便祕怎麼辦？10種健康食物助你暢通

We all get a little stuck sometimes.
每個人都有不通暢的時候。

Constipation can be caused by a host of things: A poor diet, a poor exercise routine and often stress can all contribute to discomfort on the toilet.
便祕的原因有很多：飲食不好、鍛鍊不夠、壓力頻繁都會讓你上廁所的時候不暢快。

In most cases, adding a little extra fiber to your diet can help get things moving. The body can't fully digest the nutrient, so it comes out in the stool while promoting a healthy intestine. Fruits and veggies are naturally full of the stuff, but some individual foods can help make you more regular than others. According to the Institute of Medicine, men should consume about 38 grams of fiber a day and women should consume 25. Most Americans fall short, eating only 15 grams or so each day.
大多數情況下，在你的飲食中加一點額外的纖維素有助於腸道暢通。身體不能完全吸收纖維，所以部分纖維會隨糞便排出體外，同時促進了腸道健康。水果和蔬菜富含天然纖維素，另外也有一些食物可以讓你的排便比其他人更規律。據美國醫學研究所的研究，男性每天需要攝入約38克的膳食纖維，女性需要25克。大多數美國人的攝入量都不夠，每天只有15克左右。

The foods listed below can help loosen things up; keep it handy for when things don't come as smoothly as you'd wish. And while an irregular series of bowel movements is not usually something to worry about, if the problem persists for more than three weeks or you're experiencing extreme discomfort, it's definitely time to seek advice from an expert.
下面列舉的食物能夠促進腸道蠕動，要隨時把這份列表放在手邊，以應對便便困難的情況。腸道一時運動不規律通常並無大礙，但如果情況持續超過三週，或者你感到極度不適，那你就得馬上諮詢專家意見了。

1. Raspberries
1. 覆盆子（木黴）

All berries boast a mighty fine amount of fiber, but at 8 grams per cup, raspberries stand out. Store a bag of the tart fruit in the freezer and whenever constipation strikes, add them to your fiber-tastic cereal or oatmeal.
所有的莓都含有極其豐富的纖維素，其中覆盆子含有的最多，每一茶杯的覆盆子就有8克纖維素。這種用來製作水果派的水果應該在冰箱存一袋，每當便祕的時候，就在穀類食物或者麥片里加點覆盆子。

2. Coffee
2. 咖啡

You probably drink your routine morning cup to wake up; coffee's natural caffeine content stimulates your brain and prepares you to brace the day ahead. Besides that jolt, caffeine can also offer a laxativeeffect for some people. As HuffPost previously reported, it stimulates muscle contractions in the large intestines, making things flow. But be careful here: Too many cups will send you running to the bathroom and dealing with diarrhea. Sticking to two to three cups is your safest best.
你或許會每天早上都喝一杯咖啡提神。咖啡裏天然的咖啡因會使大腦興奮，讓你準備好隨時應對一天中的事。除了提神，咖啡對意些人還有通便的功效。HuffPost不久前就報道過，咖啡會刺激大腸肌肉收縮，促進食物流動。不過要注意的是，喝太多的話你會拉肚子的，你會不停地去廁所。堅持喝兩、三杯是最有益的。

3. Water
3. 水
Dehydration is one of the most common reasons for constipation. If you're not drinking much water throughout the day, it's time to get on it. Be sure to drink even more when you work out, especially on hotter days.
缺水是便祕最常見的原因之一。如果你一天喝的水少，那你就要開始補水了。如果你運動了，特別是在天熱的時候，就要保證喝到更多的水。

4. Oranges
4. 橙子
Forgo your a.m. cup of juice for the whole fruit. A standard orange has a little more than 2 grams of fiber, while the juiced version contains little to none. Even more promising, a 2008 study found that naringenin, a compound found in citrus fruits, can have a laxative-like effect.
拋棄早晨的果汁，換成整個的水果吧。一個普通的橙子含有2克多一點的纖維素，而橙汁幾乎不含纖維素。還有更可靠的證據：一項2008年的研究發現，柑橘類水果中含有的柚皮素有類似通便的功效。

5. Prunes
5. 西梅乾
Marketers have been trying to give prunes a more elegant reputation for years now, selling the fruit as "dried plum" in attempt to rid it of its reputation for constipation relief. But there's no shame in getting people back to regular. Prunes really do help you poop, thankfully, due to their high insoluble fiber content. Just one little prune contains a gram of fiber, which is pretty concentrated for such a small piece of food. Other dried fruits like apricots have similar benefits and can provide the same relief.
西梅乾是出了名的可以減緩便祕，商家們把西梅乾叫成“李子幹”來賣，許多年來一直想給西梅乾取個更優雅的名聲。但是，讓人們排便規律的功效也沒有什麼丟臉的。得益於西梅乾中大量的不可溶纖維，它確實能幫助你便便。一個小小的西梅乾就含有1克纖維素，對這麼一小塊的食物來說，這個量可謂超濃縮。其他的脫水水果（像杏幹）也有類似的益處，有相同的通便功效。

6. Popcorn
6. 爆米花
Isn't it nice to be able to call popcorn a health food? The snack offers about a gram of fiber for every cup. To make the most of popcorn, skip the kind that's drenched in butter and make a plain, all-natural batch at home.
爆米花能夠被叫作健康食品是不是很棒呢？每一杯爆米花能爲你提供大約1克的纖維素。不要吃那種泡過黃油的爆米花，在家裏自己做一份純天然的吧，這樣才能充分發揮爆米花的功效。

7. Flax
7. 亞麻
Your body can't digest flaxseed whole, but when you're having trouble with the plumbing, ground flaxseed is worthing adding to already-fibrous foods like oatmeal. A tablespoon of the stuff contains 2 grams of fiber and only 37 calories, meaning it won't add much caloric bulk to your meal. Flaxseed also contains a healthy amount of omega-3 fatty acids, which have been shown to help with depression and Alzheimer's disease.
你的身體不能完全消化亞麻籽，但當你排便不暢的時候，在燕麥粥這種本來就富含纖維的食品中加入亞麻籽粉是很有益的。一大勺亞麻籽粉含有2克纖維素，但只有37卡路里，這就意味着它不會給你的一餐增加多少熱量。亞麻籽還含有ω-3脂肪酸，含量合適，有益健康，已經有案例顯示ω-3脂肪酸能夠幫助抑鬱症和老年癡呆症的治療。

8. Brown Rice
8. 糙米
There are 3.5 grams of fiber in a cup of this delicious grain, making it a stellar choice for constipation relief. A 2007 study found that Japanese women who ate the most rice were 41 percent less at-risk for constipation than those who didn't eat as much of the grain. Experts tend to argue that brown rice is healthier than white because it contains more B vitamins, manganese, iron, fiber and fatty acids.
這種可口穀物一茶杯的量就含有3.5克纖維物質，是減緩便祕的好選擇。一項2007年的研究發現，吃米飯吃得最多的日本女人比起吃得少的，得便祕的風險要低41%。專家們經常爭論，說糙米比白米更健康，因爲糙米含有更多的維生素B、錳、鐵、纖維素和脂肪酸。

9. Spinach
9. 菠菜

Popeye was right to promote spinach as a muscle-builder, but he should have also touted the leafy green's ability to help you poop. (Strong muscles and a regular bathroom schedule? Sounds like a dream). A cup of boiled spinach has 4 grams of fiber and more than 150 mg of magnesium, a mineral that has laxative powers.
大力水手宣傳菠菜的增肌效果沒有錯，但他應該也吹捧一下菠菜通便的功效。（又能讓你肌肉健壯又能讓你排便規律？聽起來像夢一樣。）一茶杯份量的水煮菠菜含有4克纖維素和超過150微克的鎂，這種礦物元素也有通便功效。

10. Yogurt
10. 酸奶
As Jamie Lee Curtis will tell ya, yogurt's probiotic presence can improve the consistency and frequency of your poops. A 2014 analysis found that the probiotics in yogurt helped people poop more often and more comfortably. You don't need to buy Activia to get the benefits.
傑米•李•柯蒂斯會跟你說，酸奶中的益生菌能讓你的排便更加順暢規律。一項2014年的分析報告發現，酸奶中的益生菌能讓人們排便更頻繁、舒暢。不是非要達能酸奶纔有這種益處。