{"meta":{"title":"Ballaststoffreiches Frühstück","h1":"Ballaststoffreiches Frühstück","description":"Ballaststoffreiches Frühstück mit mindestens 8 g Ballaststoffen pro Portion: Chia-Pudding, Overnight-Müsli mit Leinsamen, Porridge und Teff-Pancakes.","tags":["ballaststoffreich","fruehstueck"],"count":32,"listHeading":"Ballaststoffreiche Frühstücksrezepte","intro":null,"answer":"Jedes Rezept hier liefert mindestens 8 g Ballaststoffe pro Portion und mindestens 3 g je 100 kcal – das ist die EU-Bedingung für „ballaststoffreich“. Die Ballaststoffe kommen aus Chiasamen, Leinsamen, Haferflocken, Vollkorn, Hülsenfrüchten, Nüssen und Beeren.","topics":[],"faqs":[{"q":"Wie viele Ballaststoffe brauche ich am Tag?","a":"Die Deutsche Gesellschaft für Ernährung (DGE) empfiehlt Erwachsenen mindestens 30 g am Tag. Ein Rezept von dieser Seite bringt davon schon mehr als ein Viertel mit."},{"q":"Was frühstücke ich für viele Ballaststoffe?","a":"Chia-Pudding, Porridge oder Overnight Oats mit Leinsamen, Nüssen und Beeren, Pancakes mit Vollkornmehl oder ein herzhaftes Frühstück mit Bohnen. Beeren bringen mehr Ballaststoffe mit als Banane."},{"q":"Was mache ich, wenn mich viele Ballaststoffe blähen?","a":"Steigere die Menge langsam über ein bis zwei Wochen und trink genug, etwa 1,5 Liter am Tag. Chia- und Leinsamen weichst du am besten über Nacht ein, Hülsenfrüchte aus der Dose spülst du gut ab."}],"related":[{"slug":"ballaststoffreiches-abendessen","title":"Ballaststoffreiches Abendessen"},{"slug":"blutzuckerfreundliches-fruehstueck","title":"Frühstück mit wenig schnellen Kohlenhydraten"},{"slug":"chia-pudding-rezepte","title":"Chia-Pudding-Rezepte"},{"slug":"porridge-rezepte","title":"Porridge-Rezepte"},{"slug":"overnight-oats","title":"Overnight Oats"}],"ratgeber":[]},"recipes":[{"id":"12fff13a-fa04-456c-b412-ba624619b98b","title":"Low-Carb Zimt-Overnight-Müsli mit Quark, Leinsamen und 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