Yogurt

酸奶

You have trillions of bacteria in your gut that help you digest food, and yogurt contains some types of these healthy bacteria. (Although not all yogurts have them — check for "live and active cultures" on the label.)

肠胃里的很多细菌可以帮助消化，酸奶里含有一些这样健康的菌类。

Kimchi

泡菜

Kimchi is a Korean favorite usually made with cabbage, radish, or onion, along with lots of spices. The main ingredients of cabbage and onion both promote the growth of healthy bacteria in the colon. And cabbage is a type of fiber that's not digested, so it helps eliminate waste, keeping bowel movements regular, Anderson says. Sauerkraut is good for the same reasons.

泡菜是韩国人最喜欢的食品，通常是由大白菜、萝卜或洋葱以及很多调料腌制而成。大白菜和萝卜中的主要成分可以帮助增加肠胃中的有益菌。大白菜中的不被消化掉的纤维可以帮助清理肠胃中的垃圾，使得肠蠕动正常。

Lean Meat And Fish 瘦肉、鱼

If you're going to eat meat, go for chicken, fish, and other lean meats — they'll go down a lot easier than a juicy steak. "Red meats tend to be fattier," Anderson says. "Your body can handle lean meats and fish and chicken a whole lot better than prime rib." And lean meats and fish won't raise your risk of colon cancer like high-fat red meats will.

如果你想吃肉的话，就吃鸡肉、鱼肉和其他一些瘦肉，这些比多汁的牛排更易吞咽。Anderson说：红肉往往更肥腻，比起肋排来，人体更容易消化瘦肉、鱼和鸡肉。

Whole Grains

全谷类

Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion.

全谷类包括全麦面包、糙米都是含丰富的纤维，这些纤维有利于消化。

Bananas

香蕉

Bananas help restore normal bowel function, especially if you have diarrhea (say, from too much alcohol). And they restore electrolytes and potassium that may be lost due to runny stool. This fruit also has lots of fiber to aid digestion. "A banana a day is what I always say," Anderson says.

香蕉能有效地辅助肠胃功能，特别是当你有腹泻（比如醉酒造成的腹泻）的时候，香蕉中富含的电解质和钾元素能有效地缓解腹泻症状。香蕉中丰富的纤维还能帮助消化。

Ginger

生姜

This spice has been used for thousands of years as a safe way to relieve nausea, vomiting, motion sickness, morning sickness, gas, loss of appetite and colic. But it's best to consume it in moderation. High doses of ginger can backfire; more than 2 to 4 grams per day can cause heartburn.

几千年来，人们一直使用生姜来缓解恶心、呕吐、晕车、孕妇恶心、嗳气、没有胃口以及急性腹痛。但是，食用生姜也要适度，生姜吃得过多会适得其反，一天食用超过2到4克会导致为灼烧。香蕉可以帮助恢复体内的电解质和钾，可以帮助恢复肠胃功能，并且富含纤维，有助于消化。