Things That Cause Belly Bloat 

这些行为或导致腹胀 

1. Overeating 

1. 吃太多 

Two words: food baby. We've all been there. When we eat more than we usually do, our stomachs stretch out to accommodate the volume of food, Gina Sam, gastroenterologist in New York City, tells Health. "And that in itself can cause bloating," Dr. Sam explains. Luckily, if eating that much is a one-off, it won't take long for your stomach will snap back to normal. 

一句话：吃得太多好像怀孕一样。我们都有过这一经历。控制不住吃太多的时候，我们的肚子就会鼓起来容纳这些食物，纽约市肠胃病医生吉娜·萨姆（Gina Sam）对《健康》杂志说道。“这本身就会导致腹胀，”萨姆医生解释道。幸运的是，如果只是偶尔一次吃太多，无需多久肚子就会恢复正常。 

Preventing overeating might not be as simple as it sounds. If you go too long without a meal and don't eat until you're starving, it's easy to let your eyes be bigger than your stomach and dive into a monstrous plate of everything you can get your hands on. Dr. Sam suggests eating small, frequent meals to keep your hunger in check leading up to dinner and drinking plenty of water throughout the day 

预防暴饮暴食可能听上去简单，但做起来却很难。如果你长时间不进食，直到饿了才开吃，那你很有可能一味的死撑，看到什么都想吃。萨姆医生建议少食多餐和多喝水，以便扛到吃晚餐。

2. Gas-producing foods 

2. 产气食物 

Some of our favorite greens, like kale, broccoli, and cabbage, fall into the cruciferous vegetable category. This means they contain a sugar called raffinose, which sits in your gut until bacteria ferment it. That produces gas, which then makes you bloat, Cynthia Sass, Health contributing nutrition editor, said previously. Legumes, apples, and anything super salty can also cause your stomach to swell. 

一些你最爱的绿色蔬菜，比如羽衣甘蓝、西兰花和卷心菜，都属于十字花科蔬菜。这意味着它们含有棉子糖。在被细菌发酵之前，棉子糖会一直存在于肠道中。这就会产生气体，导致腹胀，《健康》杂志的特约营养编辑辛西娅·萨斯（Cynthia Sass）表示。豆类，苹果和任何特别咸的食物也会引起腹胀。 

So slow your roll, but that doesn't mean you need to totally cut these things out of your diet permanently. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Sass said. 

所以，少吃点吧，但这也不是让您再也不吃这些东西。“经常吃营养丰富的高纤维食物会使您的消化系统更健康、强壮，从而不易腹胀，”萨斯说道。 

3. Lactose intolerance 

3. 乳糖不耐

If you wash down a big meal with a glass of milk or load up on dairy-infused desserts and suddenly feel your stomach roll over the top of your pants, you could be lactose intolerant. That means your body lacks the enzyme lactase, which breaks down lactose, the sugar found in dairy products, Michael Nusbaum, bariatric surgeon and founder of Healthy Weight Loss Centers, tells Health. 

如果你吃了一顿大餐后又喝了一杯牛奶或又吃了一份乳制品甜点，但突然之间却感觉胃不适，那你很可能患有乳糖不耐症。这意味着你的身体缺少分解乳糖的乳糖酶，乳糖是乳制品中的糖，减肥外科医师、健康减肥中心的创始人迈克尔·纽斯鲍姆（Michael Nusbaum）对《健康》杂志说道。 

Luckily, there are plenty of equally delicious dairy-free milk options these days, including almond milk and soy milk. The American Gastroenterological Association also suggests taking lactase tablets like Lactaid, which can help you digest foods that contain lactose. 

幸运的是，现而今市面上有很多无乳牛奶可供选择，包括杏仁奶和豆奶。美国胃肠病学协会还建议患者服用Lactaid乳糖酶酵素，它可以帮助消化含有乳糖的食物。