A gut health expert has warned that a simple 'protein mistake' might be behind your digestive troubles. Dr Megan Rossi, a specialist in the microbiome and digestive wellness, has identified a common dietary issue affecting many people.

肠道健康专家警告称，一个简单的“蛋白质误区”可能是你消化问题的根源。 微生物组与消化健康专家梅根·罗西博士指出，一种常见的饮食问题正影响着许多人。

The scientist, recognised for her regular daytime TV slots and health guidance shared with hundreds of thousands of social media followers, has cautioned that excessive protein consumption could harm your gut health unless you simultaneously boost your fibre intake. Data from the British Nutrition Foundation shows that most Britons already meet or surpass the recommended 0.75g of protein per kilogram of body weight daily.

这位因经常亮相日间电视节目以及在社交媒体上拥有数十万粉丝而广为人知的科学家提醒道，除非同时增加纤维摄入量，否则过量摄入蛋白质可能会损害肠道健康。 英国营养基金会的数据显示，大多数英国人每日摄入的蛋白质已经达到或超过了每公斤体重0.75克的推荐量。

However, fibre consumption tells a different tale, with over 90 per cent of us falling short of the recommended 30g daily intake. Dr Rossi outlined why this disparity matters.

然而，纤维摄入情况却大相径庭，超过90%的人每日纤维摄入量未达到推荐的30克。 罗西博士阐述了这种差异为何重要。

"Did you know that having excess protein is linked with poor gut health?" she questioned. "As a gut health dietician and scientist, let me reassure you, this isn't always about the meat itself, but what's missing alongside it.

“你知道过量摄入蛋白质与肠道健康不佳有关联吗？”她问道。 “作为一名肠道健康营养师和科学家，让我告诉你，这并不总是与肉类本身有关，而是与它所缺少的搭配有关。

"It's something I call the fibre-protein index, a concept I actually explored during my PhD. Essentially, when protein intake is high, but fibre intake is low, it can shift the gut towards a more aggressive environment - and yes, that can mean some more foul-smelling gas, too.

“我称之为纤维-蛋白质指数，这是我在攻读博士学位期间探索的一个概念。 基本上，当蛋白质摄入量高而纤维摄入量低时，肠道环境会变得更具攻击性——是的，这也会意味着产生更多臭气。”

"That doesn't actually mean you have to cut out animal products, though. What it does mean is if you're increasing your protein, you also need to increase your fibre from plants alongside it."

“但这并不意味着你必须戒掉动物制品。 它的真正含义是，如果你增加了蛋白质摄入量，那么你也需要同时增加来自植物的纤维摄入量。”

The trend towards consuming more protein has gained significant momentum in recent years, whether through milk, various foods, or even whey protein supplements. It has been associated with improved fitness, strength, and overall health.

近年来，摄入更多蛋白质的趋势势头强劲，无论是通过牛奶、各种食物，还是乳清蛋白补充剂。 人们认为这有助于改善体能、增强力量和促进整体健康。

Yet, there are worries that it may be 'linked to an increased risk of multiple diseases' and represents little more than a 'health halo' – a marketing phenomenon whereby a single beneficial characteristic leads consumers to overestimate a food product's overall healthiness.

然而，有人担心这可能“与多种疾病风险增加有关”，并认为这只不过是一种“健康光环”——这是一种营销现象，即单一的有益特性导致消费者高估了食品的整体健康程度。

Dr Rossi says: "Upping your protein? Here's what social media isn't telling you...The protein: fibre index matters. I see this all the time in clinic, people ramping up their animal-based protein, but forgetting the plant foods that keep their gut microbes thriving. It's not about demonising meat or protein. It's about creating balance for a happier gut."

罗西博士说：“想增加蛋白质摄入量？ 以下是社交媒体没有告诉你的……蛋白质与纤维的比例很重要。 我在诊所里经常看到这种情况，人们增加了动物性蛋白质的摄入量，却忘记了那些能让肠道微生物茁壮成长的植物性食物。 这并不是要妖魔化肉类或蛋白质。 而是要创造平衡，让肠道更健康。”

She advocates for a combination of plant-based snacks that deliver substantial amounts of both protein and fibre. These include a wrap with hummus, seeds, and vegetables, sourdough with a nut butter and raspberries, and tofu with avocado and tomatoes.

她提倡食用一些植物性零食，这些零食能同时提供大量的蛋白质和纤维。 这些零食包括：配有鹰嘴豆泥、种子和蔬菜的卷饼，涂有坚果酱和覆有树莓的酸面包，以及配有牛油果和番茄的豆腐。

Animal-based options include a pear with two boiled eggs, tuna, avocado, and rice cakes, and roasted sweet potato with salmon.

动物性选择包括：一个梨配两个煮鸡蛋，金枪鱼、牛油果配米饼，以及烤红薯配三文鱼。

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