Fodmaps

可发酵的低聚糖、二糖、单糖和多元醇

Say what now? The acronym¹ stands for fermentable² oligo-, di-, and monosaccharides and polyols. "They're basically carbs that get fermented³ by gut⁴ bacteria and, for some people, cause digestive symptoms like bloating and gas," says Ariana Cucuzza, RDN, a nutritionist at the Center for Functional⁵ Medicine at the Cleveland Clinic. Cutting out FODMAPs might ease your gastro-distress, but it's worth talking to a nutritionist first, as the carbs are found all over the food pyramid: in dairy, wheat, lentils, onions, some fruits, honey, and more.

还有什么可说的呢？这个首字母缩写词代表着可发酵的低聚糖、二糖、单糖和多元醇。"它们基本上是由肠道细菌发酵形成的碳水化合物，对于有些人而言，会导致消化不良，比如腹胀和胀气，"克利夫兰诊所功能医学中心的营养学家、注册营养师Ariana Cucuzza说道。不再摄入可发酵的低聚糖、二糖、单糖和多元醇或能减轻胃痛，但还是先找营养学家聊聊吧，因为所有的食物都含有碳水化合物，比如：乳制品、小麦、扁豆、洋葱、一些水果、蜂蜜等等。

Crazy Work Deadlines

令人抓狂地工作截止日期

When you're under the gun, your bowels⁶ may feel it too. "The brain and the gut are constantly communicating with each other through the enteric nervous system," explains Darren Brenner, MD, associate professor of medicine and surgery at Northwestern University. And stress affects everyone differently: "So some people may have diarrhea, while others get blocked up." But just as relaxation⁷ techniques (such as deep breathing and meditation) can quiet your brain, they can also calm your tummy, Dr. Brenner adds.

倍感压力的时候，你的肠道也会受到影响。"大脑和肠道会通过肠神经系统不断地联系，"美国西北大学的医学和外科学副教授戴伦·布伦那（Darren Brenner）医学博士解释道。压力对人们的影响因人而异："所以有些人可能会腹泻、而其他人可能会便秘。"但正如一些放松技巧可以使大脑归于平静一样（比如深呼吸、冥想），这些技巧也能让你不再闹肚子。

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A Blah Diet

单调的饮食

Variety isn't only the spice of life-it's also vital for your digestive microflora. "A more diverse diet helps create more diversity in your microbiome," says Cucuzza. And the more types of "good" bugs⁸ you have, the more likely they'll crowd out the "bad" bugs. "Experiment with simple swaps," she suggests, "like adding different fruit to your oatmeal, or making a sandwich with collard greens instead of spinach⁹."

多样性不仅是生活的调味剂--它对于消化性微生物群也至关重要。"饮食越丰富，越有助于微生物群的多样性，"Cucuzza说道。而且"有益"菌的种类越多，就越有可能挤走"无益"菌。"可以先试着做些简单的改变，"她建议道，"比如在燕麦片中加入不同的水果，或者用羽衣甘蓝而非菠菜制作三明治。"

Too Many Nuts And Raw Veggies

太多的坚果和生蔬菜

If your GI system is on the sensitive side, or you suffer from a condition like ulcerative colitis, these foods can be tougher to digest, says Cucuzza. Try tweaking how you prepare them: "Roasting or sautéing high-fiber vegetables breaks them down, so they're easier on your stomach," she says. Soaking nuts overnight can help too-or simply opt¹⁰ for nut butter rather than whole nuts.

如果你的肠胃系统很敏感，或者你患有溃疡性结肠炎等疾病，那你可能更难消化坚果和生蔬菜，Cucuzza说道。换个烹饪方式吧："烧烤或者煎炒一些高纤维的蔬菜能分解纤维，从而使其更容易消化，"她说道。将坚果浸泡一整夜也会有所帮助--或者可以选择吃坚果酱而非整个坚果。