促进肠道健康的简单方法大纲

1. Think diversity

1. 考虑多样性

"You need to eat as wide a range of plant-based foods as possible," advises Megan. "I tell people to aim for 30 different plant-based foods a week - that's nuts, seeds, wholegrains, legumes and fruit and vegetables. Research has suggested that if you're having fewer than 10 of these plant-based foods a week, your microbiAl diversity isn't very strong. Vary the foods you eat from week to week and always be open to trying new things."

"你需要尽可能多的摄入植物性食物，"梅根建议道。"建议大家每周摄入30种不同的植物性食物--也就是坚果、种子、全麦、豆类、水果和蔬菜。研究表明：如果每周摄入的植物性食物少于10种，那你的微生物多样性就会减少。最好做到--每周吃不同种类的食物，愿意尝试新食物！"

2. Fill up on fibre

2. 多摄入纤维

The fibre found in foods such as beans, artichokes, legumes and brussels sprouts contains prebiotics that 'feed' the beneficial bacteria that live in your gut. If you can increase the amount of fibre you eat, it will benefit pretty much every organ in your body, including your heart. "Current Department of Health guidelines recommend we should be eating 30g of fibre a day, but most of us are only eating 19g," says Megan. "I believe we should be aiming even higher. Increase the amount you eat gradually to give your body time to adjust to it."

各种豆类、洋蓟和抱子甘蓝都含有可以'喂养'肠道有益菌的益生元。如果能增加摄入的纤维含量，那身体的每一个器官都会因此获益，包括心脏。"目前，卫生部发布的指南建议我们每天摄入30克纤维，但大多数人每天的摄入量只有19克，"梅根说道。"我认为，我们的日目标量还可以更高。逐步增加纤维摄入量可以给身体足够的时间去适应。"

3. Ferment your foods

3. 食物发酵

Include healthy fermented foods in your diet every day. Fermentation involves bacteria or yeast to make foods such as yogurt, kefir (a traditional homemade fermented drink made from milk that contains live bacteria) and kombucha (made from fermented tea, sugar, bacteria and yeast).

包括日常饮食中有益健康的发酵食品。发酵指的是通过细菌或酵母来制备酸奶、开菲尔酸奶（一种由含活菌的牛奶自制的传统发酵饮品）和康普查（由发酵的茶、糖、细菌和酵母制成）等食物。

They generally contain a wide range of different types of bacteria so are believed to be beneficial for the gut microbiome. "Kefir is the one with the most scientific evidence behind it," says Megan. "It has around 20 different types of bacteria and yeast in it, and the diversity is much greater than in yogurt. I drink 100ml kefir a day. You can now buy kits to make kefir - you add milk and leave it on your worktop to ferment for a few hours, then it's ready to drink."

这些食品通常含有不同种类的细菌，因此被认为有利于肠道微生物。"大多数科学证据都表明了开菲尔酸奶的益处，"梅根说道。"开菲尔酸奶含有约20种不同的细菌和酵母，多样性远胜酸奶。我每天喝100毫升的开菲尔酸奶。现在，人们可以购买开菲尔酸奶自制装备--把牛奶倒入其中，而后放置在工作台上发酵几小时，最后就可以喝啦。"

4. Say no to sweetener

4. 对甜味剂说不

Although artificial sweeteners can reduce your calorie intake, they may also destroy the diversity of your gut ?microbiome. Clearly, this needs to be weighed up against the need to cut down on sugar.

虽然人造甜味剂可以减少人们的卡路里摄入量，但也可能会破坏肠道微生物组的多样性。显然，这让我们意识到降低糖分摄入的必要性。