Foods that help fight bloat

这些食物可缓解肠胃胀气

Spices

香料

Adding black pepper, turmeric and cumin to recipes will help stimulate¹ digestion², according to registered nutritional³ therapist Fiona Lawson. These spices will stimulate the liver to secrete⁴ highly acidic bile important for digesting fat and absorbing nutrients⁵. They can also increase the functionality of pancreatic lipase, protease and amylase. These enzymes⁶ aid in metabolism⁷ and digestion. A happy gastrointestinal tract⁹ allows less time for water to be absorbed from digested food and reduces your risk of becoming constipated and bloated.

注册营养治疗师菲奥娜·罗森（Fiona Lawson）表示，做菜时放些黑胡椒、姜黄和小茴香有助于消化。这些香料会刺激肝脏分泌高浓度胆汁酸，这对消化脂肪和吸收营养物十分重要。它们还可以提高胰脂肪酶、蛋白酶和淀粉酶的功能。这些酶有助于新陈代谢和消化。肠道健康的人消化食物并从中吸收水分的时间更少，且便秘和胃胀气的可能性更低。

Herbal tea

花草茶

If you're looking for teas that settle stomach discomfort¹⁰, go herbal. Herbal teas can relieve bloating caused by a variety of triggers. Peppermint¹¹ is often used to soothe¹² aching tummies after a meal because it relaxes the gut¹³ and relieves intestinal⁸ spasms¹⁴, which could trigger bloating. Another popular herbal tea is chamomile, which is often used to soothe nausea¹⁵, indigestion, and bacterial¹⁶ infections.

如果您想喝一些可缓解肠胃不适的茶，选花草茶就对了。花草茶可缓解各类原因导致的肠胃胀气。薄荷茶通常用于缓解餐后出现的腹部疼痛，因为薄荷可放松肠道、缓解引发胃胀气的肠道痉挛。洋甘菊茶也颇受欢迎，通常用于缓解恶心、消化不良和细菌感染。

Apple cider vinegar

苹果醋

Lawson also suggests apple cider vinegar to support stomach acid production and enhance digestion. You can add this pantry staple¹⁷ to warm water or a smoothie, mix it with healthy salad dressings¹⁸, or use it as a partial glaze¹⁹ for vegetables and fish.

罗森还建议喝苹果醋来增加胃酸的分泌、促进消化。您可以在温水或奶昔中倒点苹果醋，也可以将其倒入沙拉中搅拌，或者在做好的蔬菜或鱼上淋一点，增加光泽感。

Fermented²⁰ food

发酵食品

Lawson points to sauerkraut, kimchi and sour pickles²¹ as stomach-happy fermented foods. All contain natural probiotics. Healthy gut bacteria line the entire digestive system (most are in the intestines²² and colon), and help us to break down food and absorb nutrients.

罗森指出酸菜、泡菜和酸黄瓜等发酵食品都会让你拥有健康肠道。发酵食品含有天然益生菌。健康的肠道细菌遍布在整个消化系统中（大部分位于肠道和结肠处），帮助我们分解食物、消化营养物。

Celery

西芹

This crunchy, hydrating vegetable has diuretic properties, meaning it will make you urinate a lot and, in turn, flush out excess water and sodium²³. Celery is a great source for fiber²⁴, and has antioxidants and anti-inflammatory nutrients that protect the GI tract and keep you regular.

这一爽口且富含水分的蔬菜十分利尿，这也意味着你会经常上厕所，反过来，多余的水分和钠元素就会随之流失。西芹是纤维的重要来源，且富含抗氧化剂和消炎物，从而保护肠道健康。

Ginger²⁵

生姜

Ginger is an anti-inflammatory food that works wonders for bloating. Grate it into your favorite meat, a healthy stir fry or atop a piece of fish.

生姜是一种消炎食品，可以奇迹般地缓解胃胀气。烹饪您最喜欢的肉类、炒菜或鱼类时，记得放点生姜哦。

Pineapple

菠萝

This tropical fruit contains bromelain, which promotes digestion enzymes that help deflate bloated bellies²⁶.

这种热带水果含有菠萝蛋白酶，可补充人体内消化酶的不足，从而缓解腹胀。