改善肠道健康的5种食物

1.Pure Water

纯净水

When you don’t drink enough water, your body quickly becomes dehydrated. This means any waste in your intestines will become slow and ‘stuck’ because your body can’t add enough moisture to your stools.

当你没有喝足够的水，你的身体很快就会脱水。这意味着你的肠道内的任何废物都会变得缓慢和“卡住”，因为你的身体无法为你的肠道补充足够的水分。

2. Fermented Dairy Products

发酵乳制品

Yogurt and kefir are two types of fermented dairy products that can be invaluable to a constipated gut. They both contain probiotics, which are a type of ‘friendly’ bacteria that helps to break down food that you eat.

酸奶和开菲尔是两种发酵乳制品，对于便秘的肠道来说，它们是无价的。它们都含有益生菌，这是一种“友好”的细菌，有助于分解你吃的食物。

3.Chia Seeds

奇亚籽

Chia seeds are tiny black and white seeds from the plant, Salvia hispanica L. They’re rich in omega-3 fatty acids, calcium, magnesium, phosphorus, and potassium.

奇亚籽是一种很小的黑白相间的植物种子，产自西班牙丹参。它们富含omega-3脂肪酸、钙、镁、磷和钾。

4. Legumes

蔬菜

Fiber is an important macronutrient that should be included in your daily diet in order to keep your bowels healthy. It works by adding bulk to your stools, which causes waste to press against your intestines and stimulate peristalsis – the wave-like movements that push waste along to be excreted.

纤维是一种重要的大量营养素，应该包括在你的日常饮食中，以保持你的肠道健康。它的工作原理是添加大量的粪便，这会导致粪便挤压你的肠道，刺激蠕动——这种波状的运动推动粪便排出体外。

5. Broth

肉汤

Broths have been a dietary staple for centuries – and for good reason. The rich mineral content of bones and other ingredients makes a broth highly nutritious and easily absorbed by the gut.

几个世纪以来，肉汤一直是人们的主食，而且理由很充分。富含矿物质的骨头和其他成分使肉汤营养丰富，容易被肠道吸收。

So here they are, 5 everyday foods that can improve your digestion and fix your constipation.

内容就是这些啦，以上5种日常食物，可以改善你的消化，改善你的便秘。