{"id":93,"date":"2026-10-03T00:58:39","date_gmt":"2026-10-03T00:58:39","guid":{"rendered":"https:\/\/www.otcfood.com\/zh\/nutrition\/ibs-diet-yi-ji\/"},"modified":"2026-10-03T00:58:39","modified_gmt":"2026-10-03T00:58:39","slug":"ibs-diet-yi-ji","status":"publish","type":"post","link":"https:\/\/www.otcfood.com\/zh\/nutrition\/ibs-diet-yi-ji\/","title":{"rendered":"\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u5b9c\u5fcc\uff1a\u4f4eFODMAP\u548c\u53a8\u623f\u4e60\u60ef\u600e\u4e48\u5b89\u6392\u66f4\u7a33\u59a5"},"content":{"rendered":"<p>\u7f51\u4e0a\u641c\u300c\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u5b9c\u5fcc\u300d\u6216\u300cIBS\u80fd\u5403\u4ec0\u4e48\u300d\uff0c\u591a\u6570\u4eba\u8981\u7684\u662f<strong>\u4f4eFODMAP\u600e\u4e48\u8bd5\u3001\u53a8\u623f\u600e\u4e48\u6539<\/strong>\uff0c\u4e0d\u662f\u504f\u65b9\u6e05\u5355\u3002\u516c\u5f00\u6559\u80b2\u91cc\uff0c\u786e\u8bca\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\uff08IBS\uff09\u540e\uff0c\u9010\u6b65\u589e\u52a0\u53ef\u6eb6\u6027\u7ea4\u7ef4\u3001\u5fc5\u8981\u65f6\u77ed\u671f\u4f4eFODMAP\u3001\u89c2\u5bdf\u4e2a\u4eba\u89e6\u53d1\u56e0\u7d20\uff0c<strong>\u53ef\u80fd\u6709\u52a9\u4e8e<\/strong>\u51cf\u8f7b\u8179\u80c0\u3001\u8179\u75db\u6216\u4e0d\u89c4\u5f8b\u6392\u4fbf\u4e0d\u9002\u3002\u98df\u7269\u4e0d\u80fd\u66ff\u4ee3\u5668\u8d28\u75c5\u6392\u67e5\uff0c\u4e5f\u4e0d\u7b49\u4e8e\u300c\u5403\u5bf9\u5c31\u80fd\u505c\u836f\u300d\u3002<\/p>\n<h2>\u8fd9\u7bc7\u6587\u7ae0\u56de\u7b54\u4ec0\u4e48\u3001\u4e0d\u56de\u7b54\u4ec0\u4e48<\/h2>\n<p>\u672c\u6587\u5f52\u7eb3 NIDDK IBS \u996e\u98df\u9875\u3001MedlinePlus \u4f4eFODMAP\u6559\u80b2\uff0c\u4ee5\u53ca\u5ba3\u6b66\u533b\u9662\u7b49\u516c\u5f00\u79d1\u666e\u7684\u5e38\u89c1\u8bf4\u6cd5\u3002\u9762\u5411\u53a8\u623f\u5b9e\u8df5\uff0c\u4e0d\u662f\u4e2a\u4eba\u5904\u65b9\uff0c\u4e5f\u4e0d\u662f\u81ea\u884c\u6392\u9664\u5668\u8d28\u75c5\u540e\u957f\u671f\u6781\u7aef\u9650\u98df\u3002<\/p>\n<p>IBS \u5e38\u6709\u53cd\u590d\u8179\u75db\u5e76\u4f34\u6392\u4fbf\u4e60\u60ef\u6539\u53d8\uff08\u8179\u6cfb\u3001\u4fbf\u79d8\u6216\u4ea4\u66ff\uff09\u3002\u89e6\u53d1\u56e0\u4eba\u800c\u5f02\u3002\u516c\u6559\u5f3a\u8c03\u786e\u8bca\u540e\u505a<strong>\u7ed3\u6784\u5316\u8bd5\u9a8c<\/strong>\uff0c\u800c\u975e\u7167\u642c\u793e\u4ea4\u7f51\u7edc\u7ec8\u8eab\u9ed1\u540d\u5355\u3002\u4fbf\u8840\u3001\u9ed1\u4fbf\u3001\u53d1\u70ed\u3001\u6d88\u7626\u3001\u6301\u7eed\u5455\u5410\u3001\u8d2b\u8840\u6216\u4e2d\u8001\u5e74\u65b0\u53d1\u62a5\u8b66\u75c7\u72b6\u5e94\u5c3d\u5feb\u5c31\u533b\u3002<\/p>\n<h2>\u8bc1\u636e\u901f\u89c8\uff1a\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u8bf4\u6cd5\u5bf9\u7167<\/h2>\n<table>\n<thead>\n<tr>\n<th>\u4eba\u4eec\u5e38\u671f\u5f85\u7684\u8bf4\u6cd5<\/th>\n<th>\u516c\u5f00\u6765\u6e90\u5927\u81f4\u600e\u4e48\u8bf4<\/th>\n<th>\u628a\u63e1<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u300c\u7ea4\u7ef4\u4e00\u6b21\u52a0\u5230\u9876\u300d<\/td>\n<td>NIDDK\uff1a\u7ea4\u7ef4<strong>\u53ef\u80fd\u6709\u52a9\u4e8e<\/strong> IBS \u76f8\u5173\u4fbf\u79d8\uff1b\u53ef\u6eb6\u6027\u7ea4\u7ef4\u5f80\u5f80\u66f4\u6709\u5e2e\u52a9\uff1b\u5927\u7ea6\u6bcf\u5929 +<strong>2\u20133 \u514b<\/strong><\/td>\n<td>\u4e2d\u7b49<\/td>\n<\/tr>\n<tr>\n<td>\u300c\u4eba\u4eba\u7ec8\u8eab\u65e0\u9eb8\u8d28\u300d<\/td>\n<td>\u90e8\u5206\u4eba\u65e0\u4e73\u7cdc\u6cfb\u4e5f\u53ef\u8bd5\u9a8c\u907f\u9eb8\u8d28\uff1b\u975e\u4eba\u4eba\u89c4\u5219<\/td>\n<td>\u4f4e\u2013\u4e2d\u7b49<\/td>\n<\/tr>\n<tr>\n<td>\u300c\u4f4eFODMAP\u5403\u4e00\u8f88\u5b50\u300d<\/td>\n<td>NIDDK\/MedlinePlus\uff1a\u5148\u9650\u5236\u6570\u5468\uff0c\u518d\u9010\u4e00\u56de\u6dfb\u2014\u2014\u975e\u6c38\u4e45\u6781\u7aef\u9650\u98df<\/td>\n<td>\u4e2d\u7b49<\/td>\n<\/tr>\n<tr>\n<td>\u300c\u6d0b\u8471\u5927\u849c\u6cbe\u4e00\u70b9\u90fd\u4e0d\u884c\u300d<\/td>\n<td>\u9650\u5236\u671f\u5b9c\u5c11\u849c\u8471\uff1b\u5ba3\u6b66\u533b\u9662\u79d1\u666e\u5f3a\u8c03\u7528\u91cf\u4e0e\u70f9\u996a\u5f71\u54cd\u542b\u91cf\uff0c\u9700\u4e2a\u4f53\u5316<\/td>\n<td>\u4e2d\u7b49<\/td>\n<\/tr>\n<tr>\n<td>\u300c\u4f4eFODMAP\u5305\u6cbb\u300d<\/td>\n<td>MedlinePlus\uff1a\u5e76\u975e\u4eba\u4eba\u6709\u6548\uff1b\u5ba3\u6b66\u533b\u9662\u79d1\u666e\u63d0\u9192\u60c5\u7eea\u4e0e\u836f\u7269\u53ef\u80fd\u4ecd\u9700\u8981<\/td>\n<td>\u975e\u552f\u4e00\u65b9\u6848<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u53c2\u8003\uff1a<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/irritable-bowel-syndrome\/eating-diet-nutrition\" target=\"_blank\" rel=\"noopener\">NIDDK \u2014 Eating, Diet, &amp; Nutrition for IBS<\/a>\u3001<a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000984.htm\" target=\"_blank\" rel=\"noopener\">MedlinePlus \u2014 Low FODMAP diet<\/a>\u3001<a href=\"https:\/\/www.xwhosp.com.cn\/Html\/News\/Articles\/10010846.html\" target=\"_blank\" rel=\"noopener\">\u9996\u90fd\u533b\u79d1\u5927\u5b66\u5ba3\u6b66\u533b\u9662 \u2014 \u80a0\u9053\u654f\u611f\uff0c\u8ba4\u8bc6\u4f4eFODMAP\u996e\u98df<\/a>\u3002<\/p>\n<h2>\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u91cc\u5e38\u88ab\u5f3a\u8c03\u7684\u5b9c\u5403\u65b9\u5411<\/h2>\n<p>\u91cd\u70b9\u662f\u300c\u5148\u8bca\u65ad\u3001\u518d\u8bd5\u9a8c\u3001\u518d\u56de\u6dfb\u300d\uff0c\u4e0d\u662f\u8bb0\u4f4f\u4e00\u5f20\u6c38\u4e0d\u66f4\u65b0\u7684\u767d\u540d\u5355\u3002<\/p>\n<ul>\n<li>&#8211; <strong>\u53ef\u6eb6\u6027\u7ea4\u7ef4\u6162\u6162\u52a0<\/strong>\uff1a\u71d5\u9ea6\u5236\u54c1\u3001\u53ef\u8010\u53d7\u6c34\u679c\uff0c\u4ee5\u53ca\u8ba1\u5212\u5141\u8bb8\u65f6\u7684\u8c46\u7c7b\u2014\u2014NIDDK \u6307\u51fa\u53ef\u6eb6\u6027\u7ea4\u7ef4\u5f80\u5f80\u66f4\u6709\u5e2e\u52a9\uff1b\u6210\u4eba\u7ea4\u7ef4\u516c\u6559\u5e38\u89c1\u7ea6\u6bcf\u5929 22\u201334 \u514b\uff0c\u4ee5\u8425\u517b\u5e08\u4e3a\u51c6\u3002<\/li>\n<li>&#8211; <strong>\u8f83\u4f4e FODMAP \u793a\u610f\uff08\u975e\u5b8c\u6574\u6e05\u5355\uff09<\/strong>\uff1aMedlinePlus \u793a\u4f8b\u542b\u751c\u6912\u3001\u80e1\u841d\u535c\u3001\u9ec4\u74dc\u3001\u8304\u5b50\u3001\u751f\u83dc\u3001\u571f\u8c46\u3001\u83e0\u83dc\u3001\u756a\u8304\u3001\u897f\u846b\u82a6\uff1b\u6c34\u679c\u5982\u84dd\u8393\u3001\u8461\u8404\u3001\u7315\u7334\u6843\u3001\u8349\u8393\u7b49\uff1b\u4e3b\u98df\u53ef\u7528\u5927\u7c73\u3001\u571f\u8c46\u3001\u71d5\u9ea6\u3001\u7389\u7c73\u3001\u85dc\u9ea6\u7b49\u6765\u6e90\u5236\u54c1\u3002<\/li>\n<li>&#8211; <strong>\u86cb\u767d\u7b80\u5355\u70f9\u8c03<\/strong>\uff1a\u84b8\u70e4\u79bd\u8089\u3001\u9c7c\u3001\u86cb\u3001\u539f\u5473\u8c46\u8150\uff1b\u5c11\u849c\u8471\u814c\u6599\u4e0e\u849c\u9999\u52a0\u5de5\u8089\u3002<\/li>\n<li>&#8211; <strong>\u4e73\u7cd6<\/strong>\uff1a\u9650\u5236\u671f\u53ef\u8bd5\u65e0\u4e73\u7cd6\u5976\/\u9178\u5976\u3001\u90e8\u5206\u786c\u8d28\u5976\u916a\u3001\u674f\u4ec1\u5976\u6216\u7c73\u5976\uff1b\u56de\u6dfb\u770b\u53cd\u5e94\u3002<\/li>\n<li>&#8211; <strong>\u89c4\u5f8b\u8fdb\u9910\u4e0e\u6e29\u6c34<\/strong>\uff1a\u5c11\u66b4\u98df\uff1b\u80c0\u6c14\u6216\u8179\u6cfb\u6d3b\u8dc3\u671f\u78b3\u9178\u996e\u6599\u4e0e\u9152\u7cbe\u5b9c\u5c11\u3002\u5ba3\u6b66\u533b\u9662\u79d1\u666e\u63d0\u9192\u540c\u65f6\u6ce8\u610f\u60c5\u7eea\u2014\u2014\u53a8\u623f\u53ea\u662f\u6760\u6746\u4e4b\u4e00\u3002<\/li>\n<\/ul>\n<p>\u300c\u5b9c\u5403\u300d\u8868\u793a\u5728\u8bca\u65ad\u540e\u3001\u4e13\u4e1a\u6307\u5bfc\u4e0b\u7684\u8f83\u4f4e\u523a\u6fc0\u9ed8\u8ba4\uff0c\u4e0d\u662f\u4fdd\u8bc1\u75c7\u72b6\u6d88\u5931\u3002<\/p>\n<h2>\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u65f6\u5b9c\u5c11\u7684\u98df\u7269\u4e0e\u4e60\u60ef<\/h2>\n<p>\u4ee5\u4e0b\u591a\u4e3a\u516c\u6559\u4e2d\u7684<strong>\u9ad8 FODMAP \/ \u5e38\u89c1\u89e6\u53d1\u65b9\u5411<\/strong>\uff0c\u4e2a\u4f53\u5dee\u5f02\u5927\uff0c\u9650\u5236\u671f\u4e0e\u56de\u6dfb\u671f\u76ee\u6807\u4e0d\u540c\uff1a<\/p>\n<ul>\n<li>&#8211; <strong>\u6d0b\u8471\u3001\u5927\u849c\u53ca\u5176\u7c89\/\u76d0<\/strong>\uff08MedlinePlus\uff1a\u9650\u5236\u671f\u5c3d\u91cf\u907f\u5f00\uff09\u3002<\/li>\n<li>&#8211; <strong>\u90e8\u5206\u6c34\u679c\u4e0e\u5927\u91cf\u679c\u6c41<\/strong>\uff1a\u82f9\u679c\u3001\u68a8\u3001\u8292\u679c\u3001\u897f\u74dc\u3001\u6a31\u6843\u7b49\uff1b\u5e72\u679c\u4e0e\u5927\u91cf\u679c\u6c41\uff08NIDDK \/ MedlinePlus\uff09\u3002<\/li>\n<li>&#8211; <strong>\u90e8\u5206\u852c\u83dc<\/strong>\uff1a\u82b1\u6930\u83dc\u3001\u5377\u5fc3\u83dc\u3001\u82a6\u7b0b\u3001\u8611\u83c7\u7b49\uff08\u4ee5\u8425\u517b\u5e08\u6e05\u5355\u4e3a\u51c6\uff09\u3002<\/li>\n<li>&#8211; <strong>\u8c46\u7c7b<\/strong>\uff1a\u9650\u5236\u671f\u5e38\u5b9c\u5c11\u6216\u63a7\u91cf\u3002<\/li>\n<li>&#8211; <strong>\u5c0f\u9ea6\/\u5927\u9ea6\/\u9ed1\u9ea6\u4e3b\u98df<\/strong>\uff08\u9eb8\u8d28\u8bd5\u9a8c\u6216\u4f4eFODMAP\u9650\u5236\u65f6\uff09\u3002<\/li>\n<li>&#8211; <strong>\u666e\u901a\u725b\u5976\u3001\u8f6f\u8d28\u65b0\u9c9c\u5976\u916a\u3001\u51b0\u6dc7\u6dcb\u3001\u666e\u901a\u9178\u5976<\/strong>\uff08\u4e73\u7cd6\u654f\u611f\u65f6\uff09\u3002<\/li>\n<li>&#8211; <strong>\u8702\u871c\u3001\u9ad8\u679c\u7cd6\u7389\u7c73\u7cd6\u6d46\uff0c\u4ee5\u53ca -ol \u751c\u5473\u5242\u53e3\u9999\u7cd6\/\u7cd6\u679c<\/strong>\u3002<\/li>\n<li>&#8211; <strong>\u4e00\u6b21\u6539\u592a\u591a\u53d8\u91cf<\/strong>\u6216<strong>\u65e0\u76d1\u7763\u957f\u671f\u6781\u7aef\u9650\u98df<\/strong>\u5bfc\u81f4\u6d88\u7626\u4e0e\u8fdb\u98df\u7126\u8651\u3002<\/li>\n<\/ul>\n<p>\u300c\u5b9c\u5c11\u300d\u6307\u9636\u6bb5\u5185\u9891\u7387\u4e0e\u5206\u91cf\uff0c\u4e0d\u662f\u5403\u4e00\u53e3\u5c31\u6c38\u8fdc\u5b8c\u86cb\u3002<\/p>\n<h2>\u5b9e\u64cd\uff1a\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u53a8\u623f\u600e\u4e48\u5b89\u6392\uff08\u6700\u957f\u90e8\u5206\uff09<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/www.otcfood.com\/zh\/wp-content\/uploads\/sites\/2\/2026\/10\/zh-oatmeal.jpg\" alt=\"\u71d5\u9ea6\u6c34\u679c\u65e9\u9910\u2014\u2014\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u4e2d\u5e38\u8ba8\u8bba\u7684\u8f83\u4f4e\u523a\u6fc0\u8d77\u70b9\"\/><figcaption>\u71d5\u9ea6\u6c34\u679c\u65e9\u9910\u2014\u2014\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u4e2d\u5e38\u8ba8\u8bba\u7684\u8f83\u4f4e\u523a\u6fc0\u8d77\u70b9<\/figcaption><\/figure>\n<h3>1. \u5148\u786e\u8bca\uff0c\u518d\u5f00\u53a8\u623f\u8bd5\u9a8c<\/h3>\n<p>MedlinePlus\uff1a\u4f4eFODMAP\u5e94\u53ea\u7528\u4e8e\u5df2\u786e\u8bca IBS \u8005\u3002\u62a5\u8b66\u75c7\u72b6\u5148\u6392\u67e5\u5668\u8d28\u75c5\u3002\u4e0d\u8981\u51ed\u793e\u4ea4\u7f51\u7edc\u81ea\u6211\u8d34\u6807\u7b7e\u540e\u5f00\u59cb\u534a\u5e74\u300c\u5168\u7981\u6e05\u5355\u300d\u3002<\/p>\n<h3>2. \u4e00\u5468\u53ea\u6273\u4e00\u4e2a\u6760\u6746<\/h3>\n<p>\u4e0d\u540c\u65f6\u5927\u6539\u7ea4\u7ef4\u3001FODMAP\u3001\u9eb8\u8d28\u3001\u4e73\u54c1\u548c\u8865\u5242\u3002\u9009\u4e00\u4e2a\uff1a\u53ef\u6eb6\u6027\u7ea4\u7ef4\u6bcf\u5929\u7ea6 +2\u20133 \u514b\uff0c<strong>\u6216<\/strong>\u8425\u517b\u5e08\u6307\u5bfc\u4e0b\u4f4eFODMAP\u9650\u5236\uff0c<strong>\u6216<\/strong>\u5148\u51cf\u78b3\u9178\u996e\u6599\u4e0e -ol \u53e3\u9999\u7cd6\u3002\u65e5\u5fd7\uff1a\u9910\u578b \u2192 \u8179\u80c0\/\u8179\u75db\/\u5927\u4fbf\u3002<\/p>\n<h3>3. \u4f4eFODMAP\u4e09\u9636\u6bb5<\/h3>\n<ul>\n<li>&#8211; <strong>\u9650\u5236\u671f<\/strong>\uff1a\u51cf\u5c11\u9ad8 FODMAP \u7ea6\u6570\u5468\uff08NIDDK\uff1a\u8bd5\u51e0\u5468\uff1bMedlinePlus\uff1a\u5e38\u7ea6 6 \u5468\u540e\u56de\u6dfb\uff1b\u5ba3\u6b66\u533b\u9662\u79d1\u666e\u7ea6 2\u20138 \u5468\uff09\u3002\u9700\u533b\u751f\/\u8425\u517b\u5e08\u6307\u5bfc\uff0c\u4fdd\u8bc1\u8425\u517b\u3002<\/li>\n<li>&#8211; <strong>\u56de\u6dfb\u671f<\/strong>\uff1a\u4e00\u6b21\u52a0\u56de\u4e00\u7c7b\uff0c\u89c2\u5bdf\u53cd\u5e94\u3002<\/li>\n<li>&#8211; <strong>\u4e2a\u4f53\u5316\u7ef4\u6301<\/strong>\uff1a\u53ea\u957f\u671f\u9650\u5236\u771f\u6b63\u4e0d\u8010\u53d7\u8005\uff0c\u6062\u590d\u591a\u6837\u6027\uff08NIDDK\uff1a\u6539\u5584\u540e\u53ef\u6162\u6162\u52a0\u56de\uff09\u3002<\/li>\n<\/ul>\n<h3>4. \u300c\u5e73\u9759\u9ed8\u8ba4\u300d\u9910\u76d8\u4e0e\u4e09\u6b21\u66ff\u6362<\/h3>\n<ul>\n<li>&#8211; <strong>\u86cb\u767d<\/strong>\uff1a\u86cb\u3001\u6e05\u6de1\u79bd\u8089\/\u9c7c\u3001\u539f\u5473\u8c46\u5236\u54c1\uff08\u6309\u9636\u6bb5\uff09\u3002<strong>\u4e3b\u98df<\/strong>\uff1a\u7c73\u996d\u3001\u571f\u8c46\u3001\u71d5\u9ea6\u7b49\u6e05\u5355\u5141\u8bb8\u8c37\u7269\u3002<strong>\u852c\u83dc<\/strong>\uff1a\u80e1\u841d\u535c\u3001\u9ec4\u74dc\u3001\u83e0\u83dc\u3001\u897f\u846b\u82a6\u3001\u756a\u8304\u7b49\u8f83\u4f4e FODMAP \u793a\u610f\u79cd\u7c7b\uff0c\u518d\u56de\u6dfb\u6269\u5c55\u3002<strong>\u6c34\u679c<\/strong>\uff1a\u84dd\u8393\u3001\u8349\u8393\u3001\u8461\u8404\u3001\u7315\u7334\u6843\u5c0f\u4efd\uff1b\u9650\u5236\u671f\u5c11\u7528\u82f9\u679c\u3001\u68a8\u3001\u8292\u679c\u3001\u897f\u74dc\u4f5c\u4e3b\u529b\u3002<strong>\u8c03\u5473<\/strong>\uff1a\u9999\u8349\u3001\u59dc\u3001\u9178\u5473\u66ff\u4ee3\u5927\u91cf\u849c\u8471\u7206\u9999\uff08\u662f\u5426\u5141\u8bb8\u95ee\u8425\u517b\u5e08\uff09\u3002\u5c11\u628a\u6cb9\u70b8\u5916\u5356\u5f53\u5de5\u4f5c\u65e5\u9ed8\u8ba4\u3002<\/li>\n<li>&#8211; \u849c\u9999\u6d0b\u8471\u7092\u4e00\u5207 \u2192 \u6e05\u84b8\/\u70e4\u5236 + \u9999\u8349\u67e0\u6aac\uff0c\u9171\u6c41\u53e6\u4e0a\u3002<\/li>\n<li>&#8211; \u65e0\u7cd6\u53e3\u9999\u7cd6\uff08\u5c71\u68a8\u7cd6\u9187\/\u6728\u7cd6\u9187\uff09\u2192 \u8bd5\u9a8c\u5468\u505c\u7528\u3002<\/li>\n<li>&#8211; \u4e00\u5927\u676f\u82f9\u679c\u6c41 + \u5c0f\u9ea6\u9762\u5305 \u2192 \u71d5\u9ea6 + \u8349\u8393\uff08\u6309\u9636\u6bb5\uff09+ \u6e29\u6c34\u3002<\/li>\n<\/ul>\n<h3>5. \u793a\u4f8b\u4e00\u65e5\uff08\u793a\u610f\uff09<\/h3>\n<ul>\n<li>&#8211; <strong>\u65e9\u9910<\/strong>\uff1a\u71d5\u9ea6 + \u8349\u8393\uff1b\u6e29\u6c34\u3002<strong>\u5348\u9910<\/strong>\uff1a\u7c73\u996d + \u6e05\u84b8\u9c7c\/\u9e21 + \u80e1\u841d\u535c\u9ec4\u74dc\u83e0\u83dc\u3002<strong>\u52a0\u9910<\/strong>\uff1a\u5c0f\u628a\u82b1\u751f\u6216\u6838\u6843\uff08\u8170\u679c\/\u5f00\u5fc3\u679c\u5e38\u5728\u9ad8 FODMAP \u5217\u8868\uff0c\u4ee5\u6e05\u5355\u4e3a\u51c6\uff09\u3002<strong>\u665a\u9910<\/strong>\uff1a\u571f\u8c46\u6216\u7c73\u996d + \u70e4\u86cb\/\u9c7c + \u897f\u846b\u82a6\u756a\u8304\u3002\u5916\u51fa\u5148\u70b9\u6e05\u6de1\u86cb\u767d\u4e0e\u7c73\u996d\/\u571f\u8c46\uff0c\u9171\u6c41\u53e6\u4e0a\u3002<\/li>\n<\/ul>\n<h3>6. \u4e9a\u578b\u4e0e\u7ad9\u5185\u4e92\u94fe<\/h3>\n<p>\u4fbf\u79d8\u7a81\u51fa\u65f6\u6162\u6162\u52a0\u53ef\u6eb6\u6027\u7ea4\u7ef4\u5e76\u559d\u6c34\uff1b\u8179\u6cfb\/\u8179\u80c0\u7a81\u51fa\u65f6\u614e\u7a81\u7136\u5806\u9ea6\u9eb8\u3002\u4fbf\u79d8\u7ea4\u7ef4\u4e13\u7bc7\u89c1\uff08<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/constipation-diet-yi-ji\/\">\u4fbf\u79d8\u996e\u98df\u5b9c\u5fcc<\/a>\uff09\uff1b\u53cd\u6d41\u89c1\uff08<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/gerd-diet-reflux\/\">\u80c3\u98df\u7ba1\u53cd\u6d41\u996e\u98df\u5b9c\u5fcc<\/a>\uff09\uff1b\u8840\u8102\u89c1\uff08<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/high-cholesterol-diet-yi-ji\/\">\u9ad8\u80c6\u56fa\u9187\u996e\u98df\u5b9c\u5fcc<\/a>\uff09\uff1b\u80be\u7ed3\u77f3\u89c1\uff08<a href=\"https:\/\/www.otcfood.com\/zh\/nutrition\/kidney-stones-diet-yi-ji\/\">\u80be\u7ed3\u77f3\u996e\u98df\u5b9c\u5fcc<\/a>\uff09\u3002<\/p>\n<h2>\u614e\u7528\u4e0e\u9700\u5148\u95ee\u533b\u751f\u7684\u60c5\u51b5<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/www.otcfood.com\/zh\/wp-content\/uploads\/sites\/2\/2026\/10\/zh-plate-1.jpg\" alt=\"\u6e05\u6de1\u70e4\u9c7c\u852c\u83dc\u9910\u76d8\u2014\u2014\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u5b9c\u5fcc\u4e2d\u7684\u53a8\u623f\u66ff\u6362\u793a\u610f\"\/><figcaption>\u6e05\u6de1\u70e4\u9c7c\u852c\u83dc\u9910\u76d8\u2014\u2014\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u996e\u98df\u5b9c\u5fcc\u4e2d\u7684\u53a8\u623f\u66ff\u6362\u793a\u610f<\/figcaption><\/figure>\n<ul>\n<li>&#8211; \u4fbf\u8840\u3001\u9ed1\u4fbf\u3001\u53d1\u70ed\u3001\u5267\u75db\u3001\u6301\u7eed\u5455\u5410\u3001\u6d88\u7626\u6216\u8d2b\u8840\uff1a\u5148\u5c31\u533b\u3002  <\/li>\n<li>&#8211; \u5c1a\u672a\u6392\u9664\u4e73\u7cdc\u6cfb\u3001\u708e\u75c7\u6027\u80a0\u75c5\u7b49\uff1a\u52ff\u81ea\u884c\u957f\u671f\u6781\u7aef\u9650\u98df\u3002  <\/li>\n<li>&#8211; \u6000\u5b55\u3001\u54fa\u4e73\u3001\u513f\u7ae5\u3001\u8001\u4eba\u3001\u8fdb\u98df\u969c\u788d\u6216\u4f53\u91cd\u8fc7\u4f4e\uff1a\u987b\u4e13\u4e1a\u76d1\u7763\u3002  <\/li>\n<li>&#8211; \u80be\u75c5\u3001\u7cd6\u5c3f\u75c5\u7b49\uff1a\u6e05\u5355\u4e2a\u4f53\u5316\u3002\u6b63\u5728\u7528\u80a0\u9053\u6216\u7cbe\u795e\u7c7b\u836f\uff1a\u52ff\u81ea\u884c\u505c\u836f\u3002  <\/li>\n<li>&#8211; \u8865\u5242\/\u76ca\u751f\u83cc\u5dee\u5f02\u5927\uff1b\u9650\u5236\u671f\u8fc7\u957f\u4e0d\u56de\u6dfb\u6613\u81f4\u8425\u517b\u4e0d\u8db3\u4e0e\u98df\u7269\u6050\u60e7\u3002<\/li>\n<\/ul>\n<h2>\u5e38\u89c1\u95ee\u9898<\/h2>\n<p><strong>\u53ea\u9760\u4f4eFODMAP\u5c31\u80fd\u597d\u5417\uff1f<\/strong> \u5bf9\u90e8\u5206\u786e\u8bca\u8005\uff0c\u7ed3\u6784\u5316\u8bd5\u9a8c<strong>\u53ef\u80fd\u6709\u52a9\u4e8e<\/strong>\u51cf\u8f7b\u75c7\u72b6\uff1bMedlinePlus \u63d0\u9192\u5e76\u975e\u4eba\u4eba\u6709\u6548\uff0c\u4e5f\u53ef\u80fd\u9700\u8981\u836f\u7269\u4e0e\u751f\u6d3b\u65b9\u5f0f\u8c03\u6574\u3002\u6ca1\u6709\u300c\u5403\u5bf9\u5c31\u6cbb\u6108\u300d\u3002<\/p>\n<p><strong>\u8981\u5403\u591a\u4e45\uff1f<\/strong> \u77ed\u671f\u9650\u5236 \u2192 \u56de\u6dfb \u2192 \u4e2a\u4f53\u5316\u7ef4\u6301\u3002\u4e0d\u5b9c\u628a\u6700\u4e25\u9650\u5236\u5f53\u7ec8\u8eab\u8bbe\u5b9a\u3002<\/p>\n<p><strong>\u71d5\u9ea6\u548c\u8c46\u7c7b\u80fd\u4e0d\u80fd\u5403\uff1f<\/strong> \u71d5\u9ea6\u5e38\u4f5c\u8f83\u4f4e\u523a\u6fc0\u4e3b\u98df\uff0c\u4ecd\u770b\u9636\u6bb5\u4e0e\u4efd\u91cf\u3002\u8c46\u7c7b\u9650\u5236\u671f\u5e38\u5b9c\u5c11\uff0c\u56de\u6dfb\u518d\u8bd5\u3002\u5173\u952e\u662f<strong>\u4e9a\u578b\u3001\u9636\u6bb5\u4e0e\u8010\u53d7<\/strong>\u3002<\/p>\n<p><strong>\u6ca1\u8bca\u65ad\u53ef\u4ee5\u81ea\u5df1\u5148\u7981\u534a\u5e74\u5417\uff1f<\/strong> \u4e0d\u5efa\u8bae\u3002\u5e94\u5148\u786e\u8bca\u3001\u6392\u9664\u5668\u8d28\u75c5\uff0c\u5e76\u5728\u4e13\u4e1a\u6307\u5bfc\u4e0b\u4fdd\u8bc1\u8425\u517b\u3002<\/p>\n<h2>\u548c\u7ad9\u5185\u5176\u4ed6\u5185\u5bb9\u7684\u533a\u522b<\/h2>\n<p>\u672c\u6587\u662f<strong>\u7ed1\u5b9a\u80a0\u6613\u6fc0\u7efc\u5408\u5f81 \/ IBS 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