
<div class="wp-block-yoast-seo-table-of-contents yoast-table-of-contents"><h2>Inhalt</h2><ul><li><a href="#title_2" data-level="2">Warum wirken manche Lebensmittel abführend?</a><ul><li><a href="#h-was-wirkt-abfuhrend" data-level="3">Was wirkt abführend?</a></li></ul></li><li><a href="#title_3" data-level="2">Abführende Lebensmittel: Für Schwangere geeignet?</a></li><li><a href="#title_4" data-level="2">Abführende Lebensmittel für Babys und Kleinkinder</a></li><li><a href="#title_5" data-level="2">Eignen sich abführende Lebensmittel zum Abnehmen?</a></li><li><a href="#h-medikamente-gegen-verstopfung" data-level="2">Medikamente gegen Verstopfung</a></li><li><a href="#title_6" data-level="2">Verstopfung vorbeugen</a></li></ul></div>



<p>Abführende Lebensmittel sind Fluch und Segen zugleich. Bei einem trägen Darm sind sie ein gutes Mittel, um die Verdauung wieder in Schwung zu bringen.</p>



<p>Kauen wir aber zu viel zuckerfreien Kaugummi oder stürzen wir uns im Sommer auf große Mengen eisgekühlten Ananassaft, frische Pflaumen oder zu viel anderes Obst, ist die Freude eher gering. Denn dann bekommen wir die Kehrseite der abführenden Lebensmittel zu spüren. Und die kann alles andere als angenehm sein. Es rumort im Bauch und man muss schnell auf die Toilette.</p>



<p>Es gibt Lebensmittel, die den Darm in Schwung bringen. Aber keine Angst, die Wirkung ist von Mensch zu Mensch sehr unterschiedlich. Es kann durchaus sein, dass man nach einer Portion Sauerkraut gar nichts spürt, obwohl dieses Gemüse zu den abführenden Lebensmitteln gehört. Genauso wie zwei Tassen Kaffee nicht schaden.</p>



<p>Andere bekommen zuerst einen Blähbauch, wieder andere müssen nach dem Verzehr ziemlich schnell auf die Toilette. Oft hängt die abführende Wirkung auch mit der Menge zusammen, die man isst oder trinkt. Wie viel man verträgt, ist individuell sehr verschieden. Einfach ausprobieren.</p>



<figure class="wp-block-embed is-type-rich is-provider-spotify wp-block-embed-spotify wp-embed-aspect-21-9 wp-has-aspect-ratio"><div class="wp-block-embed__wrapper">
<iframe title="Spotify Embed: Folge 65: Dr. Riedl warnt: „Finger weg von Hühnersuppen-Bonbons“" style="border-radius: 12px" width="100%" height="152" frameborder="0" allowfullscreen allow="autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture" loading="lazy" src="https://open.spotify.com/embed/show/2DDfLRXJX8s4Sm8bnsLFIM?si=f2a6d9616c6042f0&#038;utm_source=oembed"></iframe>
</div><figcaption class="wp-element-caption">Im Ernährungspodcast mit Elisabeth Jessen und Dr. Matthias Riedl erfahrt ihr alles über gesunde Ernährung. ;</figcaption></figure>



<h2 class="wp-block-heading title" id="title_2">Warum wirken manche Lebensmittel abführend?</h2>



<p class="p">Warum manche Lebensmittel den Magen-Darm-Trakt in Schwung bringen, hängt mit den Inhaltsstoffen zusammen. Ballaststoffreiche Lebensmittel wie Nüsse, Weizenkleie oder Leinsamen gehören zwar in die Kategorie abführende Lebensmittel, doch sie wirken eher langsam und sorgen nur dafür, dass man regelmäßigen Stuhlgang hat. Ähnliches gilt für Milchprodukte wie Joghurt oder Buttermilch, die aufgrund ihrer Bakterien gut für die Darmflora sind.</p>



<p class="p"><strong>Lesetipp:</strong> <a href="/abnehmen/ballaststoffe-essen-s2126928.html" target="_blank" rel="noreferrer noopener">Fit, schlank, schön: Warum du täglich Ballaststoffe essen solltest</a></p>



<p class="p">Bei zuckerfreiem Kaugummi oder Bonbons kann der Süßstoff Sorbit den Darm in Wallung bringen. In der Regel findet ihr auf der Packung den Hinweis, dass ein zu großer Verzehr eine abführende Wirkung, also Durchfall zur Folge hat.<br><br>Anders sieht es bei folgenden Lebensmitteln aus. Diese haben mitunter eine natürliche abführende Wirkung und können gezielt gegen Verstopfungen und für einen regelmäßigen Stuhlgang gegessen werden.</p>



<h3 class="wp-block-heading" id="h-was-wirkt-abfuhrend">Was wirkt abführend?</h3>



<p class="p"><strong>Diese Lebensmittel wirken regulierend:</strong></p>



<ul>
<li>Joghurt und andere Sauermilchprodukte</li>



<li>Haferflocken</li>



<li>Weizenkleie (<a href="https://amzn.to/2BlIoIg" rel="nofollow" target="_blank">hier bei Amazon erhältlich</a>*)</li>



<li>Nüsse</li>



<li>Flohsamen bzw. Flohsamenschalen</li>



<li>Leinsamen (<a href="https://amzn.to/2HW67EU" rel="nofollow" target="_blank">hier bei Amazon erhältlich</a>*)</li>



<li>Vollkornlebensmittel</li>
</ul>



<p><strong>Diese Lebensmittel wirken abführend: </strong></p>



<ul>
<li>Sauerkraut</li>



<li>Trockenobst</li>



<li>naturtrüber Apfelsaft &; andere Obstsäfte</li>



<li>​zuckerfreies Kaugummi &; Bonbons</li>



<li>Ananas</li>



<li>​Kaffee</li>
</ul>



<h2 class="wp-block-heading title" id="title_3">Abführende Lebensmittel: Für Schwangere geeignet?</h2>



<p class="p"><a href="/schwangerschaft/verstopfung-schwangerschaft-s2471769.html" target="_blank" rel="noreferrer noopener">Verstopfung in der Schwangerschaft</a> ist gerade in den letzten drei Monaten häufig. Abführende Lebensmittel sind hier perfekt. Vor allem faserreiche Lebensmittel wie Vollkornprodukte sind zur Anregung der Darmtätigkeit zu bevorzugen. Auch Milchprodukte sind gut. Wer Sauerkraut gut verträgt, kann auch Sauerkraut essen. Weniger geeignet sind zuckerfreie Lebensmittel und Kaffee.</p>



<p>Außerdem solltet ihr mindestens 1,5 bis 2 Liter Wasser trinken und euch ausreichend bewegen. Auch das regt die Darmtätigkeit an und kann Verstopfung vorbeugen &#8211; das gilt auch für Nicht schwangere.</p>



<h2 class="wp-block-heading title" id="title_4">Abführende Lebensmittel für Babys und Kleinkinder</h2>



<p class="p">Bei Babys und Kleinkindern ist das Stuhlverhalten sehr unterschiedlich. Gerade beim Säugling kann fünfmal täglich oder nur alle fünf Tage Stuhlgang sein – und alles ist in Ordnung, wenn er keine Beschwerden hat. Bei Kleinkindern reicht es meist schon, wenn sie ausreichend trinken.<br><br>Tut der Bauch trotzdem weh, könnt ihr abführende Lebensmittel wie Apfelsaft oder Trockenfrüchte versuchen. Getrocknete Aprikosen (<a href="https://amzn.to/2GwEL5E" target="_blank" rel="noreferrer noopener nofollow">hier bei Amazon erhältlich</a>*) mögen viele Kinder gern. Manche mögen auch Backpflaumen. Damit es gar nicht erst zu einer Verstopfung kommt, solltet ihr auf eine ballaststoffreiche Ernährung achten.<br><br>Stellt ihr fest, dass euere Kind regelmäßig Verstopfung hat und eine sensible Verdauung, solltet ihr auf jeden Fall mit der behandelnden Kinderärztin oder dem Kinderarzt sprechen.<br><br><strong>Lest auch: </strong><a href="/baby/verstopfung-baby-s1144994.html" target="_blank" rel="noreferrer noopener">Verstopfung beim Baby &#8211; Symptome, Tipps und Hausmittel</a></p>



<figure class="wp-block-image size-large"><img src="https://dev.gofeminin.de/wp-content/uploads/sites/2/2022/12/1334780_w724h483cx363cy242.jpg" alt="Trockenpflaumen wirken abführend" class="wp-image-5017711" title="Trockenpflaumen wirken abführend" /><figcaption><span class="image-credit"><span class="credit-label-wrapper">Credit:</span> Getty Images</span></figcaption></figure>



<p class="p"><strong>Onmeda Lesetipp:</strong> <a href="https://www.onmeda.de/krankheiten/verstopfung.html" target="_blank" rel="noreferrer noopener">Erfahre alles zu Verstopfung (Obstipation)</a></p>



<h2 class="wp-block-heading title" id="title_5">Eignen sich abführende Lebensmittel zum Abnehmen?</h2>



<p class="p">Wer verzweifelt abnehmen will, kommt auf die verrücktesten Ideen. Zum Beispiel viele abführende Lebensmittel zu essen oder gar Abführmittel zu nehmen, damit die Pfunde schneller purzeln. Das solltet ihr aber auf keinen Fall tun. Wenn man zu viel abführt und ständig Durchfall hat, verliert der Körper viel Wasser und Mineralstoffe. Das ist einfach ungesund.</p>



<p class="p"><strong>Aber:</strong> Es spricht natürlich nichts dagegen, leicht abführende Lebensmittel wie <a href="/abnehmen/haferflocken-abnehmen-s1967158.html" target="_blank" rel="noreferrer noopener">Haferflocken</a> oder Joghurt, genauso selbstverständlich wie Obst und Gemüse, täglich zu essen. Sie bringen die <a href="/abnehmen/verdauungsfoerdernde-lebensmittel-s4004667.html" target="_blank" rel="noreferrer noopener">Verdauung</a> in Ordnung, sorgen aber nicht dafür, dass ihr mehrmals am Tag zum stillen Örtchen müsst.</p>



<h2 class="wp-block-heading" id="h-medikamente-gegen-verstopfung">Medikamente gegen Verstopfung</h2>



<p>Abführende Medikamente machen den Darm träge und wirken daher auf Dauer schädigend. Eine Selbstmedikation ist selten notwendig. Außer auf ärztliche Vorgabe sollte man darauf also verzichten. Dann ist es besser, Problemen wie Verstopfung auf natürliche Weise entgegenzuwirken – und zwar mit der richtigen Ernährung. Aber auch, wenn man den Spieß umdreht, sind diese Tipps hilfreich. Bei Durchfall sollte man natürlich auf die oben erwähnten Lebensmittel verzichten.</p>



<h2 class="wp-block-heading title" id="title_6">Verstopfung vorbeugen</h2>



<p class="p">Der beste Weg, um eure Verdauung dauerhaft in Schwung zu bringen, ist die richtige Ernährung, genug Flüssigkeit und ausreichend Bewegung. Das empfiehlt auch die <a href="https://www.dge.de/presse/pm/was-tun-bei-chronischer-verstopfung/" target="_blank" rel="follow noopener">Deutsche Gesellschaft für Ernährung</a>. Statt zu Abführmitteln zu greifen, solltet ihr die Verstopfung lieber schonend lösen, indem ihr Lebensmittel auf den Speiseplan setzt, die die <a href="/gesundheit/verdauung-anregen-s1638423.html" target="_blank" rel="noreferrer noopener">Verdauung anregen</a>. So könnt ihr die Verstopfung vorbeugen.</p>



<p class="p">Quellen: <br><a href="https://www.dge.de/presse/pm/was-tun-bei-chronischer-verstopfung/" rel="follow noopener" target="_blank">Deutsche Gesellschaft für Ernährung</a><br><a href="https://www.onmeda.de/krankheiten/verstopfung/galerie-verstopfung-abfuehrende-lebensmittel-id212742/" rel="follow noopener" target="_blank">Onmeda.de</a></p>


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<p><em><strong>Wichtiger Hinweis zum Schluss:</strong> So individuell wie dein Charakter ist auch dein Körper. Du selbst musst für dich herausfinden, welche Ernährungsweise und welche Trainingsform am besten zu dir passen. Lass dich nicht von anderen unter Druck setzen. Grundsätzlich gilt aber: Ein aktiver Lebensstil mit einer ausgewogenen Ernährung und viel Bewegung ist immer noch der beste Weg, um dauerhaft fit zu bleiben und ein gesundes Gewicht zu erreichen bzw. zu halten. Fällt es dir schwer dein Idealgewicht zu erreichen oder leidest du unter gesundheitlichen Folgen deines Über- oder Untergewichts, dann lass dich bitte von deiner Ärzt*in oder Ernährungsberater*in unterstützen.</em></p>

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