爲什麼會肚子痛?
Fodmaps
可發酵的低聚糖、二糖、單糖和多元醇Say what now? The acronym stands for fermentable oligo-, di-, and monosaccharides and polyols. "They're basically carbs that get fermented by gut bacteria and, for some people, cause digestive symptoms like bloating and gas," says Ariana Cucuzza, RDN, a nutritionist at the Center for Functional 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.
還有什麼可說的呢？這個首字母縮寫詞代表着可發酵的低聚糖、二糖、單糖和多元醇。"它們基本上是由腸道細菌發酵形成的碳水化合物，對於有些人而言，會導致消化不良，比如腹脹和脹氣，"克利夫蘭診所功能醫學中心的營養學家、註冊營養師Ariana Cucuzza說道。不再攝入可發酵的低聚糖、二糖、單糖和多元醇或能減輕胃痛，但還是先找營養學家聊聊吧，因爲所有的食物都含有碳水化合物，比如：乳製品、小麥、扁豆、洋蔥、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 bowels 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 relaxation techniques (such as deep breathing and meditation) can quiet your brain, they can also calm your tummy, Dr. Brenner adds.
倍感壓力的時候，你的腸道也會受到影響。"大腦和腸道會通過腸神經系統不斷地聯繫，"美國西北大學的醫學和外科學副教授戴倫·布倫那（Darren Brenner）醫學博士解釋道。壓力對人們的影響因人而異："所以有些人可能會腹瀉、而其他人可能會便祕。"但正如一些放鬆技巧可以使大腦歸於平靜一樣（比如深呼吸、冥想），這些技巧也能讓你不再鬧肚子。
A Blah Diet
單調的飲食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" bugs 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 spinach."
多樣性不僅是生活的調味劑--它對於消化性微生物羣也至關重要。"飲食越豐富，越有助於微生物羣的多樣性，"Cucuzza說道。而且"有益"菌的種類越多，就越有可能擠走"無益"菌。"可以先試着做些簡單的改變，"她建議道，"比如在燕麥片中加入不同的水果，或者用羽衣甘藍而非菠菜製作三明治。"Too Many Nuts And Raw Veggies
太多的堅果和生蔬菜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 opt for nut butter rather than whole nuts.
如果你的腸胃系統很敏感，或者你患有潰瘍性結腸炎等疾病，那你可能更難消化堅果和生蔬菜，Cucuzza說道。換個烹飪方式吧："燒烤或者煎炒一些高纖維的蔬菜能分解纖維，從而使其更容易消化，"她說道。將堅果浸泡一整夜也會有所幫助--或者可以選擇吃堅果醬而非整個堅果。
