本集内容

Which foods are good for your gut health?

哪些食物有益于肠道健康？

文字稿

（Source: Nature, 2022）
Here are three types of food we can eat for a healthy gut, and potentially impact our digestion, immune systems or even mental health.

（来源：《自然》，2022）
食用接下来要介绍的三种食物有助于我们维持肠道健康，并且还可能对我们的消化系统、免疫系统甚至精神健康有所影响。

Our gut is home to trillions of bacteria and microbes – together called our 'microbiome'.

我们的肠道中生活着数万亿的细菌和微生物，它们被统称为我们的 “微生物群系”。

（Source: UK National Health Service）
Probiotics, often called 'friendly bacteria', are living microbes that help keep this microbiome in balance.

（来源：英国国民医疗服务）
益生菌，也常被称作 “友好的细菌”，是多种能帮助我们维持微生物群系平衡的活微生物。

They're found in certain yoghurts with live cultures.

它们常见于一些含有活菌的酸奶中。

Other fermented foods like kefir, kimchi or sauerkraut might also contain them, although not necessarily at the levels proven to improve our gut health.

其它发酵食品，如克菲尔酸奶、辣泡菜或酸菜中也可能含有益生菌，不过这些食品中的益生菌含量不一定足以促进肠道健康。

（Source: Brown University Health）
Prebiotics are mostly fibres that feed this friendly bacteria in our large intestine.

（来源：布朗大学健康中心）
益生元主要包括多种纤维素，它们是一类能为我们大肠中的益生菌提供营养的物质。

Studies suggest they can be found in fruits and vegetables like garlic, onions, bananas and mushrooms.

研究表明它们常见于水果和蔬菜中，比如大蒜、洋葱、香蕉和蘑菇。

Polyphenols also come from plants. They are found in things like dried herbs and spices, cocoa powder and dark coloured berries.

多酚类化合物也来自于植物。这类化合物常见于干草药和香料、可可粉和深色的浆果中。

（Source: Nutrients, 2021）
As well as their antioxidant and anti-inflammatory benefits, studies suggest polyphenols can help our friendly gut bacteria to thrive.

（来源：《营养》，2021）
除了抗氧化和抗炎的功效以外，研究表明多酚类化合物也能促进肠道益生菌的生长。

（Source: Nature Microbiology, 2025）
Whatever our diet, scientists say the most important thing is to eat a wide variety of plant-based food, and avoid ultra-processed foods, refined sugar and too much alcohol if we're to keep our gut in good shape.

（来源：《自然微生物学》，2025）
科学家们表示，不论我们的饮食习惯如何，维持肠道健康的关键在于广泛摄入植物基食品，并避免食用超加工食品、精制糖和过多的酒精。