{"meta":{"title":"Rezepte bei Reizdarm","h1":"Rezepte bei Reizdarm: Low-FODMAP und nicht zu fett","description":"Rezepte bei Reizdarm: Low-FODMAP, nicht frittiert, nicht scharf, ohne Kaffee und Alkohol, höchstens 25 g Fett pro Portion – Eintöpfe, Porridge, Fisch.","tags":[],"count":117,"listHeading":"Rezepte bei Reizdarm","intro":"Bei Reizdarm stehen am Anfang meist einfache Schritte: regelmäßig essen und Frittiertes, Fettiges, Scharfes, Kaffee, Alkohol und Kohlensäure reduzieren. So raten es etwa die britische NICE-Leitlinie und der britische Diätverband BDA. Reicht das nicht, folgt die Low-FODMAP-Ernährung in drei Phasen, entwickelt an der Monash University. Auch die deutsche Reizdarm-Leitlinie nennt sie, am besten mit Begleitung durch eine Ernährungsfachkraft. Die Rezepte hier verbinden beides.","answer":"Alle Rezepte hier sind nach unserer Low-FODMAP-Regel eingestuft und erfüllen zusätzlich die ersten Ernährungstipps bei Reizdarm: nicht frittiert, nicht scharf, ohne Kaffee, Alkohol und Kohlensäure, höchstens 25 g Fett pro Portion und höchstens 40 % der Energie aus Fett. Welche Lebensmittel dir Beschwerden machen, ist individuell.","topics":[{"q":"frühstück","chip":"Frühstück","heading":"Frühstück","text":"Porridge, Pancakes und Eier mit FODMAP-armen Zutaten.","count":21,"recipes":[{"slug":"high-protein-huettenkaese-pancakes","title":"High-Protein Hüttenkäse-Pancakes zum Frühstück","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-huettenkaese-pancakes-main-sun1.webp","prepTime":10,"cookTime":10,"calories":340},{"slug":"gebackene-haferflocken-mit-schoko-kern","title":"Gebackene Haferflocken mit Schoko-Kern","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackene-haferflocken-mit-schoko-kern-main.png","prepTime":5,"cookTime":25,"calories":350},{"slug":"vegetarisches-huettenkaese-porridge","title":"Vegetarisches Hüttenkäse-Porridge","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-huettenkaese-porridge-main-sun1.webp","prepTime":5,"cookTime":10},{"slug":"karamellisierter-bananen-porridge","title":"Bananen-Porridge mit Pekannüssen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/karamellisierter-bananen-porridge-main-sun1.webp","prepTime":5,"cookTime":10,"calories":380},{"slug":"gebackenes-beeren-hafer-porridge","title":"Veganes gebackenes Beeren-Hafer-Porridge","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackenes-beeren-hafer-porridge-main-sun1.webp","prepTime":10,"cookTime":30,"calories":320},{"slug":"goldene-milch-porridge-mit-kurkuma","title":"Goldene-Milch-Porridge mit Kurkuma und Heidelbeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/goldene-milch-porridge-mit-kurkuma-main-sun1.webp","prepTime":5,"cookTime":10,"calories":340}],"tile":{"slug":"darmfreundliches-papaya-chia-fruehstueck","title":"Papaya-Chia-Frühstück mit Kokosjoghurt","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/darmfreundliches-papaya-chia-fruehstueck-main-v2.png"}},{"q":"hauptgericht","chip":"Hauptgerichte","heading":"Mittag- und Abendessen","text":"Eintöpfe, Fisch und Fleisch mit Kartoffeln, Reis oder Hirse.","count":54,"recipes":[{"slug":"vegane-suesskartoffel-glasnudeln-mit-sesam-tofu","title":"Vegane Süßkartoffel-Glasnudeln mit Sesam-Tofu","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-suesskartoffel-glasnudeln-mit-sesam-tofu-main-sun1.webp","prepTime":15,"cookTime":15,"calories":550},{"slug":"histaminarme-bolognese-mit-paprika-und-reisnudeln","title":"Histaminarme Bolognese mit Paprika und Reisnudeln","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/histaminarme-bolognese-mit-paprika-und-reisnudeln-main.webp","prepTime":15,"cookTime":30},{"slug":"glutenfreies-haehnchenschnitzel-mit-maispanade","title":"Hähnchenschnitzel mit Maispanade","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreies-haehnchenschnitzel-mit-maispanade-main.png","prepTime":15,"cookTime":15,"calories":480},{"slug":"low-carb-thunfisch-frikadellen","title":"Thunfisch-Frikadellen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-thunfisch-frikadellen-main-p1.webp","prepTime":15,"cookTime":10},{"slug":"leichte-haehnchen-reis-pfanne-mit-karotten-und-pak-choi","title":"FODMAP Hähnchen-Reis-Pfanne mit Karotten und Pak Choi","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/leichte-haehnchen-reis-pfanne-mit-karotten-und-pak-choi-main-sun1.webp","prepTime":10,"cookTime":15,"calories":450},{"slug":"vegan-ofengemuese-mit-kartoffeln-und-kraeuter-oel","title":"Veganes Ofengemüse mit Kartoffeln und Kräuter-Öl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-ofengemuese-mit-kartoffeln-und-kraeuter-oel-main-sun1.webp","prepTime":15,"cookTime":35,"calories":340}],"tile":{"slug":"glutenfreie-kartoffel-kuerbis-gnocchi-pfanne","title":"Glutenfreie Kartoffel-Kürbis-Gnocchi-Pfanne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-kartoffel-kuerbis-gnocchi-pfanne-main-sun1.webp"}}],"faqs":[{"q":"Was kann ich bei Reizdarm essen?","a":"Gut passen Kartoffeln, Reis, Hirse, Quinoa und Haferflocken in kleiner Menge, Gemüse wie Möhren, Zucchini, Pastinaken und Spinat, dazu Fisch, Hähnchen, Eier oder fester Tofu. Häufige Auslöser sind Zwiebeln, Knoblauch, Hülsenfrüchte, Weizen, Äpfel, Birnen, Honig und große Mengen Milchzucker."},{"q":"Wie läuft die Low-FODMAP-Ernährung ab?","a":"In drei Phasen: zwei bis sechs Wochen streng FODMAP-arm, dann einzelne FODMAP-Gruppen nacheinander testen, zum Schluss dauerhaft nur meiden, was dir Beschwerden macht. So beschreibt es die Monash University, die die Methode entwickelt hat."},{"q":"Warum höchstens 25 g Fett?","a":"Fettreiche und frittierte Mahlzeiten lösen bei vielen Menschen mit Reizdarm Beschwerden aus. Deshalb nehmen wir nur Rezepte mit höchstens 25 g Fett pro Portion und höchstens 40 % der Energie aus Fett auf."},{"q":"Woher kommen die Regeln?","a":"Die FODMAP-Einstufung orientiert sich an den Daten der Monash University, eine Zertifizierung ist das nicht. Die übrigen Punkte folgen den ersten Ernährungstipps der britischen NICE-Leitlinie (CG61) und der British Dietetic Association. Eine ernährungstherapeutische Begleitung ersetzen die Rezepte nicht."}],"related":[{"slug":"fodmap-fruehstueck","title":"FODMAP-armes Frühstück"},{"slug":"fodmap-abendessen","title":"Low-FODMAP Mittag- und Abendessen"},{"slug":"fodmap-rezepte-schnell","title":"Schnelle Low-FODMAP-Rezepte"},{"slug":"fodmap-snacks","title":"Low-FODMAP-Snacks"},{"slug":"fodmap-vegane-rezepte","title":"Vegane Low-FODMAP-Rezepte"},{"slug":"schonkost-rezepte","title":"Schonkost-Rezepte"},{"slug":"fructosearme-rezepte","title":"Fructosearme Rezepte"}],"ratgeber":[{"path":"/ratgeber/artikel/fodmap-diaet-anleitung","label":"FODMAP-Diät: Anleitung in 3 Phasen"}]},"recipes":[{"id":"36df3d5b-1c1e-4dee-8b5b-26e4e41f8fad","title":"Veganer Kurkuma-Ingwer-Saft mit 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