緩解便祕的食物
1. Strawberries
1. 草莓Rich in vitamin C, strawberries are well-known for their immune-boosting properties. The high amounts of soluble fiber found in strawberry helps to relieve constipation in a natural way. A handful of strawberries a day will be enough to keep your bowel movements regular.
草莓富含維生素C，可提高免疫力。草莓含有大量可溶性纖維，因此能自然而然的緩解便祕。每天吃少量草莓有助於正常排便。2. Yogurt
2. 酸奶
Even though dairy products tend to worsen the symptoms of constipation, yogurt can do otherwise. It contain probiotics, which are good bacteria that keep your gut system healthy. Make sure you buy a sugar-free version or make your own yogurt at home.
雖然乳製品往往會使便祕的情況更糟糕，但酸奶卻恰恰相反。酸奶含有益生菌，有助於保持腸道系統健康。但記得買無糖酸奶，或者在家自制酸奶。3. Prunes
3. 李子One of the richest sources of dihydrophenylisatin, prunes act like a natural laxative that helps muscles contractions. There is also sorbitol found in prunes that serves as a laxative as well. Avoid prunes if you are sensitive to all sugar substitutes.
李子是二氫苯基靛紅最豐富的來源之一，是一種天然瀉藥，有助於肌肉收縮。李子還含有山梨糖醇，也可以被當作瀉藥使用。如果您對糖替代品過敏，那還是不吃李子爲好。4. Oatmeal
4. 燕麥Perhaps the most popular breakfast choice after eggs, oatmeal is another meal to eat when you suffer from constipation. It eases digestion and aids in balancing cholesterol levels as well as is considered a heart-healthy food.
燕麥也許是排名第二的最受歡迎的早餐（雞蛋排名第一），便祕的時候，也可以多吃些燕麥。它能緩解消化、有助於平衡膽固醇水平。此外，人們認爲燕麥是一種有益心臟健康的食物。
5. Ground flaxseed
5. 磨碎的亞麻籽Ground flaxseed is a wonderful source of fiber. There are about three grams of soluble fiber in one tablespoon. You can add ground flaxseed to lots of meals and smoothies to reap its health benefits.
磨碎的亞麻籽是纖維的良好來源。一勺磨碎的亞麻籽約含有3克可溶性纖維。多種飲食和果蔬汁都可以加入磨碎的亞麻籽，獲得滿滿的健康益處。6. Black beans
6. 黑豆One cup of black beans provides your body with more than 15 grams of soluble fiber, which plays a vital role in bowel movements. Additionally, black beans are fortified with protein that is easy to digest.
一杯黑豆可爲您的身體提供15克以上的可溶性纖維，這對於排便非常重要。此外，黑豆含有易於消化的蛋白質。7. Broccoli
7. 西蘭花When you do not eat enough vegetables, you tend to constipate more frequently, however not all veggies aids digestion. Broccoli, on the other hand, contains about 10% of your recommended daily intake of dietary fiber in one cup, ensuring healthy digestion.
蔬菜攝入不夠時，便祕的次數往往也會更頻繁。但是，並非所有的蔬菜都有助於消化。一杯西蘭花約含有10%的每日膳食纖維攝入量，從而確保消化健康。8. Almonds
8. 杏仁Rich in healthy fats, almonds are chock-full of other essential nutrients, including soluble fiber. Moderation is needed, though. Aim to consume no more than a handful of unsalted almonds per day. If you are experiencing chronic constipation, adding these foods to your eating plan will not be enough. See your doctor as soon as possible and reconsider your lifestyle and eating habits to encourage a healthy intestinal movement.
杏仁富含健康脂肪，同時含有包括可溶性纖維在內的其它必需營養素。但不要過度食用。每天攝入少量的無鹽杏仁就夠了。如果您患有慢性便祕，只攝入這些食物還遠遠不夠。儘快去看醫生吧，還需要重新考慮你的生活方式和飲食習慣，以促進腸道健康。
