{"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":[],"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":"3761c476-52ca-4833-9517-84eace7b04f0","title":"Protein-Pancakes mit Blaubeeren und 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