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When it comes to a troublesome tummy, we can be quick to point the finger
at well-known culprits such as wheat or dairy products — with some people
cutting such foods out entirely.
当我们胃不舒服时，我们会迅速将罪魁祸首归咎于我们熟知的小麦或乳制品—有些人将不再吃这些食物。
But eliminating whole food groups from your diet is rarely what doctors
advise, unless a specific allergy or auto-immune condition, such as coeliac
disease, is diagnosed. And when it comes to irritable bowel syndrome-type
symptoms such as bloating, abdominal pain and constipation, there are many less
obvious triggers.
但是，除非你被诊断患有有特定的过敏或自体免疫性疾病(如腹腔疾病)，否则医生很少建议你把这些食物戒掉。至于肠易激综合症的症状，如腹胀、腹痛和便秘等，还有许多不太明显的诱因。
Here, we reveal the top gut saboteurs. Some of them may surprise you.
本文揭示了一些会让胃不舒服的主要食物。其中一些可能会让你大吃一惊…
1. Apples
1 .苹果
Yes, of course fruit is part of a healthy diet, but the National Institute
for Health and Care Excellence (NICE) has recommended IBS patients limit fruit
to three portions a day.
是的，当然水果是健康饮食的一部分，但是国家健康和保健研究所建议肠易激综合征患者每天只允许只吃三份水果。
Apples are a particular problem for two reasons, explains Dr Steven Mann, a
consultant gastroenterologist at the Royal Free Hospital in London.
伦敦皇家自由医院的胃肠病学顾问史蒂文.曼恩博士解释说，吃苹果主要有两个问题。
‘Some people are fructose-intolerant, which means they don’t digest well
the sugar in fruit. Apples are particularly high in this fruit sugar.’
有些人是果糖不耐受体质，这意味着他们不能很好的消化水果中的糖分，而苹果中果糖含量特别高。
Apples also contain sugars known as fermentable oligosaccharides,
disaccharides, monosaccharides and polyols (collectively known as Fodmaps),
which are poorly absorbed in some people’s small intestine and so ferment,
triggering symptoms.
苹果还含有可发酵的低聚糖、双糖、单糖和多元醇(统称为多元醇饮食)，这些糖在一部分人的小肠内吸收不良，从而会发酵进而引发症状。
2. Mayonnaise
2.蛋黄酱
Hormones released in response to the high saturated fat content in
mayonnaise may lead to a delay in the emptying of the stomach and movement of
food through the bowel, explains Dr Mann. This can cause uncomfortable feelings
of bloating.
曼恩博士解释说，蛋黄酱中饱和脂肪含量过高，体内分泌的激素不足以马上将胃内的食物消化，同时也会造成食物在肠道内运动的延迟。这会导致你出现不舒服的腹胀感。
3. Branflakes
3.麦片
This is something of a paradox, since we’re often told that high-fibre
foods such as bran are good for the bowel.
这是一个悖论，因为我们经常被告知高纤维食物(如麸皮)对肠道有益。
‘For those with IBS issues, such as bloating, bran can aggravate the
condition,’ says Dr Mann. This is because adding a bulking agent in the form of
fibre gives the bowel even more work to do, which can make symptoms such as
constipation worse. Kevin Whelan, professor of dietetics at Kings College,
London, says the fibre story is a complex one.
曼恩博士说，对于那些有肠易激综合征的患者，比如腹胀，麦片会加重病情。这是因为以纤维的形式加入疏松剂会使肠道有更多的工作要做，因此会使便秘等症状更加严重。伦敦国王学院的营养学教授Kevin
Whelan说，纤维的作用机制很复杂。
‘In the Eighties and Nineties we were telling IBS patients to eat more
fibre, but now we know it’s not as simple as that. It depends on what type of
fibre it is.’
“在80年代和90年代，我们告诉肠易激综合征患者多吃纤维，但现在我们知道这并不那么简单。这取决于它是哪种纤维。”
NICE recommends that people with IBS should be discouraged from eating
insoluble fibre (which means it cannot be absorbed by the body), including
bran.
国家健康和保健研究所建议患有肠易激综合征的人不要食用不溶性纤维(这意味着它不能被身体吸收)，包括麸皮。
Nice says that if more fibre in the diet is needed, it should be soluble
fibre (which can be absorbed) such as oats or ispaghula powder (made from the
husks of plants).
尼斯说，如果需要更多的纤维，它应该是可溶解的纤维(可以被吸收)，如燕麦或意大利面粉(由植物的外壳制成)。
So try switching that morning bowl of bran cereal for oat-based porridge.
Watch out for muesli, though, as it can contain a lot of high-Fodmap dried
fruit.
所以，试着把早餐的麦片粥换成燕麦粥吧。不过，要注意燕麦片里面含有高聚糖含量的干果。
4. Reheated pasta
4.再次加热的意粉
Reheated carbohydrates, such as pasta and potatoes, contain what’s known as
resistant starch, which is harder for the gut to break down, says Dr Mann.
曼恩博士说，再次加热的碳水化合物，如意大利面和土豆，含有肠道更难分解的抗性淀粉。
That’s because once pasta is cooked and cooled, it becomes resistant to the
normal enzymes in our gut that break carbohydrates — so the gut effectively has
to treat it like fibre, which can worsen IBS symptoms.
这是因为一旦意大利面煮熟并冷却，它就会对我们肠道中分解碳水化合物的正常酶产生抗性—因此，肠道有效地将其当作纤维，从而加重肠易激综合征的症状。
Reheated pasta may be worse than cold pasta — research has shown that the
starch in cold pasta becomes even more ‘resistant’ when heated up again.
再次加热的面食可能比冷面食更糟糕—研究表明，冷面食中的淀粉在加热后会变得更加具有“抵抗”性。
5. Coffee
5.咖啡
The British Dietetic Association recommends drinking no more than two mugs
of caffein- ated drinks a day if you suffer from IBS.
英国饮食协会建议，如果你患有肠易激综合征，每天喝含有咖啡因的饮料数量不要超过两杯。
Consultant gastroenterologist Dr Simon Smale says people with healthy gut
function can probably drink more, but those with IBS should aim to keep within
recommended limits. ‘Obviously tea contains caffeine, too, but coffee is much
stronger — especially coffee shop double espressos.
胃肠病学顾问Simon
Smale博士说，有健康肠道功能的人可能会喝得更多，但那些有肠易激综合征的人应该保持在推荐的范围内。显然茶也含有咖啡因，但咖啡的含量肯定更高—尤其是咖啡店的两倍浓咖啡。
Caffeine can cause problems because it stimulates cell messengers which
increase gut motility — so it loosens your bowel movements and can also lead to
a feeling of fullness.’
咖啡因会引发你不适，因为它会刺激增加肠道运动的细胞神经，从而放松肠道运动，这样也会导致饱腹感。
6. Vegan diets
6.纯素饮食
Going meat-free and dairy-free has become a trendy way of boosting your
all-round health. But while a diet based entirely on plants might sound very
virtuous, it may not be so saintly for your gut.
无肉无奶已经成为一种促进全面健康的流行方式。虽然完全基于植物的饮食使你听起来很有神圣感，但它对你的肠道来说可能并不那么神圣。
‘Vegans are a very broad church and I would say that more of them eat
healthily and probably live longer,’ says Dr Smale.
斯梅尔博士说，“目前素食者有很多，我想说他们中有更多的人吃得很健康，并且可能会活得更久。”
‘But vegans with IBS have to be careful not to eat too many beans and
grains, fruit and vegetables containing Fodmaps as they can cause bloating, pain
and diarrhoea.’
“但有肠易激综合征的素食者必须小心，不要吃太多的豆类、谷物、水果和蔬菜，因为它们会导致腹胀、疼痛和腹泻。”
Offending vegetables include onions, garlic, artichokes, mushrooms and
cauliflower.
加重症状的蔬菜包括洋葱、大蒜、洋蓟、蘑菇和花椰菜。
7. Alcohol
7.酒精
‘Booze can definitely be a trigger for IBS symptoms as it has an effect on
gut motility,’ explains Dr Smale. ‘Drinking beer, for instance, may result in
you having looser stools.’
斯梅尔博士解释道:“酒精肯定会引发肠易激综合征症状，因为它会影响肠道运动。”例如，喝啤酒可能会导致你坏肚子。
And while it’s obvious that fizzy alcoholic drinks such as lager and
Prosecco are more likely to leave you bloated, fizz isn’t the only booze factor
bothering your gut.
虽然很明显，像贮藏啤酒和普罗塞克这样的碳酸酒类会让你变得臃肿，但气泡绝不是唯一困扰你的酒精因素。
‘Spirits with high concentrations of alcohol, such as gin and vodka, can
delay gastric emptying which can result in pain or bloating,’ adds Dr Smale.
斯梅尔博士说:“酒精含量高的烈酒，如杜松子酒和伏特加酒，可以延缓胃排空，导致疼痛或腹胀。”
8. Sugar-free mints
8.无糖薄荷糖
Peppermint oil capsules are a common remedy for IBS — but sugar-free mint
sweets can have the opposite effect. These often contain aggravating Fodmaps
such as the sweeteners sorbitol and mannitol, which can exacerbate IBS; the same
is true of sugar-free gum.
薄荷油胶囊是一种常见的肠易激综合征疗法，但无糖薄荷糖会产生相反的效果。这些通常含有加重的聚糖，如甜味剂山梨糖醇和甘露糖醇，这可能会加剧肠易激综合征;无糖口香糖也是如此。
Chewing gum can also contribute to wind and burping, as chewing it means
you’ll take in excess air.
嚼口香糖也会导致吸风和打嗝，因为嚼口香糖意味着你会吸入过多的空气。
9. Junk food
9.垃圾食品
We all have trillions of bacteria living in our gut and the balance of the
different types is an area of great interest when it comes to IBS research.
我们拥有数万亿的细菌生活在我们的肠道里，而不同细菌类型的平衡在肠易激综合征研究中是一个非常有趣的领域。
As well as ‘friendly’ bacteria, some types in our guts are linked with
increased inflammation, according to Tim Spector, professor of genetic
epidemiology at King’s College London and head of the Great British Gut Project,
and this could contribute to IBS.
伦敦国王学院遗传流行病学教授蒂姆.斯佩克特表示，除了“友好”的细菌外，我们的肠道内某些类型的细菌与炎症增加有关。
According to Professor Spector, chemicals known as emulsifiers (which help
mix ingredients together in some foods) are especially bad for this — killing
off more helpful bacteria strains and allowing the unhealthy ones to flourish.
Some research has suggested a junk-food diet can halve the number of helpful
bacteria in the gut in just ten days.
根据斯佩克特教授的说法，被称为乳化剂的化学物质(在某些食物中混合成分)会杀死更多有益的细菌菌株，同时对于减少不健康的细菌滋生是特别有害的。一些研究表明，垃圾食品在短短10天内就能将肠道内有益细菌的数量减半。
10. Gluten
10.谷蛋白
A well-known trigger of gut problems, gluten is a protein found in wheat,
barley and rye (and so is in most bread, cakes, biscuits and pasta).
谷蛋白是一种众所周知的肠道问题触发器，它是小麦、大麦和黑麦中发现的一种蛋白质(在大多数面包、蛋糕、饼干和意大利面中也是如此)。
It used to be thought that gluten caused problems only in people with
coeliac disease, but it’s more complicated than that.
过去人们认为谷蛋白只会引起乳糜泻的问题，但情况要复杂得多。
‘There are two types of problem,’ explains Dr Smale.
“有两种类型的问题，”斯梅尔博士解释道。
‘Some people will develop coeliac disease — an autoimmune disorder where
the body produces antibodies to gluten and damages the gut, causing bloating and
diarrhoea. This can be diagnosed via a blood test and biopsy, and symptoms
subside if the patient avoids gluten.
有些人会患上腹腔疾病—一种自身免疫性疾病，身体会产生对谷蛋白的抗体，并破坏肠道，导致腹胀和腹泻。这可以通过血液检查和活检来诊断，如果病人不吃面筋，症状就会消退。
‘But there is another condition — where people have the same symptoms but
test negative for markers in the blood test and gut damage in the biopsies —
called non-coeliac gluten sensitivity.
“但还有另一种情况—人们有同样的症状，但在血液检测和内脏损伤后的活检中，检测结果呈阴性，这被称为非腹腔蛋白敏感性。”
‘These patients may respond to a gluten-free diet, but coeliac disease
needs to be excluded first.’
“这些患者可能会对无谷蛋白饮食做出反应，但需要先排除乳糜泻。” |
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发表于 2017-8-26 12:13:55