We all get a little stuck sometimes.
每个人都有不通畅的时候。
Constipation can be caused by a host of things: A poor diet, a poor exercise routine and often stress can all contribute to discomfort on the toilet.
便秘的原因有很多：饮食不好、锻炼不够、压力频繁都会让你上厕所的时候不畅快。
In most cases, adding a little extra fiber to your diet can help get things moving.The body can't fully digest the nutrient, so it comes out in the stool while promoting a healthy intestine.Fruits and veggies are naturally full of the stuff, but some individual foods can help make you more regular than others.According to the Institute of Medicine, men should consume about 38 grams of fiber a day and women should consume 25.Most Americans fall short, eating only 15 grams or so each day.
大多数情况下，在你的饮食中加一点额外的纤维素有助于肠道畅通。身体不能完全吸收纤维，所以部分纤维会随粪便排出体外，同时促进了肠道健康。水果和蔬菜富含天然纤维素，另外也有一些食物可以让你的排便比其他人更规律。据美国医学研究所的研究，男性每天需要摄入约38克的膳食纤维，女性需要25克。大多数美国人的摄入量都不够，每天只有15克左右。
The foods listed below can help loosen things up; keep it handy for when things don't come as smoothly as you'd wish.And while an irregular series of bowel movements is not usually something to worry about, if the problem persists for more than three weeks or you're experiencing extreme discomfort, it's definitely time to seek advice from an expert.
下面列举的食物能够促进肠道蠕动，要随时把这份列表放在手边，以应对便便困难的情况。肠道一时运动不规律通常并无大碍，但如果情况持续超过三周，或者你感到极度不适，那你就得马上咨询专家意见了。

1.Coffee
1.咖啡
You probably drink your routine morning cup to wake up; coffee's natural caffeine content stimulates your brain and prepares you to brace the day ahead.Besides that jolt, caffeine can also offer a laxativeeffect for some people.As HuffPost previously reported, it stimulates muscle contractions in the large intestines, making things flow.But be careful here: Too many cups will send you running to the bathroom and dealing with diarrhea.Sticking to two to three cups is your safest best.
你或许会每天早上都喝一杯咖啡提神。咖啡里天然的咖啡因会使大脑兴奋，让你准备好随时应对一天中的事。除了提神，咖啡对意些人还有通便的功效。HuffPost不久前就报道过，咖啡会刺激大肠肌肉收缩，促进食物流动。不过要注意的是，喝太多的话你会拉肚子的，你会不停地去厕所。坚持喝两、三杯是最有益的。
2.Water
2.水
Dehydration is one of the most common reasons for constipation.If you're not drinking much water throughout the day, it's time to get on it.Be sure to drink even more when you work out, especially on hotter days.
缺水是便秘最常见的原因之一。如果你一天喝的水少，那你就要开始补水了。如果你运动了，特别是在天热的时候，就要保证喝到更多的水。
3.Popcorn
3.爆米花
Isn't it nice to be able to call popcorn a health food? The snack offers about a gram of fiber for every cup.To make the most of popcorn, skip the kind that's drenched in butter and make a plain, all-natural batch at home.
爆米花能够被叫作健康食品是不是很棒呢？每一杯爆米花能为你提供大约1克的纤维素。不要吃那种泡过黄油的爆米花，在家里自己做一份纯天然的吧，这样才能充分发挥爆米花的功效。
4.Spinach
4.菠菜
Popeye was right to promote spinach as a muscle-builder, but he should have also touted the leafy green's ability to help you poop.(Strong muscles and a regular bathroom schedule? Sounds like a dream).A cup of boiled spinach has 4 grams of fiber and more than 150 mg of magnesium, a mineral that has laxative powers.
大力水手宣传菠菜的增肌效果没有错，但他应该也吹捧一下菠菜通便的功效。（又能让你肌肉健壮又能让你排便规律？听起来像梦一样。）一茶杯份量的水煮菠菜含有4克纤维素和超过150微克的镁，这种矿物元素也有通便功效。
5.Yogurt
5.酸奶
As Jamie Lee Curtis will tell ya, yogurt's probiotic presence can improve the consistency and frequency of your poops.A 2014 analysis found that the probiotics in yogurt helped people poop more often and more comfortably.You don't need to buy Activia to get the benefits.
杰米·李·柯蒂斯会跟你说，酸奶中的益生菌能让你的排便更加顺畅规律。一项2014年的分析报告发现，酸奶中的益生菌能让人们排便更频繁、舒畅。不是非要达能酸奶才有这种益处。