Ballaststoffe

Ballaststoffe sind Nahrungsbestandteile, die hauptsächlich in pflanzlichen Lebensmitteln, wie Getreide, Obst , Gemüse und Hülsenfrüchten vorkommen. Sie sind in Kohlenhydrate, speziell in Polysaccharide, enthalten und sind in der Regel für den Menschen unverdaulich. Dennoch haben Ballaststoffe eine wichtige physiologische Wirkung.

Arten

Man teilt Ballaststoffe in wasserunlösliche und wasserlösliche ein. Wasserunlösliche Ballaststoffe, wie Cellulose,Lignin und Lichenin kommen in Getreide, Obst, Gemüse und in allen Pflanzen vor. Doch auch in Pilzen oder in Exoskeletten von Insekten und Krustentieren sind wasserunlösliche Ballaststoffe, wie Chitin enthalten.

Wasserlösliche Ballaststoffe kommen ebenso in Pflanzen und Obst vor. Dazu zählen Fruktane, wie Inulin oder Polyuronide, wie Pektin. Doch vor allem in Algen sind wasserlösliche Ballaststoffe, wie Alginsäure, Agar oder Carrageen zu finden.

Eigenschaften

Der Ballaststoffgehalt in den verschiedenen Lebensmitteln ist sehr unterschiedlich. So haben Getreideerzeugnisse einen sehr hohen Ballaststoffanteil, wohingegen Obst und Gemüse eher weniger Ballaststoffe enthalten.

Es ist bekannt, dass Ballaststoffe ein Vielfaches ihres Eigengewichtes an Wasser binden. Daher ist es wichtig bei einer ballaststoffreichen Ernährung auch viel Wasser zu sich zu nehmen, da sonst der Nahrungsbrei sich im Darm verhärten kann und somit zu einer Verstopfung führt.

Der Grund für die Unverdaulichkeit der Ballaststoffe ist nicht ganz eindeutig. Klar ist allerdings, dass dem menschlichen Körper entweder ein Enzym oder ein Transportprotein fehlt, welches für den aktiven Transport durch die Zellmembran aus dem Darm in die Darmschleimhaut verantwortlich ist.

Wirkung

Da Ballaststoffe, insbesondere z.B. Kleie oder Flohsamenschalen, viel Wasser binden, haben sie einen sättigenden Effekt. Im Magen nehmen sie zusätzlich Wasser auf, quellen dabei auf und dehnen den Magensack. Dies führt zur Senkung des Ghrelin-Spiegels und einer Zunahme des Sättigungsgefühls. Ghrelin ist ein Hormon, das in der Magenschleimhaut und in der Bauchspeicheldrüse produziert wird und unter anderem eine appetitanregende Wirkung besitzt.

Ballaststoffreiche Kost regt die Peristaltik an. Wasserunlösliche Ballaststoffe  wie Cellulose wandern unverändert durch den Verdauungstrakt, da uns Enzyme und Bakterien im Dünn- und Dickdarm fehlen, diese aufzuspalten.

Wasserlösliche Ballaststoffe wiederum, werden im Dickdarm nochmals durch die Darmflora fermentiert. Dabei entstehen Gase wie Kohlenstoffdioxid, Methan und Wasserstoff. Auch entstehen Fettsäuren wie Acetat, Propionat und Butyrat, die von der Darmschleimhaut resorbiert werden und so zur Ernährung der Schleimhautzellen dienen.

Ebenso gibt es Ballaststoffe, die auch toxische Gärungsalkohole und biogene Amine bilden, die letztendlich die Darmschleimhaut und auch die Immunabwehr schädigen.

Ballaststoffe binden nicht nur Wasser, sondern auch Mineralstoffe, Toxine, Gallensäuren und Mikroorganismen, die dann ebenfalls über den Stuhl ausgeschieden werden. Somit kann bei kontinuierlicher Ballaststoffzufuhr ein Mineralstoffmangel auftreten. Deshalb sollte auf eine ausgewogene Mischkost geachtet werden.

Ergebnisse von Studien

Es gibt zahlreiche Studien über ballaststoffreiche Ernährung. Dabei ist jedoch nicht eindeutig, ob eine ballaststoffreiche Kost gesundheitsförderlich ist und gegen Zivilisationskrankheiten vorbeugt.

So wird vermutet, dass eine ballaststoffreiche Kost den Cholesterinspiegel senkt. Auf der anderen Seite gibt es jedoch Studien, die die cholesterinsenkende Wirkung nicht bestätigen können.

Damit zusammenhängend belegen jedoch andere Studien, dass das Risiko, an der Koronaren Herzkrankheit zu erkranken, durch eine ballaststoffreiche Ernährung gesenkt wird, was wiederum auf den cholesterinsenkenden Effekt hinweisen würde.

Belegt ist allerdings, dass Ballaststoffe die glykämische Last des Chymus, also den Blutzuckerspiegel senken. Daher ist eine ballaststoffreiche Ernährung vor allem für Diabetiker geeignet.

Auch wird man durch eine ballaststoffreiche Kost zum ausgiebigen Kauen angeregt. Dadurch wird das Zahnfleisch intensiver massiert und auch der Speichelfluss wird mehr angeregt. Speichel enthält Calciumphosphat, welches für die Remineralisation des Zahnschmelzes verantwortlich ist und somit wiederum Karies vorbeugt.

Experten sind sich ebenfalls nicht einig, ob das Darmkrebsrisiko durch die ballaststoffreiche Ernährung gesenkt werden kann. Einige Studien belegen, dass das Risiko an Darmkrebs zu erkranken um 40 Prozent gesenkt werden kann. Andere Studien wiederum kommen zu kein eindeutiges  Ergebnis und schließen somit den Darmkrebs schützenden Effekt durch ballaststoffreiche Kost aus.

Empfehlung der Ernährungsexperten

Es wird empfohlen, täglich 20 bis 50g Ballaststoffe zu sich zu nehmen. Wie schon erwähnt, sollte man darauf achten, ausreichend Flüssigkeit zu sich zu nehmen. Je mehr Ballaststoffe, desto mehr Wasser. Möchte man seine Essgewohnheit auf eine ballaststoffreiche Kost umstellen, so ist es ratsam seinen Körper langsam daran zu gewöhnen.

Quellen:

http://www.ernaehrung.de/tipps/obstipation/obsti13.php

https://www.gesundheit.de/wissen/haetten-sie-es-gewusst/ernaehrung/was-sind-ballaststoffe

https://de.wikipedia.org/wiki/Ballaststoff

192 Antworten auf „Ballaststoffe“

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