intestinal barrier and produce healthy gut metabolites—leading to less bloat and discomfort and smoother, more regular bowel movements, stat.*

Frequently Asked Questions (FAQs)

• How can I reset my gut naturally? Taking a probiotic supplement, particularly one that has been clinically tested, like DS-01^® Daily Synbiotic, can help quickly replenish beneficial gut bacteria during times of occasional disruption.*
• What should I eat to reset my gut? Everyone’s different, but a diet that’s rich in fruits, vegetables, legumes, nuts, grains, and fermented foods tends to be best for the gut microbiome. Dig deeper into the best diet for gut health here.

The Key Insight

Though they’re nothing to feel guilty about, occasional indulgences can disturb gut health. Keep Med-Lock’s DS-01^® Daily Synbiotic on hand to help your microbiome recover quickly so you can feel like yourself again.

The post How to Press the “Reset” Button On Your Gut appeared first on Med-Lock.

Yesterday, I watched a video of a woman chowing down on a tub of butter and a T-bone steak. Between bites, she faced the camera to say something to any vegans who might be watching: their food choices were poisoning them. The comment section was, to put it mildly, heated. The whole thing encapsulated just how dogmatic, extreme, and polarized our nutrition landscape has become. 

Perhaps it’s no surprise that the Mediterranean diet has gained popularity as a kind of safe middle ground. It just snagged the top slot on the U.S. News & World Report Best Diets of the Year list for the seventh year in a row, and social media now houses over 40 million videos of Mediterranean-inspired meals and tips. 

How did this regional way of eating become so globally ubiquitous, and is it actually as great as the internet makes it sound? Join us as we cut into the research on the Mediterranean diet and its impact on gut health, tradition, and culture.

Science with us—nerdy reads for your inbox biome¹

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The Claim: “The Mediterranean Diet Is the Top Eating Plan for Overall Health”

There are some discrepancies in how the Mediterranean diet is defined, but it tends to be high in vegetables, fruits, whole grains, herbs, and monounsaturated fats like olive oil.¹ It includes some animal protein but is low in sugar, red meat, highly processed foods, and most alcohol (other than red wine). 

The diet is said to mimic traditional foods favored by countries bordering the Mediterranean Sea (though upwards of 20 countries across three continents and 29,000 miles of coastline fit this bill, and they all have their own regional cuisines). 

American researcher Ancel Keys is credited with making the Mediterranean the mecca of “healthy” eating globally.² From 1958 to 1970, Keys traveled to seven countries—Finland, Holland, Italy, the United States, Greece, Japan, and Yugoslavia—to observe their traditional diets. He monitored ~11,000 people in these countries to determine how their eating habits might impact their cardiovascular disease risk.

You can probably guess the results of his Seven Countries Study: Residents of Italy and Greece seemed to run a lower risk of cardiovascular mortality, and Keys deduced that it was because of their diets (especially the types of fats they ate).³ 

Though it was cutting-edge at the time, by today’s standards, Keys’ research was far from perfect. For starters, he only studied men. “In those days, we did not consider involving women because of the great rarity of cardiac events among them, and the invasiveness of our field examinations.” Henry Blackburn, MD, another scientist on the project, writes in a retrospective on the research.⁴ Blackburn also recalls that the study’s geographical areas and participants were chosen in part “for reasons of convenience.”

Limitations aside, Keys’ research kicked off a wave of interest in the Mediterranean diet and its potential impacts on health and longevity.

The Context: The Best Diet Is What’s Best for Your Microbes

There has been no shortage of research on the benefits of the Mediterranean diet in the decades since—particularly for cardiovascular health.

“No other dietary pattern has undergone such a comprehensive, repeated, and international assessment of its cardiovascular effects…The MedDiet has successfully passed all the needed tests and it approaches the gold standard for cardiovascular health,” reads one review by the American Heart Association.⁵ Components of the eating plan are also thought to be protective from metabolic syndrome and cancer.^6,7

The MedDiet’s impact on these massive diseases can be traced back to a much smaller domain: the gut microbiome. As gastroenterologist and Med-Lock Scientific Board Member Emeran Mayer, MD says, “The best diet is what’s best for your microbes.” The microscopic ecosystem in your gut can influence everything from immune function to mood to metabolism, after all. 

The Mediterranean diet scores high marks for its microbial impact thanks to its fiber, vitamin, and antioxidant content. Here’s why:

• The Mediterranean diet can be up to twice as high in some forms of fiber as the stereotypical Western diet.⁸ The MedDiet’s emphasis on whole grains, legumes, vegetables, and fruits gives gut bacteria plenty of complex carbohydrates to feed on. (Learn more about why fiber is such a feast for your microbes here.) In the process of breaking down these plant fibers, bacteria produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These byproducts help suppress the growth of pathogenic bacteria in the gut, reduce inflammation, and strengthen the intestinal barrier.^9,10 
• The Mediterranean diet is high in plants and omega-3s that contain antioxidants like vitamins A and C, carotenoids, and glutathione.¹¹ These also have an anti-inflammatory effect and help maintain a strong and protective gut barrier.¹² They’ve been shown to combat chronic inflammation in the gut, potentially offering protection from disorders such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).¹³
• Some Mediterranean diet staples, like onions and garlic, are sources of prebiotics. These prebiotic substrates “feed” beneficial bacteria, further promoting the production of gut-strengthening SCFAs and warding off harmful pathogens.¹⁴ 

The Cultured Check: Food and Culture Are Personal

The verdict is in: The Mediterranean diet is one nutrition approach we can get behind due to its emphasis on fiber, whole foods, and omega-3s. We also appreciate that it isn’t as restrictive as other fad diets that cut out entire food groups your gut bacteria depend on (looking at you, low-FODMAP.) Its emphasis on plants also lowers its associated greenhouse gas emissions.¹⁵ 

However, as mentioned earlier, there is no one way to eat like you’re in the Mediterranean. Research reflects this: One literature review notes that previous studies on the “Mediterranean diet” have asked participants to eat anywhere from 15.7 to 80 mL/day of olive oil, 5.5 to 60.5 g/day of legumes, and 210 to 682 g/day of vegetables; over a five-fold difference in some cases.¹

If you’re interested in trying it out, we recommend streamlining these numbers and aiming to fill your plate with at least 70% plants instead (unless you have a particular deficiency or health condition) for the sake of your microbiome.

These don’t need to be limited to olives, San Marzano tomatoes, or other foods you’d find in the fields of Naples either. Different plants contain unique types of fiber and prebiotics that nourish different species of gut bacteria, so variety is key.¹⁶ 

While other regional ingredients are not as frequently studied as those from the Mediterranean, that isn’t necessarily a reflection of their nutritional value. Some researchers note that this discrepancy could be the result of racial biases in nutrition research and the glorification of white vs. nonwhite cultural diets.¹⁷

So instead of following some “universal” (and let’s face it, whitewashed) version of the Mediterranean diet, allow yourself to make it your own. Apply its emphasis on fiber, whole grains, and healthy fats to your own culture and regional cuisine. 

For maximum microbial benefits, we’d also recommend adding some fermented foods and probiotics to the mix.

Finally, it’s important to remember that diet is about more than nutrition. Positive social interactions, stress-relieving activities, exercise, and time in nature also play important roles in supporting your microbiome. Let’s not forget the origin of the word “diet”: The Greek word diaita, or “way of life.”

The Key Insight

The Mediterranean diet has proven benefits for the gut (and beyond), and it’s a refreshingly adaptable nutrition philosophy in an otherwise dogmatic landscape. If you’re looking to use food to feel better in the new year, incorporating more of its staples like fruits, vegetables, legumes, nuts, grains, and omega-3s will likely help. 

That said, the MedDiet as it exists on Instagram and TikTok isn’t right for everyone. Instead of sticking to foods that are native to a particular region of the world, you’re better off working with the ingredients that you have access to and enjoy. Food is synonymous with culture, and a world where everyone eats the same things sounds pretty dreadful. Instead of using food to take a trip to Italy, let’s treat it as a journey to our own backyards.

The post Cultured Check: Should We All Be Following the Mediterranean Diet? 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.

When you hold a capsule of  DS-01^®, you have an entire world of living, active bacteria in your hands. These microscopic organisms were engineered to deliver digestive and whole body benefits to their new host (that’s you!).

Once consumed, they brush shoulders with your fantastically unique microbiome. To get a sense of how intricate this internal ecosystem is, consider the fact that there are roughly 5,000 times more bacteria in your body than there are human beings on this Earth ().¹

Since no two microbiomes are the same, we can’t say with certainty how DS-01^® will affect every single one of them. What we can do (and, in fact, do all the time) is reference the latest scientific research and conduct our own clinical trials to estimate how our 24-strain probiotic and prebiotic formula will impact the majority of people who take it.

Consider this analysis of DS-01^® scientific literature your field guide to what to expect in the first days, weeks, and months of taking our flagship product: 

Days 1–3

All about acclimation

Like a new pair of shoes, DS-01^® may need a few days to adjust to your body.

Some (though not all) people may feel gassy, bloated, or otherwise digestively “off” the first few days of  DS-01^® intake. These can all be typical effects of the gut adjusting to these microbial newcomers—and they’re actually a positive sign in many cases. 

These changes demonstrate that the bacteria in DS-01^® have successfully survived the harrowing journey of digestion and made it to where they’re needed most: the colon. Once bacteria are delivered to the colon alive (thanks to DS-01^®’s innovative capsule-in-capsule system), they can get to work engaging with your resident gut microbes and existing cells.

Any discomfort should gradually subside as your body adjusts to the synbiotic over the first few weeks of use. All that’s left is to sit back and let them do their work.

1 Week In 

Building the gut barrier

By the end of your first week with DS-01^®, you’re already setting the stage for long-term gut health. One of the most foundational (yet invisible) changes happening in your body at this time is the support of gut barrier integrity—a critical function of your digestive system.²

The gut barrier is your frontline defense within the gastrointestinal tract, separating the outside world from the rest of your body. Think of it as a selectively permeable shield, designed to allow nutrients and beneficial compounds to pass through while keeping harmful substances out of the bloodstream.

This barrier plays an essential role in maintaining not just digestive health, but also immune function, metabolic balance, and whole-body well-being.

DS-01^®’s 24-strain formula contributes to a healthy gut barrier by promoting the production of butyrate, a critical short-chain fatty acid (SCFA). Butyrate is a major fuel source for gut cells and helps reinforce the mucus layer and tight junctions between intestinal cells.³ By doing so, DS-01^® helps maintain this protective shield, which can be compromised by factors like stress, poor diet, or certain medications.*

Though you might not perceive immediate results, these behind-the-scenes shifts are vital for long-term gut health. The gut barrier’s role in promoting digestive health is like the foundation of a house—you don’t always see it, but its strength is crucial for everything built on top of it.

2 Weeks In 

Better digestion is already here

Most people can expect noticeably better gut comfort or function after just two weeks of taking DS-01^®.*⁴

Yep, the fast-acting synbiotic’s strains have been clinically shown to ease abdominal bloating, reduce intermittent constipation, and allow for easier, more comfortable bowel movements in as little as 14 days.⁴ This echoes what we hear from Med-Lock members, who report that it quickly helps them feel less sluggish and weighed down and more regular.*

As one member writes, “For the first time in probably 10 years, I no longer go to bed bloated nor am I waking up bloated. I can eat normal foods without fearing bloating/digestive issues. My mind is blown that all it took was a good-quality pre/probiotic.”

1 Month In

Time to glow from within

After one month of regularly taking DS-01^®, data suggests that you should not only feel a difference; you might be able to see one too.

The synbiotic works to address skin concerns from within, by way of the almighty gut-skin axis.* This bidirectional network connects the gastrointestinal tract and the skin, allowing gut-derived compounds to influence skin conditions and vice versa. The prebiotic in DS-01^® contains powerful polyphenols sourced from the fruit and skin of Indian pomegranate. When metabolized by gut bacteria, these polyphenols (like punicalagins) are further broken down into beneficial metabolites that influence skin health. 

Clinical research on DS-01^®’s prebiotic shows it’s capable of improving the physical appearance of skin—including wrinkle severity, skin elasticity, and skin hydration within four weeks.⁵ It also translated to beneficial changes to the skin microbiome, further reinforcing that DS-01^® has far-reaching impacts outside of the gut.*

As one member reports, “It took a couple weeks to notice a huge difference, but the glow that came back into my skin was just… I had forgotten that my skin could glow like that, honestly.”*

3 Months In

Healthy aging, unlocked

By month three of DS-01^®, you have built a healthy foundation in your gut—and well beyond. Extra-intestinal benefits may include immune support (read: fewer sick days) and the maintenance of normal cholesterol levels and blood pressure.*

These benefits accrue over time as the microbial milieu of the gut becomes stronger and more resilient to intruders. After 12 weeks, strains in DS-01^® have been shown to improve and regulate immune function—equipping your body to defend and maintain homeostasis, especially in the face of challenges.*⁶ 

According to research on 49 adults, taking a bacterial strain in DS-01^® for 12 weeks also supports healthy cholesterol levels—promoting an optimal balance of good and bad cholesterol.*⁷ Researchers suspect this novel benefit could have to do with the ways that certain bacteria bind cholesterol onto their cellular membrane and remove it from circulation. Some strains also seem to be able to convert cholesterol into coprostanol—a compound that then gets eliminated in feces.

The cardiovascular system is essential to healthy aging, and the fact that you can support yours with a once-daily dose of synbiotics is pretty spectacular. 

6 Months and Beyond

Consistency pays off

After six months of contributing to the probiotic piggy bank, you can accumulate some serious wealth: from consistently better digestion to noticeably easier poops to glowing, resilient skin. The broad-spectrum strains in DS-01^®  also go on to support immune function and heart health, too—not bad for just two capsules daily.*

The “daily” piece is important here. Since the bacteria in probiotics are transient visitors (not forever residents) of the gut, it’s important to take them regularly to see consistent results. Many long-term members say that they notice the difference when they forget to take DS-01^®, which is why we offer it on a subscription to ensure you never have to miss a day. 

The Key Insight

DS-01^® is a clinically validated, 2-in-1 probiotic and prebiotic that is supported by a rigorous scientific foundation. There are over 20 clinical and mechanistic studies underpinning the product’s strain-specific benefits. Med-Lock has also completed several double-blind, randomized, placebo-controlled trials on DS-01^® further reinforcing its efficacy.

Some of the science-backed benefits of DS-01^® are noticeable within a few weeks (i.e., bloating reduction) while others need longer to take effect (i.e., immune support). Some changes will technically never be felt (i.e., gut barrier integrity) but are still foundational for gut and whole body health.*

That said, no two people are the same. To give DS-01^® the best chance of working for your unique physiology and microbial signature, be sure to take the synbiotic daily and pair it with other gut-friendly routines.

The post So, You Just Started DS-01®. Now What? appeared first on Med-Lock.

This sense of whole-body euphoria can follow an experience in nature, a deep social interaction, or—as the internet recently informed me—a super satisfying poop. 

“Poo-phoria” is a pop-culture term that describes the sense of well-being that washes over us after we pass a large stool, demonstrating the power of the gut-brain connection.

Hoping to feel more poo-phoric in the new year? Here are some of the Med-Lock team’s top tips for smoother, more consistent stools. Next stop: Transcendent toilet time.

1. Elevate Your Evacuation With a DPMD

New year, new toilet accessory. Research shows that using a Defecation Posture Modification Device (DPMD)—a fancy name for a stepstool—can help improve a few key poop metrics.² Think: reduced straining, less time on the toilet, and more complete bowel emptiness.

By placing your feet on a stool when you’re on the toilet, you increase the angle between your rectum (where poop is stored before evacuation) and anus (where it eventually leaves the body).³ This widening allows stool to pass more easily, quickly, and in some cases, euphorically.

2. Fuel up on Fiber

Fiber is like a 1,000-piece puzzle for your digestive tract: It takes a while to get through, but the results are worth the effort. 

Fiber is a complex carbohydrate (polysaccharides) composed of chains of at least three sugar molecules. Difficult to break down in the earlier phases of digestion, fiber reaches the colon relatively intact—where it feeds beneficial bacteria and fosters a stronger, more resilient gut environment.

Research shows that a high-fiber diet can increase stool weight while being low in fiber can back you up.⁴ To up your fiber intake, load up on fruits, vegetables, legumes, nuts, med-locks, and whole grains. (Just be sure to add these to your diet slowly, as upping your intake too quickly might upset your gut.) 

Every meal is an opportunity to build a more balanced gut environment—so aim to swap simple sugars and highly processed foods (chips, candy, soda, etc.) for more fiber-rich options a few times a week in the new year. 

EXPLORE FURTHER: What Is the “Best” Diet for Your Gut?

3. Feel the Difference With DS-01^®

Our 2X clinically validated DS-01^® Daily Synbiotic delivers 24 research-backed probiotic strains to your colon—where they can get to work supporting digestive function and a healthy gut lining. The proof is in the poop: Having more regular bowel movements is one of the most common effects our members experience when taking DS-01^®.*

Learn all about the inner workings of the probiotic-prebiotic combo here, and read up on the results of our latest clinical testing here.

4. Don’t Bombard Your System With Booze

Now for the news that nobody wants to hear: Alcohol and its active component, ethanol, can spur a cascade of not-so-cheers-worthy changes in the GI tract, like irritation of the intestinal lining.⁵ As a result, some people may find that their stools are loose, watery, and downright unsatisfying after a night of drinking. 

You don’t necessarily need to commit to Dry January in order to feel better (though it certainly won’t hurt!). Research on those with alcohol use disorder shows that cutting back on drinking even slightly can positively impact intestinal permeability and microbiome composition, likely translating to better bowel movements.^6,7

5. Drink (and Eat) Enough Water

Being dehydrated can make your stool hard, dry, and/or difficult to pass (poop is around 75% water, after all!).^8,9 Drinking enough water (and eating high-water content fruits and veggies) supports the physical, chemical, and microbial breakdown of food through the many stops of the digestive tract. Eating your food slowly and mindfully can have similar effects, so aim to work a few tech-free meals into your week in 2025.

EXPLORE FURTHER: Following the Journey of Your Food: From Eating to Excreting

6. Swap Out Saturated Fats

Saturated fats, found in animal products and some plant oils, tend to prolong “gastric emptying,” or the time it takes for digested food to move from the stomach to the small intestine.¹⁰ The longer that food stays in the stomach, the longer it will take to be fully processed—and the longer you’ll be waiting between bathroom trips.

That’s not to say that you should cut fat out of your diet entirely. Some of the beneficial bacteria in your gut can utilize unsaturated fats found in nuts, med-locks, and fish. These tend to be easier to digest and they may have a neutral or slight speeding effect on transit time compared to their saturated counterparts.¹¹

7. Stop Stressing Out Your Stool 

The gut-brain axis might as well also be called the brain-gut axis. It’s bidirectional, meaning that just as your digestion can impact your mood (and bring on the poo-phoria), your mood can impact your digestion—for better or for worse.

High levels of stress and anxiety tend to correlate with gastrointestinal challenges, meaning that anything you can do to improve your mental state could also pay off for your BMs.¹² Whether it’s through meditation, breathwork, or journaling, consider how you can incorporate more stress-relieving practices into your daily routine in the new year.

8. Flex Your Digestive Muscles With Exercise

It isn’t just your biceps and quads that get stronger when you work out. Regular exercise can support the digestive system, helping it to more efficiently break down food and shuttle it to its final destination (the toilet!).¹³ Exercise also seems to enhance the number of beneficial microbial species in the gut and enrich overall microflora diversity—helping contribute to championship-level BMs.¹⁴

When it comes to exercising for your gut, light-to-moderate activities like walking, jogging, and hiking seem to be the most helpful.¹⁵ Consider this your cue to start going on fart walks.

EXPLORE FURTHER: How Your Gut Health Impacts Your Gym Performance (And Vice Versa)

9. Resist the Urge to Use Laxatives or Stool Softeners

Periods of infrequent pooping can be frustrating and downright uncomfortable. But they happen to the best of us. 

The next time you’re backed up, steer clear of “quick fixes” like laxatives. They might provide relief at the moment, but research suggests that they can aggravate the gut barrier and contribute to dysbiosis (potentially dangerous microbial imbalance) in the long term.^16,17 

Instead, try to double down on the habits and routines shared above. Your gut thrives on consistency, so the more you can work them into your every day (yep, even Friday and Saturday) routine, the better. 

If you’re doing everything “right” and still consistently pooping less than three times a week, consider flagging it to your doctor.

Frequently Asked Questions (FAQs)

How can I make my poop smell better? 

First off, let’s clarify: Everyone poops. And everybody’s poop smells. As gut bacteria break down different food particles, they emit aromatic volatile organic compounds (VOCs).¹⁸ They may be a little stinky, but these microbial byproducts are nothing to be ashamed of. 

That said, certain foods may lead to more VOCs during their processing—including red meat and cruciferous vegetables.^19,20 So if you’re trying to save on toilet spray, you can consider limiting these (just be sure to replace them with other forms of nourishing protein and fiber). 

How should I sit to poop better? 

The human body is hard-wired to squat while pooping (our ancestors made it work without toilets). If you tend to strain on the porcelain throne, elevating your feet can help emulate this squatting position and free up more room for poop to pass. 

How can I poop more regularly? 

Regularity stems from regularity. Practices like upping fiber intake, drinking plenty of water, exercising, reducing stress, and taking a science-backed probiotic can positively impact your poop schedule over time—but only when done consistently. 

The Key Insight

Pooping can be one of life’s great pleasures. To make it more enjoyable (and even downright euphoric), get into the habit of prioritizing fiber and minimizing sugar, saturated fat, and alcohol; drinking plenty of water; doing low-to-moderate intensity exercise; minimizing stress; using a DPMD; and taking a science-backed probiotic.

And once you have a poo-phoric passage in the new year, don’t flush it into oblivion without taking a peek. Check out our guide to interpreting what your poops’ shape, size, and consistency say about your health.

The post How to Have Your Best Poops Ever in 2025 appeared first on Med-Lock.

Some things have stayed the same since 2018—such as DS-01^®’s signature delivery technology (the ViaCap^®) and whole-body perks. But with new members (hello and welcome!) and new developments constantly trickling in, a new lineup of product questions has followed.

We’ve got answers. Here, our SciCare team* unpacks five of this year’s most Googled questions about DS-01^®—including where to get it, when to take it, and how to know it’s working. 

* SciCare is our team of experts who answer all your science, health, and product-related questions. (They’ve fielded 27,000 of ’em in 2024 alone!) Have a question? Email scicare@med-lock.com.

Where do you buy DS-01^®?

Our science-first formula is now more accessible than ever. DS-01^® can be purchased directly on our website or through some of your go-to retailers: Amazon.com, Erewhon, and, as of this year, Target locations across the country. 

Both DS-01^® and PDS-08^® Pediatric Daily Synbiotic are now available at your local Target or on Target.com, so you can grab a synbiotic while picking up groceries, laundry detergent, and home goods. Target is also the exclusive home to our new DS-01^® 14-Day Gut Reset, a two-week rapid protocol of DS-01^® formulated to restore healthy gut function during times of occasional disruption.*

We’re committed to constantly expanding access to our innovations and bringing our solutions to more humans around the world. This Target launch is just the beginning.

What is in DS-01^®? 

Don’t be fooled by DS-01^®’s sleek design. We’ve managed to pack billions of beneficial bacteria, plus an innovative prebiotic to fuel your existing microbiota, into every daily dose.

DS-01^® is a synbiotic, meaning it contains both probiotics and prebiotics. Its inner capsule stores 24 probiotic strains that have been clinically and scientifically studied to support your gut (and beyond—more on the whole-body benefits below).* A daily dose of DS-01^® contains 53.6 billion AFU of viable probiotic cells; roughly equivalent to the yearly acorn yield of 24.4 million oak trees (in case you were wondering ).¹

Speaking of plants, the synbiotic’s vegan acid-resistant outer capsule is naturally pigmented with chlorophyll. It stores the product’s prebiotic component: 400mg of polyphenolic compounds like punicalagins. Extracted from the fruit and skin of Indian pomegranate, these punicalagins are known as Microbiota-Accessible Polyphenolic Precursors (MAPPs for short), a novel class of non-fermenting prebiotics. 

Unlike fructooligosaccharide (FOS), galactooligosaccharide (GOS), and inulin found in many other prebiotic formulas, MAPPs are not fermented by your gut bacteria—so they’re considered gentle on the stomach and FODMAP-diet friendly.

EXPLORE FURTHER: Prebiotics 101

All of the ingredients in DS-01^® are housed in our proprietary capsule-in-capsule system: the ViaCap^®. This nesting doll-like shell is designed to protect the viability of the beneficial probiotic organisms as they make the long, turbulent journey through your digestive system, from your mouth all the way to your colon, where they deliver most of their benefits. 

Aside from those active ingredients, DS-01^® contains organic rice fiber and an organic rice extract blend to help prevent clumping and support shelf-life. 

To recap, DS-01^® contains:

• 24 probiotic strains (53.6 billion AFU) not commonly found in other probiotics or foods
• Prebiotics from Indian pomegranate
• No artificial colors or preservatives
• Naturally derived vegan outer and inner capsules

There’s a lot we don’t include in DS-01^®, too. Throughout our extensive third-party testing process, we continuously monitor DS-01^® for more than 500 different pesticides, all major heavy metals, and more than 20 allergens. Our synbiotic undergoes 50 quality assurance and quality control checkpoints, so you can trust that DS-01^® contains exactly what’s listed on the label—nothing more and nothing less. 

Who should take DS-01^®?

We won’t sugarcoat it: We live in a world that’s constantly attacking our gut microbiomes. Factors like chronic stress, a sedentary lifestyle, ultra-processed foods, and antibiotics can all throw off the balance of our microbiomes and cause noticeable gut health issues on a daily (if not hourly) basis.

It’s no wonder that nearly two in three adults report having at least one GI issue in the past week, with bloating, occasional constipation, gas, and irregularity being some of the most common.² That’s where DS-01^® comes in. 

Supporting the gut microbiome with DS-01^® offers a pathway for relief from digestive issues. Think: Improved regularity and bowel movement frequency, better stool quality and consistency, and fewer digestive discomforts like gas and bloating.*

Even if you have a stomach of steel (lucky you!), making DS-01^® part of your daily routine can be worthwhile. The gut is a central command center for multiple organ systems and pathways throughout the body—equipped with two-way telephone lines to your brain, skin, and more. Translation: When your gut microbiome is thriving, it helps the rest of your body thrive too.

Fewer breakouts, glowing skin, and less sluggishness are just a few results customers notice when taking the formula. In member testimonials, Med-Lock customers also report feeling lighter and less “weighed down” after starting DS-01^®.*

DS-01^® Daily Synbiotic is specifically formulated with adults (18+) in mind. If you’re looking for a prebiotic for the 3- to 17-year-old crowd, check out PDS-08^®.

When should I take DS-01^®? 

Everybody and every body is different, so there’s no “best” time of day to take DS-01^®. Instead, you should find a time that works best for your unique body and routine—be it morning, evening, or night.

It’s also up to you whether you take the product with food. After extensive testing of the ViaCap^®, we’ve found that it delivers comparable amounts of bacteria to the end of the small intestine in both fasted and fed conditions. In other words, DS-01^® should be effective when consumed on both an empty and a full stomach. 

You don’t always need to take the capsules at exactly the same time, either. Just make sure you’re taking them on a continuous, daily basis. Probiotics, in general, are transient microbes, so consistency is key.

What sorts of changes should I expect with DS-01^®?

DS-01^® is formulated to reduce abdominal bloating, improve intermittent constipation, and make pooping easier in as little as two weeks.*

That said, there is no “standard” experience with our synbiotic. Some people notice better digestive health and gut function shortly after they begin taking DS-01^®. For others, it may take longer. Some folks may have a temporary acclimation period, in which their bowel movements become slightly more irregular for a few weeks before normalizing, while others skip this adjustment phase altogether. 

Since the product works on a microscopic level, there’s also a chance you won’t notice some of its effects right away. For example, certain DS-01^® strains help support the production of critical gut metabolites like butyrate and urolithin A, and essential micronutrients, like vitamin B12 and folate. This won’t be as noticeable as, say, an easy-to-expel poop. 

But trust us when we say that results are happening behind the scenes—and we have a mountain of research to show for them. 

Over 20 clinical and mechanistic studies demonstrate how the bacteria included in DS-01® benefit the gut and beyond. We’ve also conducted our own double-blind, randomized, placebo-controlled trials on the formula as a whole (a rarity in the supplement industry) to expand upon the benefits of DS-01^® and ensure its safety and effectiveness.

Remember: Your body is a vast ecosystem that’s delicately intertwined. Positive changes in one area can spark gradual improvements in others as well. As long as you’re taking DS-01^® daily and continuously, know that its beneficial microbes and prebiotics are hard at work to support you and your long-term health.

We receive and answer questions like these every day. Stay tuned for more SciCare roundups on Cultured. If you have any questions of your own, email us at scicare@med-lock.com.

The post Your Most-Frequently Asked Questions About DS-01® in 2024 appeared first on Med-Lock.