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你相信自己的直覺嗎？在中文裡，我們會用「直覺」、「內心的聲音」、「就是一種感覺」來解釋沒有依照理性邏輯而產生的想法或行動，但是英文卻會用「腸道的感覺（gut feeling）」來描述這樣的情況，講到腸道，會先想到的身體功能一定是消化，但是腸道除了消化、吸收之外，是如何影響我們的健康呢？這其實就要提到我們的「腸腦軸線」，腸道其實和大腦的運作息息相關，而也間接印證了英文「腸道的感覺」其實是其來有自，在今天的文章中，我們就會為你解密腸道、消化、和大腦間的相互作用。

首先，我們的消化系統是維持人體運作的十個重要系統之一，而消化道指的是從嘴巴、胃、小腸、大腸、一直到排便的結腸這一系列的構造所組成，而除了食物外，會影響我們腸道的還有三種東西：益生元、益生菌、消化酵素。

益生菌我們都非常熟悉，而益生元其實基本上就是益生菌的食物、能夠促進益生菌的生長，益生元在大自然中以植物性醣類和人體無法消化的膳食纖維存在，而我們體內就會自己製造消化酵素來協助營養素的分解和吸收。只要確保我們的飲食中有這三樣重要的腸道小尖兵，我們就能有健康的身心和健康的腸道。

★「健康的腸道」的定義是什麼？

健康的腸道是由腸道菌叢（細菌、病毒、真菌、以及其他微生物的集合）所形成多樣而平衡的一個生態系統，只要好菌在這個菌叢中佔了適當的比例，就能協助我們維持消化健康及生理機能，而一旦我們腸道的菌叢失調了，可能就會引起消化問題、身體發炎反應、免疫力降低、甚至可能會影響我們的心理健康！

★腸道健康除了消化還有什麼好處？

腸道是人體中重要卻非常複雜的一部分：我們依靠腸胃來消化並吸收營養素、排除身體不需要的物質、同時也會影響我們的免疫功能、心情、甚至是皮膚狀況，所以你基本上可以說「腸胃健康、人就健康了」！

★腸腦軸線

有越來越多的研究顯示我們的消化道會向中樞神經系統傳送訊息，藉而影響我們的心情，這個已經透過實驗證實的連結是我們在一開始提到的「腸腦軸線」，首先，腸道單獨的神經系統是從食道開始，一直延伸到直腸、由兩層薄薄的、超過一億個的神經細胞組成，而這些神經能夠和大腦掌管認知和情緒的區域進行雙向的溝通；北卡羅來納大學的研究甚至發現，某些細菌也會因為「肚子餓」而「爆氣」、而釋放會讓我們生病的有毒物質！

這些著墨於大腦、腸道、和腸道菌的研究，或許也就能解釋為什麼許多有腸躁症和功能性腸道疾病的患者同時也有較高的憂鬱和焦慮傾向，但其他研究同時也顯示，如果我們多注意腸道的健康、並每天食用益生元、益生菌、消化酵素，我們就可以發現到身上各種正向的變化：消化、心情、健康、甚至連自己的思考感覺也更加正向、陽光了！

★7 個每天吃益生元、益生菌、消化酵素的好處

我們這邊幫你整理了七大益生元、益生菌、消化酵素補充品對你的健康和腸道的好處，記得：我們雖然可以透過食物攝取這些對腸道有益的物質，但因為它們在食物中的含量不高，再加入補充品就可以協助腸道運作得更順暢！

有一些研究認為空腹是吃這些補充品的最佳時機，也有些研究認為吃飯前 20 分鐘或飯後 30 分鐘內是比較好的選擇，但基本上，你只要依自己的健康狀況適時地攝取，到底什麼時候吃並不是這麼重要！

1.讓你的心情更好

既然腸腦軸線已經讓我們了解腸道和大腦密不可分的關係，你可能已經猜到，研究其實也指出：腸道菌叢也會影響我們的心情和身心健康！益生元也可以藉由協助調節身體血清素的濃度（血清素就是我們常說的快樂荷爾蒙）、減輕我們的壓力感，美國哈佛醫學院教授、身心科醫師烏瑪．納多長年研究營養和心理健康的關聯，她在她的《大腦需要的幸福食物》書中就說明益生元可能和減緩焦慮或是憂鬱的症狀有很大的關係。

2.讓你睡得更好

益生元、益生菌、消化酵素這組腸道維護大隊不只可以促進心理健康。一篇動物研究結果發現也寫到：透過補充益生元，也可以改善我們的睡眠品質！常態性的壓力大不只會造成腸道菌叢失調、也會打亂我們的睡眠週期，益生元能夠協助增加我們腸道中好菌的數量，而這些好菌能讓我們睡得更好、更深。

3.增進消化

我們需要消化酵素幫我們把食物分解成小分子，才能更好地吸收營養素，但有些情況下（如：老化、消化系統出問題），就可能就會使我們身體分泌的消化酵素不足、消化或營養吸收不良，但我們一樣可以藉由食用益生元、益生菌、消化酵素的補充品促進食物的分解、吸收、還有確保我們能夠得到重要的營養素以維持身體機能。

4.調整失衡的腸道菌叢

不健康的飲食、壓力、疾病、抗生素都有可能會破壞我們腸道菌群的平衡，進而造成更嚴重的消化問題或其他疾病，而這些因素其中又以抗生素的影響最大！而規律地吃補給益生元、益生菌、消化酵素能夠把好菌帶入我們的腸道、讓我們的腸道菌叢恢復平衡、健康。

5.減少消化問題

肚子脹氣、便祕、腹瀉、或甚至是「排氣」等消化問題通常會造成我們很大的困擾，而研究顯示，使用益生菌可以減少腸道發炎、增強腸道屏障的功能 、減輕以上令人尷尬的消化問題。

6.強化免疫系統

我們常說「病從口入」，其實講的是我們的消化功能不好時，腸道裡的淋巴組織 (GALT) 沒辦法好好發揮作用、使得病原體從腸道侵入到我們的身體中、使我們生病，腸道淋巴組織其實是免疫系統非常重要的一環，而益生菌能夠刺激免疫細胞的製造、強化腸道的免疫屏障功能、讓免疫系統可以更好發揮它的作用，進而讓減少得到疾病的風險。

治療肥胖症

腸道微生物失衡和肥胖症有非常直接的關連，而食用補充益生元以及特定的益生菌能夠讓我們安全且有效地協助肥胖症的病患減少脂肪組織量、降低身體質量指數（BMI），雖然研究還不確定它們確切的運作方式，但目前有一個研究追蹤了參加實驗的受試者三個月、而所有受試者都有遵守特定的飲食限制，研究團隊發現在女性的受試者中，有食用鼠李糖乳桿菌（益生菌）的組別相較於對照組（沒有食用這個益生菌），體重減少的數值是對照組的兩倍！

你想不想也跟著「肚子的感覺」讓你的腸道因為補充品而更健康呢？

這樣讀下來，有沒有讓你發現腸道健康真的很重要呢？我們的腸道、腸道菌叢、以及消化機能對我們的身和心都有長遠的影響，而益生元、益生菌、消化酵素可以協助恢復我們腸道菌叢的平衡、幫助消化和營養吸收、維持消化道機能，並且調整體質，如果你想要維持你的健康和活力，這三樣補充品都會是很好的選擇。

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。

The Gut-Brain Axis: 7 Reasons Why You Should Be Taking Prebiotics, Probiotics and Digestive Enzymes Daily

When last did you have a gut reaction or a gut feeling? Did your mother ever tell you to listen to your gut or to go with your gut? These gutsy expressions are about trusting your intuition as opposed to making decisions based on logical analysis. What’s more, they are literally linked to your gut.

Let’s have a quick biology class recap. The digestive system is one of ten major systems that compose the human body. The gut — otherwise known as the gastrointestinal (GI) tract, digestive tract, or alimentary canal — is composed of a series of organs stretching down from your mouth to your stomach, down to the large and small intestine, all the way to your anus. A healthy gut is essential to your well-being. But what exactly is a healthy gut and what does listening to your gut mean? What is the gut-brain axis? Continue reading to find out or see our list of foods rich in prebiotics, probiotics, and digestive enzymes.

Let's take a look at three incredible nutrients that support a healthy gut: prebiotics, probiotics, and digestive enzymes. Prebiotics are indigestible food fibers and natural sugars that probiotics feed on, and these live microorganisms provide great health benefits. Digestive enzymes, on the other hand, are natural substances produced by the body to help break down food and facilitate nutrient absorption. By incorporating prebiotics, probiotics, and digestive enzymes into your daily diet, you can enhance your gut health and improve overall well-being.

What is a Healthy Gut?

Your gut is a complex and vital part of the human body. It plays a crucial role in the digestion and absorption of nutrients, as well as the elimination of waste. A healthy gut is essential for overall well-being, as it not only supports efficient digestion but also influences various aspects of our health, including immune function, mental well-being, and skin health.

When we talk about a healthy gut, we are referring to a well-balanced and diverse ecosystem of microorganisms residing in the digestive system. These microorganisms, collectively known as the gut microbiota, include bacteria, viruses, fungi, and other microbes. A harmonious gut microbiota is characterized by an optimal balance of beneficial bacteria, which help maintain digestive health and support various physiological processes.

What are the Benefits of a Healthy Gut?

The importance of gut health cannot be overstated. An unhealthy gut can lead to a range of issues, such as digestive disorders, compromised immune function, inflammation, and even mental health problems. If your gut is happy, your body and brain will be happy too!

The Gut-brain Axis

Scientists have recently discovered we have a direct link between the gut and the brain, called the gut-brain axis.  The enteric nervous system (ENS) — which is made up of two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from esophagus to rectum — facilitates bidirectional communication between the brain's emotional and cognitive regions and the peripheral functions of the intestine.

There is growing evidence that the central nervous system (CNS) may receive signals from the gastrointestinal tract that cause changes in mood. These recent discoveries may help to explain why a higher-than-average proportion of people with irritable bowel syndrome (IBS) and functional bowel disorders experience depression and anxiety. Research shows that if you prioritize gut health and add nutrients like prebiotics, probiotics, and digestive enzymes to your daily eating habits, you will be able to see healthy changes made in digestion, mood, health, and even the way you think.

In fact, there is a direct link to why people get angry when they are hungry! New research from the University of North Carolina reveals that “some bacteria cells get hangry too, releasing harmful toxins into our bodies and making us sick.”

7 Reasons Why You Should Add Prebiotics, Probiotics, and Digestive Enzymes to Your Daily Routine

There are many valuable reasons to add these three supplements to your diet, either through foods that naturally contain prebiotics, probiotics, and digestive enzymes, or through taking supplements. Often, since foods have these nutrients in small doses, it is recommended to supplement your diet with these nutrients. Studies show it's best to take probiotics before a meal or while eating. But, when probiotics and digestive enzymes are packaged together, you can take them any time: before, during, or after a meal. Ultimately, you can take them whenever you choose, as long as you stick to a schedule that is right for you. 

Here are seven reasons why prebiotics, probiotics, and digestive enzyme supplements can help you maintain a healthy gut and improve overall well-being.

1.      Improve Mental Well-being:

Since the gut and the brain are intricately connected through the gut-brain axis, emerging research suggests that gut microbiota plays a significant role in influencing our mood, emotions, and mental health. Probiotics have been found to have a positive impact on mental well-being by modulating the production of neurotransmitters, such as serotonin, which is often referred to as the "feel-good" hormone, thus reducing stress. Nutritional psychiatrist Uma Naidoo, M.D., the author of This Is Your Brain On Food illustrates how we can potentially alleviate symptoms of anxiety and depression by improving gut health with probiotics.

2.      Enhance Sleep:

Not only may these nutrients improve your mental health, studies show that supplementing your diet with prebiotics can enhance sleep. Negative health effects of chronic, recurrent, or severe stress include gut microbial disruption — known as dysbiosis — and sleep cycle abnormalities. Prebiotics influence the gut microbiota and may enhance the number of gut bacteria species that lessen the effects of stress, helping you to sleep better and more deeply. 

3.      Boost Digestion:

Digestive enzymes play a crucial role in breaking down food into smaller molecules that can be easily absorbed by the body. However, certain factors, such as aging and digestive disorders, can lead to enzyme deficiencies, hindering proper digestion and nutrient absorption. By supplementing with prebiotics, probiotics, and digestive enzymes, you can improve the breakdown of food and enhance nutrient absorption, ensuring that your body receives the essential nutrients it needs to function optimally.

4.      Restore Gut Microbiota:

Research has shown that certain factors, such as poor diet, stress, illness, and particularly antibiotics, can disrupt the balance of the gut microbiota. This disruption can lead to digestive problems and other health issues. When taking prebiotics, probiotics, and digestive enzymes regularly, they help restore the gut microbiota by introducing beneficial bacteria. These beneficial bacteria can help restore balance and promote a healthy gut.

5.      Reduce Digestive Disorders:

Digestive disorders, such as bloating, gas, constipation, and diarrhea, can significantly impact our quality of life. Research suggests that probiotics can help alleviate these symptoms by reducing inflammation and enhancing the gut barrier function. Digestive enzymes, on the other hand, can aid in the digestion of specific types of food, such as lactose or gluten, which may trigger digestive issues in some individuals.

6.      Strengthen the Immune System:

Did you know that a significant portion of our immune system resides in the gut? The gut-associated lymphoid tissue (GALT) is a vital component of our immune system, protecting us against harmful pathogens. Probiotics have been shown to stimulate the production of immune cells, strengthen the gut barrier, and enhance the body's immune response. By bolstering our gut health with probiotics, we can support a robust immune system and reduce the risk of infections.

7.      Treat Obesity:

There is a direct link between an imbalanced gut microbiome and obesity. However, using prebiotics and probiotics as therapy is a safe and effective way to lower body mass index and fat mass in patients with obesity. While more research still needs to be done, the results show that select probiotics strains provided beneficial effects in patients with obesity, mainly affecting their body mass index (BMI) and fat mass. A three-month study done on dieting women found that those who took the probiotic Lactobacillus Rhamnosus experienced 50% greater weight loss than those who did not take it.

Will You Trust Your Gut?

From this article, it’s quite clear that maintaining a healthy gut is crucial for overall well-being. The gut microbiota and digestive processes have far-reaching effects on our physical and mental health. Incorporating prebiotics, probiotics, and digestive enzymes into our daily diet can provide numerous benefits, including restoring the gut microbiota, enhancing digestion and nutrient absorption, alleviating digestive disorders, strengthening the immune system, and promoting mental well-being.

To experience the advantages of prebiotics, probiotics, and digestive enzymes, consider incorporating probiotics with digestive enzymes into your daily routine. With regular use, you can restore balance to your gut microbiota, improve digestion, boost your immune system, and promote overall well-being. If you are interested in learning more about your gut health, read our interview with Amanda Ho, our in-house nutritionist.

Remember, investing in your gut health is an investment in your overall health and vitality. Don't underestimate the impact that a healthy gut can have on your daily life. Listen to your gut, prioritize gut health, and experience the transformative benefits it can bring to your life.

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.