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不少人都通过补充益生菌来改善肠道菌群环境，促进肠道健康。
但《华盛顿邮报》刊发专家专栏表明，对于正常健康人而言，补充益生菌的好处有限，有时甚至可能造成更多问题。In healthy people, probiotic supplements offer little benefit, and they can potentially do more harm than good. 大量研究结果显示服用益生菌，无论是为了调节健康，还是对抗抗生素影响，都可能改变肠道微生物菌群组成，减少肠道微生物多样性，而这些变化与许多健康问题相关 。Studies show that taking probiotic supplements — for overall health or to counter the effects of antibiotics — can alter the composition of your microbiome and reduce the levels of microbial diversity in your gut, which is linked to a number of health problems. 益生菌的形式包括胶囊、软糖、粉剂或药丸等。它们能预防旅行者腹泻（diarrhea），并且降低抗生素药物的副作用。Probiotic supplements come in the form of capsules, gummies, powders and pills that contain live microorganisms believed to boost gut health. 但是，专家强调有更可靠、更安全的方法来滋养肠道微生物群，即食用含有益生菌和其他有益化合物的发酵食品，如酸奶、酸菜、泡菜等，这些食物对肠道健康有积极影响。But for most people, more reliable ways are available to nourish your gut microbiome. Researchers have found that eating fermented foods such as yogurt, sauerkraut, kimchi and kefir, which contain probiotics and other beneficial compounds, have positive effects on your health and gut microbiome. 人体内含大量微生物，组成十分复杂，不同微生物群所占空间不同，其中人体肠道当中的微生物群最为庞大，大约有100万亿个细菌胞，有60-400个不同种类的微生物，其中人体粪便干重的三分之一左右都为肠道细菌。拥有多种肠道微生物群的人往往更健康，患疾病的可能性更小。这些微生物以水果和蔬菜中的纤维（fiber）为食。肠道中的微生物既协同工作又相互竞争。有时，肠道中好细菌和坏细菌的比例会失衡——这种情况称为肠道菌群失调（dysbiosis）。The microbes in your gut can work together and compete against one another. Sometimes the proportion of good and bad bacteria in your gut can get out of balance — a condition known as dysbiosis. 尽管市面上有许多种类的益生菌补充剂，但补充剂中的细菌菌株数量有限，主要是乳酸菌、双歧杆菌等。Although there are numerous kinds of probiotic supplements, many of them contain a limited number of bacterial strains, primarily from the groups lactobacillus, bifidobacterium and a few others. 这些微生物虽有益于健康，但专家表示服用几种浓缩剂量的菌株会破坏肠道平衡。因为这些益生菌不仅将坏细菌挤了出来，还挤出了其他有益细菌，无意中造成了菌群失调。These microorganisms are quite common and have been associated with many health benefits. But taking concentrated doses of a few strains of bacteria can upset the balance in your gut, said the expert. You're not only crowding out the bad things, but crowding out the other good things that you want in there to create high microbiome diversity. 医生建议最好在饮食中添加发酵食品，发酵食品就像大自然的益生菌。发酵食品通常不仅含有益生菌（活微生物），还含有益生元（微生物吃的纤维）和后生元（微生物产生的维生素和其他营养素）。One of the benefits of fermented foods is that they typically contain not just probiotics (the live microbes) but also prebiotics (the fiber the microbes eat) and postbiotics (the vitamins and other nutrients they produce). 发表在《细胞》杂志上的一项研究表明，让人们在10周内每天吃发酵食品可以降低他们的炎症水平并增加他们的肠道微生物组多样性。
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