BITESIZE | 改善肠道健康、提升能量及减少炎症的3个简单饮食建议 | Dr Emily Leeming #575

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现在，AG1为我的听众提供价值58英镑（约80美元）的特别优惠。首次订阅即可获得10份免费旅行装和一个超棒的欢迎礼盒。要享受此优惠，请访问drinkag1.com/livemore。欢迎来到《感觉更好，活得更充实》短篇版，您每周的积极与乐观能量剂，为周末做好准备。今天的片段来自播客第508期，嘉宾是肠道健康专家和微生物组科学家艾米丽·莱曼博士。

And right now, AG One are giving my audience a special offer worth £58, which is almost 80 US dollars. You will get 10 free travel packs and an awesome welcome kit with your first subscription. To take advantage, go to drinkag1.com forward slash live more. Welcome to Feel Better, Live More Bite Size, your weekly dose of positivity and optimism to get you ready for the weekend. Today's clip is from episode five zero eight of the podcast with gut health experts and microbiome scientist, Doctor.

我们现在知道，肠道健康在从免疫系统、应对压力的能力到皮肤甚至心理健康等方方面面都起着至关重要的作用。在这个片段中，艾米丽分享了一些最新科学知识，以及一些简单实用的技巧，帮助你在饮食中加入更多有益肠道健康的食物。为什么人们应该关心自己的肠道健康？

Emily Lehmann. We now know that our gut health plays a crucial role in everything from our immune system and our ability to respond to stress, to our skin and even our mental well-being. In this clip, Emily shares some of the latest science along with some simple practical tips for building more gut friendly foods into your diet. Why should someone care about the health of their gut?

我认为肠道微生物组被视为一个被遗忘的器官。它不仅仅帮助消化，还在影响我们身体的其余部分，并对我们的健康产生非常大的影响。但这种方式对我们来说非常有用，因为我们无法改变基因，但我们可以影响和改变肠道微生物组，这为我们提供了另一个影响健康的工具。所以想想你当下的感受——是你的情绪、精力还是认知能力？你知道，这就是你的健康带给你的。我认为我们必须认识到，你的肠道微生物组在其中扮演着关键角色。

I think this gut microbiome is seen as a forgotten organ. It's not just helping with our digestion, it's influencing the rest of our body and very much having a really big impact on our health, but in a way that's really useful for us to be able to understand because we can't change our genes, but we can influence and change our gut microbiome, giving us another tool to influence our health. So think about how you feel in the here and now, and that's really, you know, is it your mood, your energy, your cognition? You know, that is what your health is giving you. And I think we've got to recognise that your gut microbiome is playing a key role in that.

当然，它只是拼图的一部分，但肠道微生物组的美妙之处在于我们能够改变它。因此，我们可以通过做出改变来支持肠道微生物组，从而改善健康。二十年前，我们大多数人，包括许多科学家，甚至不知道肠道微生物组的存在。现在二十年过去了，我们经历了这场演变，研究论文如海啸般涌现。这很大程度上是因为我们拥有了技术，不仅能了解那里有什么——这些生活在肠道中的微小生物——还能了解它们在做什么以及如何影响我们的健康。

Of course, it's one piece of the puzzle, but the beauty of the gut microbiome is that we're able to change it. And therefore we can improve our health by making changes to support our gut microbiome. Twenty years ago, most of us, including many scientists, didn't even know that the gut microbiome existed. Now twenty years later, we've had this evolution, this tsunami of research papers coming out. And a lot of that is due to the fact that we've had the technology to be able to understand not only who's there, sort of these tiny living organisms that live in our gut, but also now what are they doing and how are they impacting our health?

所以实际上，你有100万亿个微生物。这些是生活在肠道中的微小生物体。它们由细菌、病毒、酵母和真菌组成。你体内有各种不同的群落。这些群落不仅通过分解食物帮助消化，还产生特殊的分子，这些分子可以穿越你的身体。

So effectively, you've got 100,000,000,000,000 microorganisms. So these are tiny living organisms that live in your gut. They are made of bacteria, viruses, yeast, fungi. You've got a whole collection of different communities in there. These communities are not just helping with your digestion by breaking down food, but they're also producing special molecules that can travel across your body.

它们可以穿过肠道屏障进入体内，通过血流到达不同器官，影响你的健康。所以这是一个生活在肠道中的活生态系统，它直接对你做出反应，而你也反过来对它做出反应。

They can cross your gut barrier lining into your body, cross through your bloodstream to different organs and influencing your health. So this is a live ecosystem that's living in your gut that is directly responding to you and you're responding back to it.

现在，对我来说，肠道健康（姑且这么称呼）有趣的一点是，它似乎处于体内多种不同状态、多种不同疾病的核心。作为一名医生，我一直对根本原因着迷，对吧？以炎症为例，我们知道慢性未解决的炎症在某种程度上是许多慢性疾病的根源，无论是某些抑郁症、心脏病、自身免疫性疾病还是痴呆症。尽管这些疾病看似不同，但当你回溯链条查看根本原因时，会发现慢性未解决的炎症是其中一个驱动因素。是的，我知道炎症和肠道健康密切相关，但我认为我们可以类似地看待肠道健康，对吧？它实际上处于多种不同状况的核心。

Now the interesting thing for me about gut health, for want of a better term, is that it seemingly sits at the heart of multiple different states in the body, multiple different diseases. So as a medical doctor, I've always been fascinated by root causes, okay? So let's say inflammation, for example, we know that chronic unresolved inflammation underpins in some way, at least many of the chronic diseases that we see, whether it be some cases of depression, heart disease, autoimmune illness, dementia, although seemingly separate diseases, when you go back up the chain and look at root causes, we see that chronic unresolved inflammation is one of those root cause drivers. Yes, I know inflammation and gut health are strongly linked, but I think we can look at gut health in a similar way, right? That it actually lies at the heart of multiple different conditions.

绝对如此。我的意思是，它真的被认为是健康的新基石。我想，当我们谈到这些肉眼看不见的微小生物时，它们怎么可能对我们的健康产生如此大的影响？我经常被问到这个问题，我会笑笑说，是的，这确实看起来很奇幻。但我认为我们必须从进化的角度来看待它。

Absolutely. I mean, it's really considered to be this new cornerstone of health. And I think when we talk about the fact that we've got these kind of tiny organisms invisible to the naked eye, how can they be really that impactful for our health? I get asked that quite often and I kind of laugh and I say, yes, it does seem quite fantastical. But I think we've got to think about looking at it from an evolutionary perspective.

实际上，如果我们回溯到人类甚至尚未出现在这个星球上的时代，这个世界是由微生物主导和拥有的。微生物存在于每一个生物表面，至今依然如此。实际上，我们与这些微生物共同进化，以至于我们拥有的微生物细胞数量与人类细胞数量相当。这仅仅表明，在整个进化过程中，我们依赖它们，它们也依赖我们。

So actually, if we go back in time before humans even existed on this planet, this world was dominated and owned by microbes. Microbes are on every single living surface. They continue to be today. And effectively, we've then co evolved with these microbes to the point that we have as many microbial cells as we have human cells. So just showing that we know throughout evolution, we have then relied on them and they've relied on us.

因此，这就是为什么它们对我们的健康具有如此深远的影响——不仅帮助消化并影响各种疾病状态，还涉及健康的其他方面，如精力、情绪和认知能力。肠道与大脑之间还存在非常强大的连接，我们甚至称肠道为'第二大脑'，因为它们通过一条长长的迷走神经在物理上相连。目前我们发现肠道微生物组通过多种方式与大脑交流并影响大脑。这确实是令人兴奋的早期研究，我们在过去几年才刚刚开始探索。我们看到的是，这种沟通确实存在。

And therefore that is why they have such an influential effect on our health and not just helping with our digestion, and therefore influencing all these different disease states, but also things in health as well, like your energy, your mood and your cognition. There's also this very powerful connection between your gut and your brain, so much so that we call your guts your second brain because they're physically connected through a long wandering nerve called your vagus nerve. Now there's multiple different ways that your gut microbiome is talking to your brain and influencing your brain. Again, this is really exciting kind of early research that we've only really started to kind of tap into in the last couple of years. What we're seeing is that, yes, we've got this communication.

最直接的沟通是通过迷走神经。可以把它想象成拿起电话进行直接通话。然后是分子层面——肠道微生物产生的代谢物也能影响大脑。短链脂肪酸就是一个很好的例子。

The most direct communication is through the vagus nerve. We think about that, that's like picking up the telephone to have a direct call. And then we've got the molecules, those metabolites that are produced by your gut microbes. They can also influence your brain. A great example of those are short chain fatty acids.

只有肠道微生物能够制造这些短链脂肪酸。人体自身无法产生。它们通过消化你摄入食物中的纤维来制造这些酸。短链脂肪酸具有抗炎作用，同时对血脑屏障至关重要。这个保护大脑的堡垒设有通道，既能阻止毒素等有害物质进入，又需要保持强健以让大脑所需营养通过。

Only your gut microbes can make these short chain fatty acids. Your body is not able to make it themselves. They make them by feeding on fibre from the food you eat. And these short chain fatty acids have an anti inflammatory effect, but they're also really important for your blood brain barrier. This is a protective fortress around your brain that effectively has gateways in it that stop anything that's problematic like toxins or kind of harmful molecules from getting in, but they also need to be staying strong and healthy to let in those nutrients that your brain needs.

这是代谢物的一个例子。微生物还与免疫系统协调，通过免疫细胞向大脑发送信号。这就像通过邮政系统寄信：交给邮递员，经过几个分拣中心，最终送达门口。这是肠道微生物向大脑传递信号的另一途径。最后但同样重要的是，我们发现微生物与神经递质的关系——早期迹象表明它们为大脑提供制造血清素（快乐激素）和多巴胺（'我喜欢，再来一次'的神经递质）所需的构建模块。

So that's an example of metabolites. Your microbes are also in tune with your immune system and signaling to your brain through immune cells as well. So that might be changing shape in different formats, perhaps like sending a letter in the post where you give it to the postman and then it maybe goes to a few different sorting offices and then ends up at your door. That is also another pathway that your gut microbes are signalling to your brain. And then last but not least, we see this relationship with neurotransmitters and your gut microbes, early signs that they're helping to supply your brain with the building blocks that your brain needs to make things like serotonin, your happy hormone, and also dopamine, which is your kind of, oh, I like it, do it again neurotransmitter.

考虑到微生物构成我们50%的细胞，它们确实在深刻影响着我们身体的几乎每个方面。它们的存在绝非偶然，而是扮演着重要角色。

And I think when we, you know, the fact we go back to our microbes making up, you know, 50% of our cells, know, they are heavily influencing pretty much every aspect of our body. So not there by accident. They're not there by accident. Right. They're a role.

好的。现在请分享些实用建议。我在你的书和视频中看到过一些很棒的助记方法。如果有人问：艾米丽，我明白肠道微生物对健康很重要，但具体该如何改善呢？考虑到个体差异性，能否用你的助记法给我们一些可操作的实用建议？

Yeah. Let's get some of your practical advice. You've got some really cool mnemonics that I've read about in your book, I've seen you talk about in some of your videos. If someone wants to say, hey, Emily, listen, okay, I get it, the gut microbiome is important for many aspects of my health, what can I do to improve my own gut microbiome? With the acknowledgement that we're all unique and we have to personalize things for us, if you could maybe walk us through some of your mnemonics to help us take away a bit of practical advice, that would be useful, think.

当然。关键点在于找到适合个人的方案，但纤维确实是英国饮食中严重缺乏的营养素——我们每日纤维摄入量比推荐的30克少了约40%。这种被遗忘的营养素值得关注。纤维与肠道微生物的关系在于：特定类型的纤维（益生元纤维）能专门滋养肠道微生物。

Absolutely. So I think the real key piece, as you say, depending on what works best for you, but fibre is something that we're drastically missing in The UK diet. So we're missing about 40% of that recommended 30 of fibre that we need a day. This is forgotten nutrient that we need to be paying attention to. Now what happens with fibre and your gut microbiome is that fiber feeds your gut microbiome specifically to specific types of fiber called prebiotic fibers.

这些纤维存在于豆类、洋葱、大蒜、韭菜、芦笋等食物中。当微生物分解这些纤维时，不仅能产生具有抗炎作用的短链脂肪酸向大脑传递信号，还能生成其他健康分子，既维护肠道屏障健康，又能进入血液输送到全身器官。纤维长期被误解为仅仅'帮助排便'的物质，但其作用远不止于此。

Now these are fibers that are found in beans, onions, garlic, leeks, asparagus, lots of different other foods. And when your gut microbes feed on this fibre, they're able to make those short chain fatty acids, which have an anti inflammatory effect and able to signal to your brain and lots of other healthy molecules as well, which support the health of your gut barrier lining and also are able to then travel into your bloodstream and going across your body to your different organs. So fibre is something that I really feel quite strongly that it's had this kind of boring reputation of just something that just kind of helps you go to loo, helps you do a poo. It is so much more than that.

所以它需要新的形象宣传？

So it needs new PR basically?

确实需要新形象。纤维有益心脏健康，能吸附坏胆固醇排出体外；帮助稳定血糖，提供持久能量。它不仅滋养肠道微生物，还对身体有多重益处。说到纤维，我重点想推荐的是我称为'BGBGs'的关键食物。

It needs new PR, absolutely. It helps with your heart health, it helps to soak up bad cholesterol for that to be removed from your body as waste. It helps to balance your blood sugar levels, giving you longer lasting energy. So it's not only just helping with your gut microbiome, it's having many other benefits in your body too. And when I talk about fibre, the key foods that I really want to talk about are what I call the BGBGs.

所以B G B G S，分别代表豆类、绿叶蔬菜、浆果、谷物以及坚果和种子。特别令人惊讶的是，实际上膳食纤维含量最高的食物是全谷物、坚果种子和豆类，远高于大多数水果蔬菜——我认为这对一些人来说相当反直觉。大家可能会想，我需要天天吃生菜沙拉，但实际上生菜每100克仅含约1.8克纤维。相比之下，鹰嘴豆的纤维含量是其五到六倍。

So B G B G S, that's beans, greens, berries, grains, and nuts and seeds. And in particular, what might surprise people is actually the highest fibre foods are whole grains, nuts and seeds, and beans, much more so than most fruits and vegetables, which I think is quite counterintuitive for some people. Think, well actually, lettuce, I need to be eating salad for days. Actually lettuce contains about 1.8 grams of fibre per 100 grams. In comparison, chickpeas has about five times, six times more than that.

以坚果种子为例，比如亚麻籽或奇亚籽，每100克含纤维约25-30克。这真是质的飞跃。我想强调的是，增加膳食纤维摄入不应让人感到压力，关键在于让这些BGBGS食物成为每日或多数日子的常规选择。

Something like the nuts and seeds, for example, let's compare that to flax seeds or chia seeds. That's about 25 to 30 grams of fibre of 100 grams. So really, really big jump. And what I really want to highlight with that is that it shouldn't feel stressful to add more fibre into your diet. It's about making these BGBGs an everyday or most day foods, I really say.

不必强求每天食用，但可以将其纳入必备采购清单。这样就能轻松实现每日纤维增益，滋养肠道微生物，维护肠道健康——因为健康的肠道环境才能支撑良好的微生物群落。

It doesn't have to be every day, but kind of adding into your essential shopping list. And that just gives you kind of an easy kind of fibre boost on a daily basis to feed your gut microbes and look after the health of your gut because a healthy gut also supports a gut microbiome.

能分享一下你最推荐的五种高纤维食物吗？

Why don't you share with us your five favorite high fiber foods?

我想分享些令人意外的选择，这样更有趣。牛油果——我们通常将其与优质健康脂肪关联，但每个牛油果其实含有约8克纤维。然后是黑巧克力，这是个绝佳选择。

So I wanna share the surprising ones actually because I think that's always quite fun. So avocado, I think we associate with being kind of this gorgeous rich kind of, you know, really good of healthy fats. One avocado contains about eight grams of fiber. Okay. And then dark chocolate chocolate is is a a great great one.

黑巧克力每100克含约11克纤维。我通常选择可可含量70%以上的产品（理想状态下65%也行）。我特别推荐黑麦粗面包，超市就能买到且价格亲民——那种扁平的面包含有大量种子。每片就能提供7克纤维。

One. That's about 11 grams of fiber per 100 grams. So I usually go for something, you know, ideally 70 above in an ideal optimal world, kind of 65%. I am a huge fan of rye pumpernickel bread, which, you know, is affordable, you can get it from the supermarket and effectively it's that really flat bread that contains a lot of, kind of has a lot of seeds in it quite often as well. And I really like that because one slice of that is seven grams of fiber.

想象早餐用这种面包搭配鸡蛋和牛油果，单这一餐就能摄入约10克纤维，相当于...

So you know already that if you're having that for breakfast with some eggs, with your avocado, that you're hitting probably about 10 grams, a third

在早餐时段。

At breakfast.

没错，早餐就能完成每日三分之一的纤维摄入。这三个食物都很有惊喜感。当然坚果种子始终是优选，我想再次强调奇亚籽、亚麻籽甚至干椰肉片都是高纤维代表。我的习惯是在烧水壶旁放个密封罐装这些食材。

At breakfast already, a third of your fibre. So those three foods are kind of surprising. I do think some really great ones to have are nuts and seeds. Again, I just want to kind of highlight the kind of chia seeds, flax seeds, you know, even something like a kind of dried coconut flakes, again, really high in fibre. What I like to do is have a jar of them by the kettle.

这样既醒目提醒，泡茶时能当零食，早晨还能撒在早餐上，或烘烤后加入沙拉，使用方式非常灵活。

And that means that I can see it, it's gonna prompt me. If I'm making a cup of tea, I can have them as a snack. But also, they're really great to sprinkle onto breakfast in the morning or perhaps toast them, put them into a salad.

是的，我非常赞同这一点。回到我之前提到的一个观点，我认为它在这里非常非常相关。艾米丽，在我的职业生涯中，我见过人们在各种不同的饮食方式下茁壮成长。确实有一些共同原则：尽可能少加工、选择接近天然形态的完整食物、尽量避免摄入过多添加糖——这些都是基本的框架性原则。但在这个框架内，我见过各种各样的成功案例。

Yeah. I I love that. And just to circle back to something I said before, think it's really, really relevant here. Over the course of my career, Emily, I have seen people thrive on a variety of different diets. Yes, there are some common principles, minimally processed as much as possible, whole food as close to natural form, trying to not have excess added sugar, all those things for sure, like broad framework principles, but within that, I've seen all kinds of different things.

我见过一些患者通过全食物植物性饮食获得健康，但也见过其他患者根据自身健康状况在低碳水化合物饮食中表现优异。因此我反思：荣格，这到底是怎么回事？也许并不存在一种适合所有人的完美饮食方案。或许有一些需要遵循的原则，但我们必须为每个个体个性化调整这些原则。而纤维的来源其实非常多样。

So I've seen some patients thrive on a whole food plant based diet, but I've also seen patients thrive depending on their state of health on a low carb diet. And so therefore I look back and go, okay, Ronger, what's going on here? Well, maybe there is no one perfect human diet that works for every single person. Maybe there are some principles to follow, but we have to personalize those principles for any individual. And fiber comes in a variety of different places.

对吧？就像我跟你提到过我的一位挚友，她采用极低碳水化合物饮食却非常健康。如果你作为医生看到她，肯定会说：当你的身体机能如此良好，血液检测结果这么理想时，为什么要改变呢？现在我在分析她的饮食——虽然碳水极低，但她确实摄入大量坚果，明白吗？

Right? So I was telling you about someone I know very well, a good friend of mine, who is absolutely thriving on a very, very low carb diet. Sure if you saw her as a patient, you'd be like, why would you change anything when you're functioning like this and your blood tests look like that, right? Now I'm now thinking through to her diets from what I know, and although it's very low carb, she does have a lot of nuts. Okay?

她经常喝黑咖啡，也常吃番茄配香草，还会用橄榄油烹饪，偶尔会吃些红薯。她每天都会摄入牛油果...

She does have quite a bit of black coffee. She does have tomatoes often with some herbs, right? She has olive oil, a few times to which she'll have some sweet potatoes. She has an avocado There every

继续说吧。

we go.

你

Do you

明白我的意思吗？

know what I mean?

所以这虽然是低碳水饮食，但却是高纤维的。明白吗？我想说的是，我们对高纤维食物的认知可能过于局限。仅从我刚才的描述来看，在不了解这位女士全部情况的前提下，表面上看这是低碳水饮食——确实如此，可能纤维量不如理想值，但其中确实含有纤维，那些植物性食物正在滋养她的肠道微生物群。

So that's low carb, but it's high fiber. Right? So what I'm saying is that we have a perception of what high fiber foods are, just from what I've said to you there, without knowing this lady's history and everything about her, although on the face of it, it's quite a low carb diet and it is, I guess there's probably not as much fiber there as you might want someone to have, but there is some fiber there and there are some plant foods that will be helping her microbiome.

这正是我的想法——她摄入的纤维可能比我们想象的更多。因为我们总把纤维等同于乏味的麸皮面包。提到高蛋白食物，人们能立刻列举：肉、鱼、蛋。但问到高纤维食物时，大家往往一片茫然。我们需要改变这种认知，真正意识到纤维存在于各种植物中：水果、蔬菜、豆类、坚果、种子、全谷物等等。

That what I'm think it sounds like she probably is having more fiber than we think, because I think we've associate fiber with being just like, you know, boring bran bread. We're able to list off high protein foods, you know, off the get go. Can ask anybody, you know, tell me three high protein foods. They know, they can say, you know, meat, fish, eggs straight away. When I say the same for fibre, you know, people draw a blank and I really think we need to change that and really recognise that fibres find a lots of different other, you know, so many different plants, you know, fruits, vegetables, beans, legumes, nuts, seeds, whole grains.

我认为我们过于依赖外部信息而忽视了自身直觉。当我们谈论直觉时，指的是倾听身体的感受：饥饿感、饱腹感。身体蕴藏着巨大智慧，激活这种感知力是找到适合自己饮食方式的关键路径。当然有基本指导原则——对大多数人而言，确实需要摄入更多果蔬、全谷物和高纤维食物来滋养肠道微生物群。

And then I think we've outsourced from our intuition far too much. And I think that then becomes problematic. And when I talk about your intuition, it's really listening to how's your body feel, but also things like your hunger and your fullness levels. Your body has a lot of wisdom and really being able to tap into that is really just a key pathway to understand what is right for you. There are definitely kind of guiding principles, I think for most people in terms of, yes, we want to be eating kind of more fruits and vegetables and more whole grains when it comes to our gut microbiome, really thinking about foods that are kind of high in fibre.

但最重要的是从适合你的起点出发，真正思考你当下的处境。然后想想，有哪些我可以融入的东西能让我感觉良好？我认为很多时候建议变得过于非黑即白。实际上，最有影响力的事情可能就是做一个你能坚持的小而规律的改变，你觉得味道好、享受其中，这同样重要。而且这非常实用。

But very much starting from a place that is right for you and really thinking about where you're at in the here and now. And then thinking, okay, what are the things that I can incorporate that are making me feel great? And I think a lot of the time with advice, it becomes too black and white. Actually, the most impactful thing you could be doing is just making a small regular change that you can keep up, that you think tastes great, that you enjoy, that's equally important. And that is incredibly practical.

正如你所说，如果你找到了一种适合你的饮食方式，让你感觉健康，各项指标都健康，你知道，实际上并没有一种适合所有人的完美饮食。关键是找到你能坚持的、符合健康原则的饮食方式。我觉得各种饮食方式之间存在太多争论，都说自己的最好。我认为，最适合你的就是你能坚持的那一种。这就是最好的饮食，能让你感觉良好。

As you say, if you're finding a way of eating that works for you, that you feel healthy, your metrics are all healthy, you know, realistically, there's no perfect one diet for everyone, as you say. It's about finding the diet that you can stick to that has those healthy principles. And I think we have so much kind of warring between all these different diets saying, well, one's best, this one's best. I'm like, the one that's best for you is the one that you can stick to. That is what the best one is and that you feel great on.

是的，我非常赞同。我是小改变持续做的忠实粉丝。从你当前的状态开始，看看此时此刻什么方法适合你。

Yeah. No. I love that. I'm, you know, a huge fan of small changes done consistently. Start where you're at, see what is the right approach for you at this moment in time.

未来可能会改变。好了，纤维是你想鼓励人们思考的重要事项之一。

It may change in the future. Okay, so fiber is one of these big things that you want to encourage people to think about.

是的，绝对如此。我认为，在考虑健康和我们肠道微生物组健康时，还有其他化合物值得关注，特别是叫做多酚的化合物。多酚是赋予水果和蔬菜很多色素和颜色的化合物。比如茄子的深紫色，与其他颜色的水果蔬菜相比。不同类别的多酚对我们的健康有不同的作用，这就是为什么我们需要彩虹般的食物。

Yeah, absolutely. And I think, there's other compounds that we can also think about when it comes to our health and for the health of our gut microbiome too, particularly talking about compounds called polyphenols. So polyphenols are these kind of compounds that give fruits and vegetables a lot of their pigment and colour. So that could be, for example, the the deep purple of an aubergine, and then kind of comparing that to kind of another fruit and vegetable of a different color. And what these different groups of polyphenols tend to do different things for our health, so this is why we want this rainbow of foods.

为了健康，我们需要各种不同颜色的食物。我们的肠道微生物以类似纤维的方式摄取这些多酚，这也有助于支持肠道微生物组的健康。在英国，我们的大部分多酚来自咖啡和茶。咖啡和茶本身是很好的来源，但与草药和香料相比，它们的含量相对较低。其他富含多酚且非常实惠的食物包括豆类，特别是黑豆。

We want this variety of different colors for our health. What happens with our gut microbes is that they feed on these polyphenols in a similar way to fiber, so that helps to also support the health of our gut microbiome. In The UK, most of our polyphenols come from coffee and tea. So coffee and tea are great sources in themselves, but in comparison to herbs and spices, they're pretty low on the list. Other surprising foods that are really rich in polyphenols and incredibly affordable are things like beans, particularly black beans.

我喜欢这么说，因为当我们想到富含多酚的食物时，有人可能会说，哦，我需要去买一些野生蓝莓，价格非常昂贵。但实际上，像黑豆这样的食物所含的多酚大约是野生蓝莓的八倍。这样你就能得到既实惠又对健康有益的东西。当然，你仍然可以吃蓝莓，但不必觉得必须花三倍的钱才能做到。

And I like to say this because I think quite often when we think about kind of polyphenol rich foods, somebody might say, oh, I need to go and buy some wild blueberries, which cost an absolute fortune. But actually things like black beans contain about eight times more polyphenols than wild blueberries. And you're then getting something that is affordable, that's doing great for your health. And yes, you can still have those blueberries, but you don't feel like you have to go and spend three times as much to be doing it.

是的，我认为这是考虑这些支持健康微生物组的食物的一个优点，比如你之前提到的益生元纤维食物，洋葱、大蒜，这些都是相对便宜的食物。我知道每个人的收入水平和获取渠道不同，但它们不是最贵的食物，我觉得这很鼓舞人心，如果人们想通过小改变来影响健康，可以从这里开始，你会开始看到变化。

Yeah, and I think that's one of the plus sides of thinking about a lot of these foods that we think are supporting a healthy microbiome, like the prebiotic fiber foods you were mentioning before, onions, garlic, these are relatively cheap foods. I appreciate everyone's got different income levels and different levels of access, but they're not the most expensive foods, which I think is quite encouraging if people are trying to make small changes to have an impact on their health, it's like, well, you could start there and you're gonna start to see a difference.

绝对如此，我认为我们把肠道健康过度复杂化了，让人觉得我们需要这种补充剂或那种最新推出的东西。实际上，那些核心关键原则对肠道最有益。可能就是往炖菜或汤里加一些洋葱和大蒜，或者下次吃午餐时撒上一些额外的草药或坚果和种子。这些简单实用的事情才是对健康影响最大的。

Absolutely, and I think we've over complicated gut health far too much, it's been made out to seem that we need to have this supplement or kind of that latest new thing that's come out. And actually it's those core key principles are doing the best things for your gut. That is just, you know, maybe it's adding in some onions and garlic to, you know, if you're making a stew or a soup, Perhaps it's sprinkling on some extra herbs or some nuts and seeds next time, you know, you have your lunch. Like, really simple practical things. Those are the things that are actually making the biggest impact for your health.

希望你喜欢这个简短的片段。请与你的朋友和家人分享这一集，传播这份喜爱。如果你想要更多，为什么不回去听我和嘉宾的完整对话呢？如果你喜欢这一集，我想你一定会喜欢我的周五简短邮件。它叫做“周五五件事”，每周我会分享在社交媒体上不分享的内容。

Hope you enjoyed that bite sized clip. Do spread the love by sharing this episode with your friends and family. And if you want more, why not go back and listen to the original full conversation with my guest? If you enjoyed this episode, I think you will really enjoy my bite sized Friday email. It's called the Friday Five, and each week I share things that I do not share on social media.

它包含五个简短的积极能量片段，包括我正在阅读的文章或书籍、思考中的名言、遇到的前沿研究等等。我真的认为你会喜欢它。目标是为你提供一份小而强大的正能量，让你为周末做好准备。你可以免费在doctorchatterjee.com/fridayfive注册。祝你周末愉快。

It contains five short doses of positivity, articles or books that I'm reading, quotes that I'm thinking about, exciting research I've come across, and so much more. I really think you're gonna love it. The goal is for it to be a small, yet powerful dose of feel good to get you ready for the weekend. You can sign up for it free of charge at doctorchatterjee.com forward slash Friday five. Hope you have a wonderful weekend.

请确保你已经按下订阅按钮，我将在下周三带着我的长篇对话回归，并在下周五带来最新一期的《科学快报》。

Make sure you have pressed subscribe, and I'll be back next week with my long form conversation on Wednesday and the latest episode of bite science next Friday.