想要平坦小腹?別吃/喝這些食物
Dairy
乳製品Dairy products like cheese and milk can cause digestion issues - especially if you're lactose intolerant or sensitive. Lactose is a natural sugar that's found in dairy products, and those who are lactose intolerant don't have the enzymes needed to break down this sugar.
奶酪和牛奶等乳製品會造成消化問題--尤其是當你患有乳糖不耐或對乳製品過敏時更是如此。乳糖是乳製品中存在的天然糖，乳糖不耐者的體內不具有分解乳糖所需的酶。Luckily, there are plenty of dairy substitutes out there, like soy or almond milk, which are ideal for those who are lactose intolerant or just looking to avoid dairy.
幸運的是，市場上有大量的乳製品替代品，比如豆奶、杏仁奶，非常適合乳糖不耐者和避免食用乳製品的人。
Cruciferous vegetables
十字花科蔬菜Broccoli, cauliflower, Brussels sprouts, and kale all fall under the category of cruciferous vegetables. These foods are high in a number of nutrients like folate, vitamin C, and fiber. They're even thought to help prevent cancer.
西蘭花、菜花、抱子甘藍和羽衣甘藍都屬於十字花科蔬菜。這些食物富含多種營養物，比如葉酸、維生素C和纖維素。甚至還能預防癌症。
But they also contain raffinose, a type of carbohydrate that our bodies can't break down because we lack a certain enzyme to do so. Instead, raffinose is fermented by bacteria, a primary cause of bloating. If you don't want to give up these vegetables, try roasting or steaming them to make them easier to digest.
但它們也含有棉籽糖，這是一種身體不能分解的碳水化合物，因爲體內沒有分解它的酶。而棉籽糖是由細菌發酵的，這是脹氣的主要原因。如果你還是想吃這些蔬菜，那就試着用烤或蒸的烹飪手法，這樣更易消化。Foods high in sodium
鈉含量高的食物Most Americans consume more salt than the recommended daily amount. Our bodies' natural reaction to eating too much salt is to retain water, and when the body holds on to water, it bloats. As a guideline, most healthy people should be capping their sodium intake at 2,300 mg per day. Those who have diabetes or high blood pressure, or who are over 50, should only be consuming 1,500 mg per day.
大多數美國人攝入的鹽量都超過了日推薦水平。身體對攝入過量鹽分的自然反應就是保留水分，而身體保留水分之時，身體就會浮腫。指導方針建議，大多數健康人羣每天攝入的鈉含量最多不應超過2300毫克。糖尿病或高血壓患者，或50歲以上人羣每天只應攝入1500毫克。Packaged and processed foods, like canned soups, deli meats, and pre-made sauces, commonly contain large amounts of sodium.
包裝食品和加工食品，比如罐裝湯、熟肉和預先製備好的醬料，通常都含有大量的鈉。Alcohol
酒Just like high-sodium foods, alcohol causes the body to retain water, leading to puffiness and bloating. Drinking can also trigger constipation, which leaves people feeling bloated as well.
正如高鈉食品一樣，酒精也會導致身體留住水分，從而使身體浮腫、脹氣。飲酒也會引發便祕，使人們感到脹氣。Watermelon
西瓜It might be hard to believe that watermelon could do anything to your body, considering it's mostly water. But it contains plenty of fructose, a natural sugar that gives the fruit its sweetness. Many people are unable to absorb fructose, which is why watermelon can lead to bloating.
你可能很難相信西瓜也會不利於身體健康，畢竟西瓜主要由水組成。但西瓜含有大量果糖，這是一種賦予西瓜甜味的天然糖。很多人都無法吸收果糖，所以西瓜會導致脹氣。
