油炸和加工食品、红肉和酒精饮料对您的肠道健康有害。
Fried and processed foods, red meat and alcoholic beverages are bad for your gut health.
很多人都知道，吃富含纤维的多样化、健康的饮食通常对您的肠道健康有益。
Many people know that eating a diverse, healthy diet rich in fiber is generally good for your gut health.
这样的饮食习惯通常支持肠道中的有益细菌。反过来，这种细菌 - 其中有 300 到 500 种不同的种类 - 帮助您的肠道保持强大而多样的微生物组。每个人都有一个微生物组，它是由超过 100 万亿个微生物组成的集合，这些微生物生活在我们体内和体内，其中大部分在我们的大肠中。某些食物——如酸菜、酸奶和新鲜水果和蔬菜，有助于培养健康的肠道微生物群。
Such an eating regimen generally supports good bacteria in your gut. In turn, this bacteria – of which there are 300 to 500 different kinds – helps your gut maintain a strong and diverse microbiome. Everyone has a microbiome, a collection of more than 100 trillion microbes that live on and in our body, the majority in our large intestine. Certain foods – like sauerkraut, yogurt and fresh fruits and vegetables help foster a healthy gut microbiome.
相反，有些食物和饮料对您的肠道或微生物群不利，费城的注册营养师丽莎·琼斯说。
Conversely, there are certain foods and beverages that aren't good for your gut, or microbiome, says Lisa Jones, a registered dietitian based in Philadelphia.
以下是六种对肠道健康最不利的食物和饮料：
Here are six of the worst foods and beverages for your gut health:
1. 人造甜味剂
Artificial sweeteners
一系列人造甜味剂未经消化就通过身体，因此，它们会对肠道中的微生物群产生负面影响，琼斯说。
An array of artificial sweeteners pass through the body undigested, and because of this, they can negatively affect the microflora in your gut, Jones says.
2021 年 4 月发表在《国际分子科学杂志》上的研究表明，食用人工甜味剂阿斯巴甜、糖精和三氯蔗糖可能与两种有害的肠道细菌、大肠杆菌和粪肠球菌有关。
Research published in April 2021 in the International Journal of Molecular Sciences suggests that consuming the artificial sweeteners aspartame, saccharin and sucralose may be associated with two harmful gut bacteria, E.coli and E. faecalis.
流行的人造甜味剂包括：
Popular artificial sweeteners include:
甜菊糖。可提供各种品牌名称，包括 Splenda Naturals Stevia Sweetener 和 Truvia。
阿斯巴甜，品牌名称 Equal。
三氯蔗糖，商品名 Splenda。
糖精，品牌名称 Sweet'N Low、Sugar Twin 和 Necta Sweet。
安赛蜜 K，商品名 Sunett。
Stevia. Available under various brand names, including Splenda Naturals Stevia Sweetener and Truvia.
Aspartame, brand name Equal.
Sucralose, brand name Splenda.
Saccharin, brand name Sweet'N Low, Sugar Twin and Necta Sweet.
Acesulfame K, brand name Sunett.
2. 酒精饮料
Alcoholic beverages
联邦政府的 2020-2025 美国人饮食指南建议饮酒者适度饮酒。这意味着男性每天喝两杯或更少，女性每天喝一杯或更少。琼斯说，饮酒量超过这个量会损害您的肠道微生物群。
The federal government's 2020-2025 Dietary Guidelines for Americans recommends moderate drinking for those who imbibe. That means two drinks or less a day for men and one drink or less daily for women. Drinking more alcohol than this amount can harm your gut microbiome, Jones says.
2020 年发表在《肠道微生物》杂志上的研究表明，过度饮酒与生态失调有关，当您的胃肠道（包括肠道）中的细菌变得不平衡时，就会发生生态失调。
Research published in the journal Gut Microbes in 2020 suggests that drinking alcohol excessively is associated with dysbiosis, which occurs when the bacteria in your gastrointestinal tract – including your intestines – become unbalanced.
生态失调与一系列健康问题有关，包括：
Dysbiosis is associated with a wide array of health problems, including:
酸回流。
痤疮、牛皮癣和皮疹。
焦虑。
慢性疲劳。
便秘。
抽筋。
腹泻。
消化问题。
食物不耐受（腹胀、胀气）。
排尿困难。
阴道或直肠瘙痒或感染。
Acid reflux.
Acne, psoriasis and skin rashes.
Anxiety.
Chronic fatigue.
Constipation.
Cramps.
Diarrhea.
Digestive issues.
Food intolerance (bloating, gas).
Trouble urinating.
Vaginal or rectal itching or infections.
3.油炸食品
Fried foods
琼斯说，与新鲜水果和蔬菜相比，您的身体更难以消化油炸食品。 “可用于煎炸食物的油富含饱和脂肪和反式脂肪，这会影响您的肠道。”
It's more difficult for your body to digest fried foods compared to fresh fruits and vegetables, Jones says. “The oils that may be used to fry the food is rich in saturated and trans fats, which can bother your gut."
棕榈油和椰子油通常用于煎炸食物。吃油炸食品会导致：
Palm and coconut oils are typically used to fry food. Eating fried foods can lead to:
腹泻。
气体。
肚子疼。
Diarrhea.
Gas.
Stomach pain.
4. 红肉
Red meat
很多人喜欢牛排、培根和猪排。克利夫兰诊所人类营养中心的注册营养师 Stacy Cavagnaro 说，许多人可能不知道，这些红肉富含一种叫做左旋肉碱的化合物，它可以改变肠道中的细菌。这种改变会导致产生一种称为三亚甲基 N-氧化物或 TMAO 的物质。高水平的 TMAO 会增加心脏病发作或中风的风险。
Plenty of people enjoy steak, bacon and pork chops. Many people may not know that these red meats are abundant in a compound called L-carnitine, which alters the bacteria in your gut, says Stacy Cavagnaro, a registered dietitian with Cleveland Clinic's Center for Human Nutrition. This alteration can lead to the production of a substance known as trimethyline N-oxide, or TMAO. High levels of TMAO increase your risk for heart attack or stroke.
较高的红肉摄入量也与结直肠癌和炎症性肠病的风险增加有关。 2020 年发表在《营养学进展》杂志上的研究表明，牛肉“当作为高糖或高脂肪饮食的一部分以高于推荐的水平食用时。 . .对肠道微生物群有不利影响。”
Higher red meat intake is also associated with an increased risk of colorectal cancer and inflammatory bowel disease. Research published in 2020 in the journal Advances in Nutrition suggests that beef, “when consumed at higher than recommended levels as part of a diet high in sugar or fat . . . has adverse consequences for the gut microbiota.”
克利夫兰诊所建议每周吃不超过一到两份红肉，或每周 6 盎司。患有心脏病或高胆固醇的人每周应将摄入量限制在 3 盎司。
Cleveland Clinic recommends eating no more than one to two servings of red meat weekly, or, 6 ounces per week. People with heart disease or high cholesterol should limit their consumption to 3 ounces weekly.
5. 加工食品
Processed foods
Cavagnaro 说，食用含有添加剂和盐的加工食品会对您的肠道微生物群产生负面影响。 “加工食品缺乏多样性，纤维含量低。食用含有添加剂和盐的加工食品会对您的肠道微生物组产生负面影响。”
Eating processed foods containing additives and salt can impact your gut microbiome negatively, Cavagnaro says. “Processed foods lack diversity and are low in fiber. Eating processed foods that contain additives and salt can affect your gut micribiome negatively."
高度加工食品包括：
Highly-processed foods include:
培根、火腿、肉酱和香肠。
罐头蔬菜。
蛋糕。
饼干。
加工过的午餐肉。
软饮料。
Bacon, ham, pate and sausage.
Canned vegetables.
Cakes.
Cookies.
Processed lunch meats.
Soft drinks.
6. 含糖软饮料
Sugary soft drinks
2019 年发表在 JAMA Internal Medicine 上的研究表明，饮用较高水平的软饮料和含糖软饮料与消化系统疾病死亡率有关。该研究在饮用人工加糖的软饮料时没有发现这种关联。
Research published in 2019 in JAMA Internal Medicine suggests that consuming higher levels of soft drinks and sugar-sweetened soft drinks is associated with digestive disease mortality. The study did not find such an association when drinking artificially-sweetened soft drinks.
然而，2018 年发表在《分子》杂志上的另一项研究报告称，人造甜味剂的消费与一系列不利影响有关，包括肠道微生物组活动的负面变化。
A separate study, however, published in 2018 in the journal Molecules reports that the consumption of artificial sweeteners has been linked with an array of adverse effects, including a negative change in gut microbiome activity.
