乳糖不耐受的人可以服用益生菌吗？
摘要
许多人依赖酸奶和开菲尔等乳制品发酵食品来获取益生菌，但这对乳糖不耐受乳糖不耐受或对乳制品敏感的人来说是一个挑战。Berg 博士介绍了几种简单的无乳制品替代方案，同样能够提供种类丰富的有益菌。
核心要点
- 乳糖不耐受或对乳制品敏感的人不需要依赖乳制品类益生菌来源
- 发酵蔬菜是获取有益菌的天然无乳制品方式
- **有效微生物（EM）**产品是值得探索的非乳制品益生菌选择
- EM 产品含有多种菌株，是多样化的益生菌来源
- 可通过专门搜索”effective microbes”或”EM”产品来找到无乳制品益生菌
详细内容
乳制品益生菌的问题
酸奶、开菲尔及其他发酵乳饮料等常见益生菌来源，对乳糖不耐受或对乳制品敏感的人来说存在一定困扰。尽管这些来源广受欢迎，但它们并非支持肠道微生物组健康的唯一途径，甚至并非必要途径。
无乳制品益生菌替代方案
1. 发酵蔬菜 发酵食品如酸菜、泡菜及其他发酵蔬菜，不含任何乳制品成分，却能天然提供有益菌。这是维持肠道菌群健康的直接食疗选择。
2. 有效微生物（EM）
- Berg 博士特别推荐关注标有**“Effective Microbes”或”EM”**标签的产品
- 这些是市面上可购买的非乳制品微生物产品
- 其主要优势在于含有多种不同的微生物菌株，有助于支持更多样化的肠道菌群
- 可通过在线搜索”effective microbes”找到这类产品
涉及概念
- 益生菌
- 乳糖不耐受
- 发酵食品
- 肠道微生物组
- 肠道菌群
- 开菲尔
- 有益菌
English Original 英文原文
Can Lactose Intolerant People Take Probiotics?
Summary
Many people rely on dairy-based fermented foods like yogurt and kefir to get their probiotics, but this poses a challenge for those who are lactose intolerant or sensitive to dairy. Dr. Berg outlines simple, dairy-free alternatives that still deliver a wide range of beneficial bacteria.
Key Takeaways
- People who are lactose intolerant or dairy-sensitive do not need to rely on dairy-based probiotic sources
- Fermented vegetables are a natural, dairy-free way to obtain beneficial bacteria
- Effective Microbes (EM) products are a non-dairy probiotic option worth exploring
- EM products contain multiple strains of microbes, making them a diverse probiotic source
- Dairy-free probiotic products can be found by searching specifically for “effective microbes” or “EM” products
Details
The Problem with Dairy-Based Probiotics
Common probiotic sources such as yogurt, kefir, and other fermented dairy drinks are problematic for individuals who are lactose intolerant or have a sensitivity to milk products. Despite their popularity, these sources are not the only — or even necessary — way to support gut microbiome health.
Dairy-Free Probiotic Alternatives
1. Fermented Vegetables Fermented foods like sauerkraut, kimchi, and other fermented vegetables provide naturally occurring beneficial bacteria without any dairy content. These are a straightforward, food-based option for maintaining healthy gut flora.
2. Effective Microbes (EM)
- Dr. Berg specifically recommends looking into products labeled “Effective Microbes” or “EM”
- These are commercially available, non-dairy microbial products
- A key advantage is that they contain a wide variety of different microbial strains, which can support a more diverse gut flora
- These products can be found by searching “effective microbes” online
Mentioned Concepts
- probiotics
- lactose intolerance
- fermented foods
- gut microbiome
- gut flora
- kefir
- beneficial bacteria