Name: 為什麼大家現在都瘋狂愛上纖維（還有高麗菜）？- BBC世界服務「世界大小事」Podcast (Why everyone’s now obsessed with fibre (and cabbages) - What in the World podcast, BBC World Service)
Uploaded: 2026-02-28T08:27:22.000Z
Duration: 11 min 36 s

And when we look at the data more broadly, fiber intake tends to be low across many countries, especially in Western diets.

而且當我們更廣泛地看數據時，許多國家，特別是西方飲食，纖維攝取量往往偏低。

關係子句

This is the fiber gap that young people are trying to fill with the fiber.

這就是年輕人正試圖用纖維來填補的纖維缺口。

But the choice being cabbage, I personally think is based on few things.

但選擇高麗菜，我個人認為是基於幾個原因。

Hey, I'm Ikra and this is what's in the World from the BBC World Service.

哈囉，我是 Ikra，這裡是 BBC World Service 的「世界大小事」。

You guys might remember, this is the podcast that told you all about whether we're eating too much protein.

你們可能還記得，這個節目之前跟大家聊過我們是不是攝取了過多的蛋白質。

That episode is linked right here if you to check it out.

那一集連結就在這裡，有興趣的話可以去看看。

But I've had the humble cabbage thrown into my hands as times have changed things up because Vogue has declared 2026 the year of the cabbage.

但隨著時代變遷， humble cabbage（樸實的高麗菜）也被我拿來用了，因為 Vogue 宣佈 2026 年是高麗菜年。

It's all part of the viral fiber maxing trend.

這一切都是病毒式的纖維最大化趨勢的一部分。

So why is fiber and why is the cabbage so cool these days?

所以，為什麼纖維，為什麼高麗菜最近這麼夯？

Your algorithm has been serving you a lot of cabbage lately.

你的演算法最近推薦了你很多高麗菜。

I mean I noticed there's like, whenever you're scrolling on TikTok, there's like a lot of recommendation of people just like making cabbage soup, making cabbage dumpling and all that.

我的意思是，我注意到，當你在 TikTok 上滑手機時，你會看到很多人推薦在做高麗菜湯、高麗菜水餃等等。

But I think the funny part is that when I saw that post on Instagram of Fog doing this photo shoot in the middle of a cabbage field and the Post was titled 2026, the year of Cabbage.

但我覺得有趣的部分是，我在 Instagram 上看到 Vogue 拍了一張在高麗菜田中間的照片，標題是「2026，高麗菜年」。

So that was just so interesting but so in serious to me I was just like doing a lot of research, just like reading on the Internet about it.

所以這真的很有趣，而且對我來說非常認真，我只是上網做了很多研究。

And this has started like a few years, but it's not a consistent thing.

這已經開始幾年了，但不是一件持續的事情。

And I wouldn't exactly call cabbage a glamorous vegetable, but

我不會說高麗菜是一種很炫的蔬菜，但是

Vogue, the magazine have declared it to be in at the moment.

Vogue 這本雜誌已經宣佈它現在正流行。

So most of our trends are not only based on TikTok but also on Pinterest.

我們的大部分趨勢不僅基於 TikTok，也基於 Pinterest。

So when you go on Pinterest you see even like a lot of fashion houses are having bags inspired by cabbage.

所以當你在 Pinterest 上看到，甚至很多時尚品牌都有受高麗菜啟發的包包。

Also you see those like aesthetic plates that mimicking like a cabbage leaf.

你也看到那些模仿高麗菜葉的審美餐盤。

This has been like a trend that a lot of fashion houses are playing around with the aesthetic of vegetables and fruits.

這個趨勢讓很多時尚品牌都在玩弄蔬菜水果的美學。

But also I think it has a lot to do with wellness trend around the world and especially amongst Gen Z.

但我也覺得這跟全球的健康趨勢很有關係，尤其是在 Gen Z 之間。

Gen Z are a little bit more obsessed about being healthy and being fit and eating well, but

Gen Z 對於保持健康、身材好、飲食均衡有點著迷，但是

also without spending much, because we do struggle with spending much, especially with like the groceries prices and all that.

又不想花太多錢，因為我們真的不太想花太多錢，尤其是在雜貨價格那些方面。

So we've been talking a lot about cabbage, but scaling it back a little bit more.

所以我們聊了很多高麗菜，但稍微縮小一點範圍。

People are wanting to increase their fiber intake, and

so we' asked a nutritionist about that, about the health benefits of fiber maxing.

所以我們問了一位營養師關於這件事，關於纖維最大化的健康益處。

All right, so how much fiber should we actually be getting?

好的，那我們到底應該攝取多少纖維呢？

So for most adults, the general Target is around 25 to 30 grams per day.

所以對大部分成人來說，目標大約是每天 25 到 30 克。

The interesting thing though, is that most people aren't getting anywhere near that.

但有趣的是，大多數人根本沒攝取到那麼多。

And when we look at the data more broadly, fiber intake tends to be low across many countries, especially in western diets.

而且當我們更廣泛地看數據時，很多國家，特別是西方飲食，纖維攝取量普遍偏低。

And that's because modern eating patterns are often higher in refined or ultra processed foods, which naturally contain much less fiber.

這是因為現代飲食模式通常富含精緻或超加工食品，這些食品本身的纖維含量就比較少。

Now, is it possible to have too much fiber?

There isn't a strict toxic upper limit like we have with some vitamins and minerals.

不像某些維生素和礦物質有明確的毒性上限。

But yes, I would say it is possible to have too much.

但說的沒錯，我認為是可能過量的。

What I see more often though is that people tend to increase fiber too quickly.

不過我更常看到的是，大家增加纖維攝取的速度太快了。

So if someone suddenly jumps their intake, especially through supplements or very high fiber foods, and

所以如果有人突然大幅增加攝取量，尤其是透過補充品或高纖維食物，而且

they're not drinking enough fluids, they can experience bloating, gas, IBS like symptoms, loose stools, or just general digestive discomforts.

他們又沒有喝足夠的水，就可能會出現腹脹、脹氣、類似腸躁症的症狀、稀便，或是一般的消化不適。

And very high intakes over time may also interfere with the absorption of certain minerals like iron, calcium and zinc.

而且長期攝取過量，也可能會影響像是鐵、鈣和鋅等某些礦物質的吸收。

So the key is really building up gradually and making sure hydration comes with it as well.

所以關鍵真的就是要慢慢增加，同時也要確保水分攝取足夠。

of course, for some people with specific medical conditions, digestive conditions, very high fiber is not always suitable.

當然，對某些有特定健康狀況、消化系統問題的人來說，攝取非常高纖維並非總是適合的。

So it's always about tailoring it to the individual.

所以一切都要看個人情況來調整。

And that brings us to another really important question.

這就帶到另一個非常重要的問題了。

Are some ways of eating fiber better than others?

有些攝取纖維的方式比其他方式來得好嗎？

Actually, fiber from whole foods like vegetables, fruits, beans, lentils, nuts, whole grains, they tend to be better than relying on isolated fiber supplements or fiber enriched processed foods.

事實上，來自蔬菜、水果、豆類、扁豆、堅果、全穀類等原型食物的纖維，通常比依賴分離式纖維補充品或添加纖維的加工食品來得好。

And that's because whole foods don't just give you fiber.

這是因為原型食物不只提供纖維。

They also provide vitamins, minerals, antioxidants, and plant compounds that all work together.

它們也提供維生素、礦物質、抗氧化劑和植物化合物，這些都能協同作用。

We also have different types of fiber which do different jobs in the body.

我們也有不同種類的纖維，它們在身體裡扮演不同的角色。

So soluble fiber dissolves in water and it forms some sort of gel.

所以水溶性纖維會溶解在水中，形成一種凝膠狀物質。

It helps slow digestion, stabilize blood sugar.

這有助於減緩消化、穩定血糖。

You'll find that in foods like oats, legumes, like beans, lentils, fruits and some seeds.

你會在燕麥、豆類（像是豆子、扁豆）、水果和一些種子類食物中找到它。

And then we have insoluble fiber, which does not dissolve, it just adds bulk to the stool and it helps keep Digestion regular.

然後我們有膳食纖維，它不會溶解，只是增加糞便的體積，並幫助維持規律的消化。

And that's found more in whole grains, nuts, seeds and loads of vegetables.

而這類纖維更多存在於全穀類、堅果、種子和大量的蔬菜中。

Now, something else that I'm going to add is that one of the newer perspectives in nutrition is that it's not just about total fiber, it's about fiber diversity.

現在，我要補充的另一件事是，營養學上一個較新的觀點是，重點不只在於總纖維量，更在於纖維的多樣性。

So eating a wide variety of plant foods across meals and across the week, it helps feed a wider range of gut microbiomes and that's linked to better gut health and better overall metabolic health as well.

所以在餐點之間和一週內吃多樣化的植物性食物，有助於餵養更多樣化的腸道微生物群，這與更好的腸道健康和更好的整體代謝健康有關。

這是纖維最大化趨勢的一部分。

But over social media, everything become a term.

但在社群媒體上，什麼東西都會變成一個術語。

So there's two terms like fiber maxin and fiber gap.

所以有兩個術語，像是纖維最大化和纖維缺口。

So technically, health wise, we are committed to eats 25 grams according to a study that was sponsored by the World Health Organization.

嚴格來說，從健康角度來看，根據世界衛生組織贊助的一項研究，我們建議攝取 25 克。

But people recently and like in the past year have not been eating enough fiber.

但最近一年來，人們的纖維攝取量一直不夠。

And this is also based on another study that was sponsored by the same organization that says people eat mostly around from 12 to 15 grams.

這也是基於同一組織贊助的另一項研究，該研究指出人們的攝取量大多在 12 到 15 克之間。

So this is the fiber gap that young people are trying to fill with the fiber maxin.

所以這就是年輕人試圖用纖維最大化來填補的纖維缺口。

First of all, cabbage is not an expensive vegetable.

首先，高麗菜不是一種昂貴的蔬菜。

It's something that you can go to the supermarket and buy it for cheap.

你可以在超市輕鬆買到便宜的。

Like you won't eat much of cabbage to have like a full meal.

像是你吃一點點高麗菜就能吃得很飽。

Obviously, often health trends encourages to spend more of our money.

顯然，健康趨勢常常鼓勵我們花更多錢。

So it feels like this is kind of going in the reverse, right?

所以感覺這有點反其道而行，對吧？

So I think for, for a long time, like, especially you would see, I'm not sure if it's only my for your page, but

所以我覺得，長久以來，像是你就會看到，我不確定是不是隻有我的頁面，但

you'd see like all these videos of like influencers going to Erwan, which is this very health and wealth expensive store in the US and being like, I bought a ginger shot for like $20 and it made my skin look better or it changed my life.

你會看到很多網紅去 Erwan 的影片，那是一家美國很貴的健康養生商店，然後說，我買了 20 塊的薑汁，它讓我的皮膚變好，或是改變了我的人生。

And people would try to find ways to get that.

大家會想辦法去弄到這些東西。

But I think now there's some sort of awareness that we don't need to spend much to get good quality things.

但我覺得現在大家有種意識，就是我們不需要花很多錢就能買到好品質的東西。

And also, most like young people, they cannot really afford spending that much.

而且，大部分年輕人，他們其實負擔不起花那麼多錢。

And I think now there's even awareness over social media that people would call out people who encourage those unhealthy spending behaviors and be like, no, you can make this yourself at home.

我覺得現在社群媒體上甚至有這種意識，大家會去糾正那些鼓勵不健康消費行為的人，然後說，不行，你可以在家自己做。

So we've seen that cabbage is popular not only in the traditional cooked form, but Also fermented form.

所以我們看到高麗菜不只以傳統烹調方式受歡迎，也以發酵形式受歡迎。

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為什麼大家現在都瘋狂愛上纖維（還有高麗菜）？- BBC世界服務「世界大小事」Podcast (Why everyone’s now obsessed with fibre (and cabbages) - What in the World podcast, BBC World Service)

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