本集內容
Which foods are good for your gut health?
哪些食物有益於腸道健康？
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.
（來源：《自然》，2022）
食用接下來要介紹的三種食物有助於我們維持腸道健康，並且還可能對我們的消化系統、免疫系統甚至精神健康有所影響。
Our gut is home to trillions of bacteria and microbes – together called our ‘microbiome’.
我們的腸道中生活著數萬億的細菌和微生物，它們被統稱為我們的 “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.
（來源：英國國民醫療服務）
益生菌，也常被稱作 “友好的細菌”，是多種能幫助我們維持微生物群系平衡的活微生物。
They’re found in certain yoghurts with live cultures.
它們常見於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.
其它發酵食品，如克菲爾酸奶、辣泡菜或酸菜中也可能含有益生菌，不過這些食品中的益生菌含量不一定足以促進腸道健康。
（Source: Brown University Health）
Prebiotics are mostly fibres that feed this friendly bacteria in our large intestine.
（來源：佈朗大學健康中心）
益生元主要包括多種纖維素，它們是一類能為我們大腸中的益生菌提供營養的物質。
Studies suggest they can be found in fruits and vegetables like garlic, onions, bananas and mushrooms.
研究表明它們常見於水果和蔬菜中，比如大蒜、洋蔥、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.
多酚類化合物也來自於植物。這類化合物常見於幹草藥和香料、可可粉和深色的漿果中。
（Source: Nutrients, 2021）
As well as their antioxidant and anti-inflammatory benefits, studies suggest polyphenols can help our friendly gut bacteria to thrive.
（來源：《營養》，2021）
除瞭抗氧化和抗炎的功效以外，研究表明多酚類化合物也能促進腸道益生菌的生長。
（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.
（來源：《自然微生物學》，2025）
科學傢們表示，不論我們的飲食習慣如何，維持腸道健康的關鍵在於廣泛攝入植物基食品，並避免食用超加工食品、精制糖和過多的酒精。
免費試聽
填表領取25分鐘真人外師課＋英文程度分析
