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Why Your Gut Needs Fiber and Fermented Foods
肠道健康的关键：膳食纤维与发酵食品
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Why Your Gut Needs Fiber and Fermented Foods
肠道健康的关键：膳食纤维与发酵食品
许多人常常将膳食纤维与发酵食品混为一谈，但专家解释说，两者改善肠道健康的方式截然不同。高纤维食品为肠道中已有的有益菌提供所需的养分，而酸奶、泡菜等发酵食品则直接为人体输送活性益生菌。膳食纤维有助于分解营养素，发酵食品则能减轻体内炎症，因此专家强调，将两者结合食用能带来最佳的健康效果。
Only 4% of American adults get enough daily fiber,
只有4%的美国成年人每天能摄入足够的膳食纤维。enough daily fiber 每天充足的纤维
even though it protects against heart disease and inflammation.
尽管膳食纤维能预防心脏病和炎症。protects against 预防…… / heart disease 心脏病 / inflammation 炎症
While fiber supplements are trending online,
虽然纤维补充剂在网上掀起热潮，fiber supplements 纤维补充剂 / trending online 在网上很流行
many people confuse fiber with fermented foods.
但许多人常常把膳食纤维与发酵食品混为一谈。confuse A with B 将A与B混淆 / fermented foods 发酵食品
A doctor explains that these two work together in completely different ways.
一位医生解释说，这两者以截然不同的方式协同发挥作用。work together 协同作用 / completely different 截然不同
High-fiber foods provide the fuel that your existing gut bacteria need to work.
高纤维食品为肠道菌群正常工作提供了所需的养分。provide the fuel 提供养分 / gut bacteria 肠道菌群
For instance, psyllium husk powder forms a gel in water that helps lower cholesterol.
例如，车前子壳粉在水中会形成凝胶，有助于降低胆固醇。forms a gel 形成凝胶 / lower cholesterol 降低胆固醇
Other fibers like inulin, found in chicory root and artichokes,
而像菊苣根和洋蓟中富含的菊粉等纤维，chicory root 菊苣根
directly feed helpful bacteria.
则能直接为有益菌提供食物。directly feed 直接提供食物 / helpful bacteria 有益菌
Fermented foods like yogurt and kimchi are different
酸奶和泡菜等发酵食品的作用机制则有所不同，Fermented foods 发酵食品
because they deliver live microbes to your body.
因为它们能直接向体内输送活体微生物。deliver live microbes 输送活体微生物
In a study of 36 adults, researchers found that
一项针对36名成年人的研究表明，In a study of 在针对……的研究中
high-fiber diets helped gut bacteria break down nutrients better.
高纤维饮食有助于肠道菌群更好地分解营养素。high-fiber diets 高纤维饮食 / break down nutrients 分解营养素
Meanwhile, fermented foods increased bacterial diversity and lowered inflammation.
同时，发酵食品增加了菌群多样性并减轻了炎症。bacterial diversity 细菌多样性 / lowered inflammation 降低炎症
Because both offer unique benefits, experts say
鉴于两者各具独特益处，专家建议：offer unique benefits 具有独特的益处
combining high-fiber and fermented foods may create the best results for your health.
将高纤维食品与发酵食品结合食用，能为健康带来最佳效果。combining high-fiber 结合高纤维 / create the best results 产生最佳效果
Quiz 🧠
Q1. High-fiber foods and fermented foods improve gut health in different ways.
查看答案
✅ True
纤维能为肠道中已有的有益菌提供养分，而发酵食品则直接向体内输送新的活性益生菌。
Fiber feeds existing bacteria, while fermented foods provide new live microbes to the body.
Q2. What does 'diversity' mean in 'a great diversity of plants'?
查看答案
✅ wide variety
多样性（diversity）是指多种不同类型聚集在一起的状态。
Diversity means having many different types or varieties of something together.
Q3. Fiber feeds gut bacteria, while fermented foods add new microbes. Why eat both together?
查看答案
✅ For better gut health
在引入新益生菌的同时，又为其提供生长所需的养料，对肠道健康的促进效果最好。
Eating both feeds existing bacteria and adds new beneficial microbes, giving the best gut benefits.
Dialogue 🎧
James: Charlotte, guess how many American adults actually get enough fiber.
James: 夏洛特，你猜猜有多少美国成年人真正摄入了充足的纤维？
Charlotte: I don't know, half of us? Maybe forty percent?
Charlotte: 不知道耶，有一半人吗？大概40%？
James: Not even close! Only four percent meet the daily recommendation.
James: 差得远呢！达到每日推荐摄入量的只有4%。
Charlotte: Four percent? That is wild, and honestly a bit scary.
Charlotte: 4%？太夸张了吧，说实话真有点吓人。
James: Especially since fiber protects against heart disease and inflammation.
James: 特别是考虑到纤维还能预防心脏病和炎症呢。
Charlotte: Right! But online, people keep confusing fiber supplements with fermented foods.
Charlotte: 就是说啊！但在网上，大家老是把纤维补充剂和发酵食品搞混。
James: Wait, aren't they basically doing the same thing?
James: 等等，它们起的作用不是大同小异吗？
Charlotte: Not at all. High-fiber foods provide the fuel your existing gut bacteria need.
Charlotte: 完全不同。高纤维食品为肠道里已有的有益菌提供所需的养分。
James: Like little snacks for our internal buddies?
James: 就像给我们体内的小伙伴们准备点心一样？
Charlotte: Exactly. Fibers like inulin, found in chicory root and artichokes, feed helpful bacteria.
Charlotte: 没错。像菊苣根或洋蓟里的菊粉这类纤维，能让有益菌茁壮成长。
James: What about psyllium husk powder? It looks like wallpaper paste.
James: 那车前子壳粉呢？看起来像糊墙用的浆糊似的。
Charlotte: It forms a gel in water, which helps lower cholesterol!
Charlotte: 它溶于水后会变成凝胶状，有助于降低胆固醇呢！
James: Drinking gel sounds strange, but lowering cholesterol is huge.
James: 喝凝胶听起来挺怪的，不过能降胆固醇可真厉害。
Charlotte: Now, fermented foods like yogurt and kimchi are different.
Charlotte: 而酸奶和泡菜这类发酵食品就不一样了。
Charlotte: They deliver live microbes directly to you.
Charlotte: 它们会直接向你的身体输送活体微生物。
James: So fiber feeds the team, but kimchi brings new players?
James: 所以纤维是喂养现有团队，而泡菜是引进新队员？
Charlotte: Spot on! In a study of thirty-six adults, both had unique perks.
Charlotte: 太形象了！在一项针对36名成年人的研究中，两者都有各自独特的优势。
James: Ooh, really? Did one group do better?
James: 哇，真的吗？哪一组表现更好呢？
Charlotte: High-fiber diets helped gut bacteria break down nutrients better.
Charlotte: 高纤维饮食能帮助肠道细菌更好地分解营养物质。
Charlotte: Fermented foods increased bacterial diversity and lowered inflammation.
Charlotte: 发酵食品则增加了菌群多样性，还降低了炎症反应。
James: So the dream team is really combining both!
James: 看来把两者结合起来吃才是终极组合啊！
Charlotte: Yes!
Charlotte: 对啊！
Charlotte: Experts say combining high-fiber and fermented foods creates the best results for your health.
Charlotte: 专家也说，将高纤维食品与发酵食品搭配食用，对健康的效果最好。