{"meta":{"title":"Rezepte bei Sodbrennen","h1":"Rezepte bei Sodbrennen und Reflux","description":"Rezepte bei Sodbrennen: höchstens 15 g Fett pro Portion, ohne Kaffee, Schokolade, Zitrus, Tomate, Minze, Zwiebel, Knoblauch und Scharfes.","tags":[],"count":214,"listHeading":"Rezepte ohne typische Sodbrennen-Auslöser","intro":"Die Leitlinie des American College of Gastroenterology (2022) rät bei Reflux, die eigenen Auslöser zu meiden und 2 bis 3 Stunden vor dem Hinlegen nichts mehr zu essen. Welche Lebensmittel dir Probleme machen, zeigt ein Ernährungstagebuch. Bei häufigem Sodbrennen sprich bitte mit deiner Ärztin oder deinem Arzt.","answer":"Häufig genannte Auslöser von Sodbrennen sind fettreiche Mahlzeiten, Kaffee, Alkohol, Schokolade, Kohlensäure, Scharfes und Saures wie Zitrusfrüchte und Tomaten. Die Rezepte hier lassen all das weg, dazu Minze, Zwiebeln und Knoblauch, haben höchstens 15 g Fett pro Portion und folgen der leichten Vollkost. Was bei dir Beschwerden auslöst, ist individuell.","topics":[{"q":"frühstück","chip":"Frühstück","heading":"Frühstück","text":"Porridge, Pancakes und Joghurt mit Banane oder Beeren.","count":87,"recipes":[{"slug":"high-protein-quark-griess-auflauf-mit-kirschen","title":"High Protein Quark-Grieß-Auflauf mit Kirschen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-quark-griess-auflauf-mit-kirschen-main-sun1.webp","prepTime":10,"cookTime":35},{"slug":"overnight-oats-mit-beeren-und-chiasamen","title":"Glutenfreie Overnight Oats mit Beeren und Chiasamen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/overnight-oats-mit-beeren-und-chiasamen-main-sun1.webp","prepTime":5,"cookTime":0,"calories":380},{"slug":"high-protein-zimtschnecken-porridge-mit-skyr-frosting","title":"High Protein Zimtschnecken-Porridge mit Skyr-Frosting","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-zimtschnecken-porridge-mit-skyr-frosting-main.webp","prepTime":10,"cookTime":8},{"slug":"protein-smoothie-bowl-mit-beeren-und-granola","title":"Protein-Smoothie-Bowl mit Beeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","prepTime":10,"cookTime":0,"calories":400},{"slug":"klassische-acai-bowl-mit-beeren-und-granola","title":"Klassische Açaí-Bowl mit Beeren und Granola","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/klassische-acai-bowl-mit-beeren-und-granola-main.png","prepTime":5,"cookTime":0,"calories":340},{"slug":"proteinreicher-himbeer-skyr-mit-chiasamen","title":"Proteinreicher Himbeer-Skyr mit Chiasamen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreicher-himbeer-skyr-mit-chiasamen-main-sun1.webp","prepTime":5,"cookTime":0,"calories":290}],"tile":{"slug":"warme-hirse-fruehstuecks-bowl-mit-zimt-und-birne","title":"Warme Hirse-Frühstücks-Bowl mit Zimt und Birne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ai_generated/hirse_bowl_zimt_birne.png"}},{"q":"hauptgericht","chip":"Hauptgerichte","heading":"Mittag- und Abendessen","text":"Kartoffeln, Reis und Gemüse mit Geflügel oder Fisch.","count":24,"recipes":[{"slug":"leichter-magenschonender-hafer-haehnchen-eintopf","title":"Milder Hafer-Hähnchen-Eintopf mit Pastinake","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/leichter-magenschonender-hafer-haehnchen-eintopf-main-sun1.webp","prepTime":10,"cookTime":25,"calories":340},{"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":"vegetarische-pellkartoffeln-mit-leinoel-quark-und-radieschen","title":"Pellkartoffeln mit Leinöl-Quark","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-pellkartoffeln-mit-leinoel-quark-und-radieschen-main.webp","prepTime":10,"cookTime":25},{"slug":"sanfte-huehner-reis-suppe-mit-fenchel","title":"Sanfte Hühner-Reis-Suppe mit Fenchel","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/sanfte-huehner-reis-suppe-mit-fenchel-main-sun1.webp","prepTime":10,"cookTime":25,"calories":320},{"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","prepTime":45,"cookTime":15,"calories":380},{"slug":"vegane-rote-bete-cremesuppe","title":"Vegane Rote-Bete-Cremesuppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-rote-bete-cremesuppe-main-sun1.webp","prepTime":15,"cookTime":35,"calories":250}],"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 Sodbrennen essen?","a":"Gut passen Kartoffeln, Reis, Haferflocken, gegartes Gemüse wie Möhren, Zucchini, Fenchel oder Kürbis, mageres Geflügel, Fisch, Eier und Joghurt, dazu Bananen, Birnen oder Melone. Gewürzt wird mit milden Kräutern statt mit Chili."},{"q":"Welche Lebensmittel lösen Sodbrennen häufig aus?","a":"Oft genannt werden fettreiche und große Mahlzeiten, Kaffee, Alkohol, Schokolade, kohlensäurehaltige Getränke, scharfe Gewürze, Zitrusfrüchte, Tomaten und Pfefferminze. Nicht jeder reagiert auf alles – was dir Beschwerden macht, findest du am besten mit einem Ernährungstagebuch heraus."},{"q":"Wann sollte ich abends essen?","a":"Die Leitlinie des American College of Gastroenterology rät, 2 bis 3 Stunden vor dem Hinlegen nichts mehr zu essen. Kleinere Portionen sind dabei meist angenehmer als eine große späte Mahlzeit."},{"q":"Woher kommen die Regeln?","a":"Grundlage ist die leichte Vollkost nach dem Merkblatt des Instituts für Ernährungsmedizin der TU München, dazu die typischen Auslöser aus der Reflux-Leitlinie des American College of Gastroenterology (2022). Halten die Beschwerden an, lass sie ärztlich abklären – Rezepte ersetzen keine Behandlung."}],"related":[{"slug":"schonkost-rezepte","title":"Schonkost-Rezepte"},{"slug":"reizdarm-rezepte","title":"Rezepte bei Reizdarm"},{"slug":"fructosearme-rezepte","title":"Fructosearme Rezepte"},{"slug":"natriumarme-rezepte","title":"Natriumarme Rezepte"}],"ratgeber":[]},"recipes":[{"id":"40c272e3-325b-464d-ba80-d0e1b3d4875f","title":"Schnelle Bananen-Hafer-Cookies","slug":"schnelle-bananen-hafer-cookies","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-bananen-hafer-cookies-main-p1.webp","totalTime":25,"calories":180,"protein":4,"authorName":"SmarTasty","likes":4},{"id":"01d6a59f-f0a7-4d3c-a55a-812e4a806c52","title":"High Protein Quark-Grieß-Auflauf mit Kirschen","slug":"high-protein-quark-griess-auflauf-mit-kirschen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-quark-griess-auflauf-mit-kirschen-main-sun1.webp","totalTime":45,"calories":350,"protein":25,"authorName":"SmarTasty","likes":3},{"id":"99150f12-cee5-4892-9373-b4bdebd33d0b","title":"Veganer Erdnussbutter-Dattel-Snack","slug":"erdnussbutter-dattel-snack","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/erdnussbutter-dattel-snack-main-sun1.webp","totalTime":2,"calories":240,"protein":5,"authorName":"SmarTasty","likes":2,"appHide":"idea"},{"id":"2e513df9-eaf3-4b44-b837-7993506ff13b","title":"Glutenfreie Overnight Oats mit Beeren und Chiasamen","slug":"overnight-oats-mit-beeren-und-chiasamen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/overnight-oats-mit-beeren-und-chiasamen-main-sun1.webp","totalTime":5,"calories":380,"protein":16,"authorName":"SmarTasty","likes":2},{"id":"f125102c-a012-4870-8f60-35a9a66cc79c","title":"High Protein Zimtschnecken-Porridge mit Skyr-Frosting","slug":"high-protein-zimtschnecken-porridge-mit-skyr-frosting","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-zimtschnecken-porridge-mit-skyr-frosting-main.webp","totalTime":18,"calories":498,"protein":30,"authorName":"SmarTasty","likes":2},{"id":"d1774da5-7b1a-4357-b731-cd3664a32a56","title":"High Protein Apfel-Zimt-Plätzchen mit Haferflocken und Quark","slug":"high-protein-apfel-zimt-plaetzchen-mit-haferflocken-und-quark","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-apfel-zimt-plaetzchen-mit-haferflocken-und-quark-main.webp","totalTime":48,"calories":274,"protein":21,"authorName":"SmarTasty","likes":2,"appHide":"diet_classic"},{"id":"c9f84656-742f-46d4-8ed2-d111947112fc","title":"Protein-Smoothie-Bowl mit Beeren","slug":"protein-smoothie-bowl-mit-beeren-und-granola","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","totalTime":10,"calories":400,"protein":20,"authorName":"SmarTasty","likes":2},{"id":"42cac9f2-101a-47cc-9a9e-4e03d01558c8","title":"Klassische Açaí-Bowl mit Beeren und Granola","slug":"klassische-acai-bowl-mit-beeren-und-granola","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/klassische-acai-bowl-mit-beeren-und-granola-main.png","totalTime":5,"calories":340,"protein":6,"authorName":"SmarTasty","likes":2,"appHide":"niche"},{"id":"fdf52029-eced-4d0e-bd1d-7985f588cbaa","title":"Proteinreicher Himbeer-Skyr mit Chiasamen","slug":"proteinreicher-himbeer-skyr-mit-chiasamen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreicher-himbeer-skyr-mit-chiasamen-main-sun1.webp","totalTime":5,"calories":290,"protein":30,"authorName":"SmarTasty","likes":1},{"id":"fab9e910-3746-45b2-b335-200b15ee9089","title":"Pinke Drachenfrucht-Smoothie-Bowl","slug":"pinke-drachenfrucht-smoothie-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pinke-drachenfrucht-smoothie-bowl-main-sun1.webp","totalTime":10,"calories":400,"protein":10,"authorName":"SmarTasty","likes":1,"appHide":"weak"},{"id":"f5754809-b013-4a20-a0ef-d51f0488ee0a","title":"Veganer Johannisbeer-Apfel-Saft","slug":"veganer-johannisbeer-apfel-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-johannisbeer-apfel-saft-main-sun1.webp","totalTime":10,"calories":80,"protein":1,"authorName":"SmarTasty","likes":1},{"id":"f3c0c216-d315-43be-b6a6-8e05f7831915","title":"Vegetarischer Quark-Beeren-Auflauf","slug":"vegetarischer-quark-beeren-auflauf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarischer-quark-beeren-auflauf-main-sun1.webp","totalTime":35,"calories":280,"protein":22,"authorName":"SmarTasty","likes":1},{"id":"e39f6ef7-8e5f-4e25-ad7a-285669c58384","title":"High Protein Quark-Beeren-Crumble","slug":"high-protein-quark-beeren-crumble","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-quark-beeren-crumble-main-sun1.webp","totalTime":35,"calories":320,"protein":22,"authorName":"SmarTasty","likes":1},{"id":"db98ae82-8c3c-4744-bf73-af220ab7d84a","title":"Protein-Porridge mit Heidelbeeren","slug":"protein-porridge-mit-heidelbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-porridge-mit-heidelbeeren-main-sun1.webp","totalTime":15,"calories":310,"protein":28,"authorName":"SmarTasty","likes":1},{"id":"d9d840c5-83a4-4fe5-8e5f-2df854eebce8","title":"Veganer frischer Rote Bete-Apfel-Saft","slug":"frischer-rote-bete-apfel-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/frischer-rote-bete-apfel-saft-main-sun1.webp","totalTime":10,"calories":140,"protein":2,"authorName":"SmarTasty","likes":1,"appHide":"duplicate"},{"id":"6ac1ca65-f4ca-45e7-97fc-8b15643387d0","title":"Vegetarisches Heidelbeer-Skyr-Dessert","slug":"vegetarisches-heidelbeer-skyr-dessert","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-heidelbeer-skyr-dessert-main-sun1.webp","totalTime":10,"calories":150,"protein":12,"authorName":"SmarTasty","likes":1},{"id":"49ac0df0-521f-4e35-8d43-6724e13b82be","title":"High Protein Erdbeer-Quark-Auflauf","slug":"high-protein-erdbeer-quark-auflauf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-erdbeer-quark-auflauf-main-sun1.webp","totalTime":35,"calories":250,"protein":22,"authorName":"SmarTasty","likes":1},{"id":"25bc57b7-aa54-4292-ae18-de9d36d21c84","title":"Milder Hafer-Hähnchen-Eintopf mit Pastinake","slug":"leichter-magenschonender-hafer-haehnchen-eintopf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/leichter-magenschonender-hafer-haehnchen-eintopf-main-sun1.webp","totalTime":35,"calories":340,"protein":32,"authorName":"SmarTasty","likes":1},{"id":"21489680-0ddc-4aae-ae13-736f36e31f41","title":"High-Protein Hüttenkäse-Pancakes zum Frühstück","slug":"high-protein-huettenkaese-pancakes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-huettenkaese-pancakes-main-sun1.webp","totalTime":20,"calories":340,"protein":32,"authorName":"SmarTasty","likes":1},{"id":"09cbc795-9000-4d27-9685-34683c1c0474","title":"Warmer Apfel-Zimt-Haferbrei","slug":"warmer-apfel-zimt-haferbrei","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/warmer-apfel-zimt-haferbrei-main-sun1.webp","totalTime":15,"calories":400,"protein":10,"authorName":"SmarTasty","likes":1},{"id":"06745678-8a70-4c52-a879-9dbcabf3a804","title":"High Protein Kirsch-Skyr-Smoothie","slug":"high-protein-kirsch-skyr-smoothie","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-kirsch-skyr-smoothie-main-sun1.webp","totalTime":5,"calories":250,"protein":22,"authorName":"SmarTasty","likes":1},{"id":"e2f08c8d-20e1-4e8f-b3bf-2045a9e22577","title":"Gebackene Haferflocken","slug":"goldene-gebackene-haferflocken-baked-oatmeal","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/goldene-gebackene-haferflocken-baked-oatmeal-main-v2.png","totalTime":45,"calories":320,"protein":12,"authorName":"SmarTasty","likes":1},{"id":"cb95eb57-6a72-4f4d-abca-2af714d5bbbc","title":"High-Protein Haferflocken mit Waldbeeren","slug":"cremige-protein-oats-mit-waldbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-protein-oats-mit-waldbeeren.png","totalTime":10,"calories":380,"protein":30,"authorName":"SmarTasty","likes":1,"appHide":"data"},{"id":"7d2363d7-9866-4ecf-acbc-89ef62ce632f","title":"Veganes Lila Süßkartoffel-Açaí-Boot","slug":"lila-suesskartoffel-aca-boot","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/lila-suesskartoffel-aca-boot-main-v2.png","totalTime":50,"calories":360,"protein":5,"authorName":"SmarTasty","likes":1,"appHide":"weak"}],"total":214,"offset":0,"limit":24,"q":null,"topic":null,"hasMore":true}