When a bad mood strikes, it's tempting¹ to lean into the emotions and just ride it out. But there are ways to take a more proactive approach -- even with what you eat.Emerging research suggests that the bacteria living in your gut² may be impacting your mood, and changing what you eat can be the bad-mood-buster you've been looking for.

坏心情袭来时，人容易陷入糟糕的情绪中，你要做的就是克服困难。但有几种方法可以使你主动出击——甚至用吃的就可以解决问题。新兴研究表明肠道中的细菌可能对情绪产生影响，改变饮食可能正是你一直在寻找的坏情绪终结者。

Registered dietitian³ Rebecca Scritchfield recently broke down the basics of this gut-mood research with the digital series #OWNSHOW. She says to think of your gut and digestive system as a "second brain" that communicates with your actual brain; because of this connection, what exists in your gut can actually have a direct influence on your feelings and emotions. To take back control, Scritchfield says to turn to certain foods that contain healthy bacteria.

注册营养师丽贝卡·斯克里奇菲尔德最近用数字系列片#OWNSHOW分解了这个“肠道—情绪”研究的基础知识。她说要把肠道和消化系统看做是和真正的大脑沟通的“第二大脑”；有了这种沟通，存在于肠道的东西才能真正对你的感觉和情绪有直接影响。为了夺回对情绪的控制，斯克里奇菲尔德说要开始吃特定的含有益细菌的食物。

"I recommend eating what's called fermented⁴ foods," she says. "Some of these might be familiar..."

她说：“我建议吃发酵食品，其中有一些可能是我们熟知的…”

Yogurt

酸奶

Kefir

克菲尔

Soy Sauce

大酱

Tempeh (fermented soybean)

印尼豆豉（发酵的大豆）

Kimchi ("Basically fermented sauerkraut," Scritchfield says)

韩国泡菜（斯克里奇菲尔德说其实就是发酵的德国泡菜）

To help determine if certain foods contain healthy bacteria, Scritchfield suggests looking closely at the food labels.

为了帮助确定某些食物中是否含有益细菌，斯克里奇菲尔德建议仔细看食品标签。

"Especially for kefir and yogurt, you want to see that it says it has live and active cultures," she says. "Some of those other products may or may not emphasize that from a marketing⁵ standpoint, but you are looking for foods that have been naturally fermented."

她说:“尤其是克菲尔和酸奶，你想看见标签上写含活性菌。其他一些产品可能从营销角度强调了也可能并没有强调这一点，但你想找的是自然发酵的食物。”

Aside from eating foods with healthy bacteria, you can also improve your digestion⁶ with one other key practice: eating more fiber⁷.

除了要吃含有益细菌的食物外，你也能通过另外一种关键方法来改善消化：多吃纤维素。