Bananas

香蕉

They may feel heavy, but bananas do not make you gain weight. Quite the opposite: They're loaded with filling fibre and potassium, which helps relieve water retention¹.

香蕉虽然拎起来重，但却不会令人发胖。恰恰相反：香蕉富含纤维和钾元素，能够消除水肿。

Cantaloupe

哈密瓜

This orange melon is full of anti-bloating potassium, low in calories, and has a high water content, so you can get away with eating a lot of it.

这一橙色甜瓜富含抗腹胀的钾元素，热量低，而且水分充足，因此就算吃了很多，你也不会腹胀。

Leafy greens

绿叶蔬菜

Some veggies, such as Brussels sprouts², are filled with important nutrients³, but nonetheless make you bloat. Leafy greens, like kale, spinach⁴, and lettuce⁵, do no such thing. They're all super-low-cal, loaded with fibre, and help ease water retention.

球芽甘蓝等蔬菜富含重要的营养素，但却会让你腹胀。羽衣甘蓝、菠菜和莴苣等绿叶蔬菜却不会让你腹胀。这些绿叶蔬菜热量超低、富含纤维，有助于消除水肿。

Olive oil

橄榄油

Though it's not scientifically confirmed, there's some evidence that small amounts of olive oil may help reduce belly fat. That's because it contains a chemical called oleic acid, which helps break down fat in the body.

虽然还没有得到科学证实，但一些证据表明：少量的橄榄油可能有助于减少腹部脂肪。这是因为橄榄油含有一种叫做油酸的化学物质，可分解体内的脂肪。

Grainy bread

谷物面包

You already know to stay away from processed white bread—all its sugars cause your blood sugar levels to spike⁶ and then plummet⁷, leaving you hungry again fast. But whole-grain bread is packed with fiber⁸, which stabilises blood sugar levels to keep you full.

你已经知道要远离处理过的白面包了——白面包中的糖分会导致你的血糖升高，之后急剧下降，因此饿得很快。但是全麦面包富含纤维，能稳定血糖水平，从而让你的饱腹感持久。

Avocados

牛油果

These guac stars are filled with healthy, filling monounsaturated fat. Spread on whole-wheat bread for avocado toast, or slice up half an avocado and mix it into any salad.

这些果泥明星富含健康、令人感到满足的单不饱和脂肪。在全麦面包上撒一点，牛油果吐司就制成了；也可以将牛油果一切两半，放到任何沙拉中。

Brown rice

糙米

A complex carb, brown rice takes a long time to digest, helping⁹ to keep you full. Cook with it and swap¹⁰ it in for white rice on sushi or in Chinese takeout.

糙米是一种复合碳水化合物，需要很长的时间才能消化，因此能让你的饱腹感持久。将糙米煮熟，可将寿司中的白米换成糙米，中国菜外卖的白米也可以换成糙米。

Oatmeal

燕麦片

The secret ingredient? Fibre, which helps keep you full without puffing¹¹ you out. Sprinkle on cinnamon and breakfast is served.

秘密成分？纤维能让你在不腹胀的情况下保持饱腹感。撒上一点肉桂吧，早餐就做好啦！

Probiotic yogurt

益生菌酸奶

It's filled with good bacteria that help promote gut¹² health and make your digestive tract¹³ run more smoothly¹⁴. As a result, you'll be less prone¹⁵ to gas and bloating.

益生菌酸奶富含有益细菌，可帮助促进肠道健康，使你的消化道运行更顺畅。因此你就不太可能放屁或腹胀。

Fatty fish

富含脂肪的鱼

Those like salmon¹⁶ and mackerel are packed with healthy, filling omega-3 fatty acids, which are structural¹⁷ fats, not storage fats, so they're less likely to be stored in a layer of belly fat.

三文鱼和鲭鱼等鱼类富含健康的、令人饱腹的欧米茄3脂肪酸，这是一种结构脂肪，而非储藏脂肪，因此不太可能被储藏在腹部中。

Apples

苹果

An apple a day keeps the doctor and the pounds away. A recent study found that noshing on an apple before a meal may help you eat less later, thanks to its filling fibre.

一天一个苹果不仅能让医生远离我，而且还能和肉肉说拜拜。最近的一项研究发现：饭前吃个苹果能让你吃得更少，因为苹果含有令人饱腹的脂肪。