這些食物可緩解腸胃脹氣

Foods that help fight bloat

這些食物可緩解腸胃脹氣

SPices

香料

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

註冊營養治療師菲奧娜·羅森（Fiona Lawson）表示，做菜時放些黑胡椒、薑黃和小茴香有助於消化。這些香料會刺激肝臟分泌高濃度膽汁酸，這對消化脂肪和吸收營養物十分重要。它們還可以提高胰脂肪酶、蛋白酶和澱粉酶的功能。這些酶有助於新陳代謝和消化。腸道健康的人消化食物並從中吸收水分的時間更少，且便祕和胃脹氣的可能性更低。

Herbal tea

花草茶

If you're looking for teas that settle stomach discomfort, go herbal. Herbal teas can relieve bloating caused by a variety of triggers. Peppermint is often used to soothe aching tummies after a meal because it relaxes the gut and relieves intestinal spasms, which could trigger bloating. Another popular herbal tea is chamomile, which is often used to soothe nausea, indigestion, and bacterial infections.

如果您想喝一些可緩解腸胃不適的茶，選花草茶就對了。花草茶可緩解各類原因導致的腸胃脹氣。薄荷茶通常用於緩解餐後出現的腹部疼痛，因爲薄荷可放鬆腸道、緩解引發胃脹氣的腸道痙攣。洋甘菊茶也頗受歡迎，通常用於緩解噁心、消化不良和細菌感染。

Apple cider vinegar

蘋果醋

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

羅森還建議喝蘋果醋來增加胃酸的分泌、促進消化。您可以在溫水或奶昔中倒點蘋果醋，也可以將其倒入沙拉中攪拌，或者在做好的蔬菜或魚上淋一點，增加光澤感。

Fermented food

發酵食品

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

羅森指出酸菜、泡菜和酸黃瓜等發酵食品都會讓你擁有健康腸道。發酵食品含有天然益生菌。健康的腸道細菌遍佈在整個消化系統中（大部分位於腸道和結腸處），幫助我們分解食物、消化營養物。

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 sodium. Celery is a great source for fiber, and has antioxidants and anti-inflammatory nutrients that protect the GI tract and keep you regular.

這一爽口且富含水分的蔬菜十分利尿，這也意味着你會經常上廁所，反過來，多餘的水分和鈉元素就會隨之流失。西芹是纖維的重要來源，且富含抗氧化劑和消炎物，從而保護腸道健康。

Ginger

生薑

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.

生薑是一種消炎食品，可以奇蹟般地緩解胃脹氣。烹飪您最喜歡的肉類、炒菜或魚類時，記得放點生薑哦。

Pineapple

菠蘿

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

這種熱帶水果含有菠蘿蛋白酶，可補充人體內消化酶的不足，從而緩解腹脹。