肠道微生物组
The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health,自身免疫性疾病, endocrine disorders, skin conditions, and cancer.
一次，我们的消化系统被认为是一个相对“简单”的身体系统，基本上由一个长管组成，可以通过我们的食物通过，被吸收，然后排出。
The term “gut microbiome” refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.
根据E. M. Quigley博士的说法
现代生活的许多方面，例如高压力水平，睡眠太少，eating加工和高糖食品以及服用抗生素都会损害我们的肠道微生物组。反过来，这可能会影响我们健康的其他方面，例如大脑，心脏，免疫系统，皮肤，体重，激素水平，吸收营养的能力，甚至是发展cancer。
There are a number of ways an unhealthy gut might manifest itself. Here are seven of the most common signs:
1.胃部不适
Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste.
2. A high-sugar diet
饮食高加工食品and added sugars can decrease the amount of good bacteria in your gut. This imbalance can cause increased sugar cravings, which can damage your gut still further. High amounts of refined sugars, particularly high-fructose corn syrup, have beenlinkedto increased inflammation in the body.Inflammationcan be the precursor to a number of diseases and even cancers.
3. Unintentional weight changes
在不改变饮食或运动习惯的情况下增加或减肥可能是肠道不健康的迹象。肠道不平衡会损害您身体吸收营养，调节血糖和储存脂肪的能力。体重减轻可能是由小肠细菌过度生长引起的（SIBO), while weight gain may be caused byinsulin resistance或者the urge to overeat due to decreased nutrient absorption.
4. Sleep disturbances or constant fatigue
不健康的肠道可能导致睡眠障碍，例如失眠或睡眠不良，因此导致慢性疲劳。身体的大部分serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage can impair your ability to sleep well. Some sleep disturbances have also been linked to risk forfibromyalgia。
5.Skin irritation
Skin conditions likeeczemamay be related to a damaged gut. Inflammation in the gut caused by a poor diet or food allergies may cause increased “leaking” of certain proteins out into the body, which can in turn irritate the skin and cause conditions such as eczema.
6. Autoimmune conditions
Medical researchers are continually finding
7. Food intolerances
Food intolerances是难以消化某些食物的结果（这与食物过敏, which is caused by an immune system reaction to certain foods). It’s thought that food intolerances may be caused by poor quality of bacteria in the gut. This can lead to difficulty digesting the trigger foods and unpleasant symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea. There is some evidence thatfood allergies may also be related肠道健康。
1. Lower your stress levels
Chronic high levels of stress are hard on your whole body, including your gut. Someways to lower stress可能包括冥想，步行，进行按摩，与朋友或家人共度时光，扩散精油，减少咖啡因的摄入量，笑，瑜伽或养宠物。这是10种方法to reduce feeling stressed。
2. Get enough sleep
没有足够或足够的质量sleepcan have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night. Your doctor may be able to help if you have睡眠困难。
3. Eat slowly
彻底咀嚼食物eating your meals more slowlycan help promote full digestion and absorption of nutrients. This may help you reduce digestive discomfort and maintain a healthy gut.
4. Stay hydrated
Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut.Staying hydrated是促进健康肠道的简单方法。
5.生命起源以前的或益生菌
Adding a益生元或益生菌补充饮食可能是改善肠道健康的好方法。益生元提供了“食物”，旨在促进肠道中有益细菌的生长，而益生菌则是良好的细菌。细菌过度生长（例如SIBO）的人不应服用益生菌。并非所有益生菌补充剂都是高质量的，或者实际上会带来好处。在选择益生菌或益生元补充剂以确保最佳健康益处时，最好咨询您的医疗保健提供者。
Show now for aprobiotic或者prebiotic supplement.
6.检查食物不耐受
If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminatingcommon trigger foods看看您的症状是否有所改善。如果您能够识别出症状促成症状的食物，则可以通过改变饮食习惯来看到消化健康的积极变化。
7. Change your diet
减少所吃的加工，高糖和高脂食品的量可以有助于改善肠道健康。此外，食用大量植物性食物和瘦蛋白质会对您的肠道产生积极影响。饮食高fiber已被证明contribute tremendously to a healthy gut microbiome。
饮食和肠道健康密切相关。避免加工食品，高脂食品和高糖的食物对于维持健康的微生物组非常重要，因为这些食物破坏了好细菌并促进破坏性细菌的生长。您还可以吃很多食物，可以积极促进有益细菌的生长，从而有助于您的整体健康。这些食物包括：
1. High-fiber foods
高纤维食品such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks have shown a positive impact on gut health in numerous
2.大蒜和洋葱
Garlicand onion may have some anti-cancer and immune system-enhancing properties based on various studies, which are closely tied to some of the primary functions of the gut. Some of these benefits are anecdotal, although some research has been done.
3.发酵食品
Fermented foodssuch as kimchi, sauerkraut, yogurt, tempeh, miso, and kefir are great dietary sources of probiotics. While the quality of these foods may vary, their benefits on the gut microbiome are well
4. Collagen-boosting foods
Collagen-rich foods such as骨汤and salmon may be beneficial to overall health and gut health specifically. Many of these benefits are anecdotal conclusions and further research could be done. You could also try toboost your body’s own collagen production through foods。尝试添加各种食物，例如蘑菇，好乳制品或某些肉类。
人类的肠道比以前想象的要复杂，对全身健康产生了巨大影响。健康的肠道有助于强大的免疫系统，心脏健康，大脑健康，情绪改善，健康睡眠和有效的消化，这可能有助于防止某些癌症和自身免疫性疾病。您可以做出许多生活方式改变，从而对您的肠道健康和整体健康产生积极影响。