Your gut is always trying to tell you something. Whether it’s growling, grumbling, or quiet, your gut is highly responsive to everything from your meal choices to your mood.
实际上，胃肠道（GI）道（又称消化系统）是人体最重要的健康水平之一。估计
With a little TLC, we can all have happy bellies. Eating certain foods and avoiding stress triggers is a good start to keeping your gut functional and comfortable.
什么时候出现麻烦？这里有一些技巧，可以使您的胃肠道重回正轨。
您的肠道自然包含许多隐形生物。这个小世界是科学家所说的肠道微生物组。这些生物主要是真菌，病毒和寄生虫以及一些细菌。
Some of these microbes are associated with certain illnesses and diseases, but others are important for your health and digestion. According to the国立卫生研究院（NIH），当填充各种微生物时，您的肠道表现最好。
您可以通过吃促进“好”细菌和真菌的食物来帮助肠道的微生物组保持平衡。许多高纤维食品，称为益生元，创造了一个肠道环境，可帮助这些有益的虫子蓬勃发展。
Here are a few examples of prebiotic foods. These are recommended by Harvard’sT.H. Chan School of Public Health:
- asparagus
- bananas
- beans
- 大蒜
- leeks
- onions
- 全谷物（例如大麦，燕麦和小麦）
信不信由你，许多“时髦”的食物 - 包括午餐时间中的熟食店奶油泡菜 - 可能会提高肠道健康。
When foods ferment, helpful microbes grow on them, nourished by the sugar molecules in the food. Many
Consider adding the following delicious fermented foods to your diet:
- kefir
- 泡菜
- kombucha
- 泡菜
- 酸菜
- 酸奶
Staying active and minding your mental health may make your belly feel better, too.
Evidence suggests that exercise may help balance your gut.Findings证明定期的有氧运动（例如每周轻快的步行或骑自行车几次）可以帮助我们的肠道中的细菌蓬勃发展。
A level mood can also help keep your stomach healthy. Neurons in the brain are connected to those in the gut — one reason why you might feel “butterflies” in your stomach when you’re anxious.
根据美国心理学会（APA），压力也会破坏消化，并与从瞬时堵气到慢性肠问题的担忧有关。
肠道微生物平衡不足时，营养不良是一个奇特的术语。
Experts说，当您发现细菌或寄生疾病，长时间的抗生素或承受重型压力时，可能会发生这种情况。
Symptoms of dysbiosis include:
- 腹部不适
- 腹胀
- 腹泻
- 气体
You may develop one or more of these symptoms persistently. These symptoms can be associated with certain digestive conditions like irritable bowel syndrome (IBS), Crohn’s disease, or ulcerative colitis.
如果您遇到了慢性消化症状，则必须由您的医疗保健专业人员进行检查，以排除潜在的医疗状况。
We all go through periods when we’ve avoided proper nutrition and self-care, and our bellies may protest in response.
- 从全食物来源增加纤维的摄入量
- managing stress levels
- 充分保湿
- getting enough sleep
- staying active
对于每个人，特别是对于易怒或炎症性肠道问题的人来说 -
我们“感觉到肠道里的东西”是有原因的。消化问题通常可能是您生病或焦虑的第一个信号。
But your gut is resilient. It may be quick to make noise when upset but will respond readily to healthful changes. Adding more high fiber and fermented foods to your diet, cutting back on sugar, keeping up with exercise, and managing stress can all help keep your gut microbiome balanced — and your belly at peace.
