1. Strawberries

1. 草莓

Rich in vitamin C, strawberries are well-known for their immune-boosting properties. The high amounts of soluble¹ fiber² found in strawberry helps to relieve constipation in a natural way. A handful of strawberries a day will be enough to keep your bowel³ movements regular.

草莓富含维生素C，可提高免疫力。草莓含有大量可溶性纤维，因此能自然而然的缓解便秘。每天吃少量草莓有助于正常排便。

2. Yogurt

2. 酸奶

Even though dairy products tend to worsen the symptoms of constipation, yogurt can do otherwise. It contain probiotics, which are good bacteria that keep your gut⁴ system healthy. Make sure you buy a sugar-free version or make your own yogurt at home.

虽然乳制品往往会使便秘的情况更糟糕，但酸奶却恰恰相反。酸奶含有益生菌，有助于保持肠道系统健康。但记得买无糖酸奶，或者在家自制酸奶。

3. Prunes⁵

3. 李子

One of the richest sources of dihydrophenylisatin, prunes act like a natural laxative that helps muscles contractions⁶. There is also sorbitol found in prunes that serves as a laxative as well. Avoid prunes if you are sensitive to all sugar substitutes.

李子是二氢苯基靛红最丰富的来源之一，是一种天然泻药，有助于肌肉收缩。李子还含有山梨糖醇，也可以被当作泻药使用。如果您对糖替代品过敏，那还是不吃李子为好。

4. Oatmeal

4. 燕麦

Perhaps the most popular breakfast choice after eggs, oatmeal is another meal to eat when you suffer from constipation. It eases digestion⁷ and aids in balancing cholesterol⁸ levels as well as is considered a heart-healthy food.

燕麦也许是排名第二的最受欢迎的早餐（鸡蛋排名第一），便秘的时候，也可以多吃些燕麦。它能缓解消化、有助于平衡胆固醇水平。此外，人们认为燕麦是一种有益心脏健康的食物。

5. Ground flaxseed

5. 磨碎的亚麻籽

Ground flaxseed is a wonderful source of fiber. There are about three grams of soluble fiber in one tablespoon. You can add ground flaxseed to lots of meals and smoothies to reap its health benefits.

磨碎的亚麻籽是纤维的良好来源。一勺磨碎的亚麻籽约含有3克可溶性纤维。多种饮食和果蔬汁都可以加入磨碎的亚麻籽，获得满满的健康益处。

6. Black beans

6. 黑豆

One cup of black beans provides your body with more than 15 grams of soluble fiber, which plays a vital role in bowel movements. Additionally, black beans are fortified⁹ with protein that is easy to digest.

一杯黑豆可为您的身体提供15克以上的可溶性纤维，这对于排便非常重要。此外，黑豆含有易于消化的蛋白质。

7. Broccoli¹⁰

7. 西兰花

When you do not eat enough vegetables, you tend to constipate more frequently, however not all veggies aids digestion. Broccoli, on the other hand, contains about 10% of your recommended daily intake¹¹ of dietary fiber in one cup, ensuring healthy digestion.

蔬菜摄入不够时，便秘的次数往往也会更频繁。但是，并非所有的蔬菜都有助于消化。一杯西兰花约含有10%的每日膳食纤维摄入量，从而确保消化健康。

8. Almonds

8. 杏仁

Rich in healthy fats, almonds are chock-full of other essential nutrients¹², including soluble fiber. Moderation is needed, though. Aim to consume no more than a handful of unsalted almonds per day. If you are experiencing chronic¹³ constipation, adding these foods to your eating plan will not be enough. See your doctor as soon as possible and reconsider your lifestyle and eating habits to encourage a healthy intestinal¹⁴ movement.

杏仁富含健康脂肪，同时含有包括可溶性纤维在内的其它必需营养素。但不要过度食用。每天摄入少量的无盐杏仁就够了。如果您患有慢性便秘，只摄入这些食物还远远不够。尽快去看医生吧，还需要重新考虑你的生活方式和饮食习惯，以促进肠道健康。