{
  "id": 3660568,
  "title": "Ätzendes Sodbrennen: Reflux: Worauf kann ich bei meiner Ernährung achten?",
  "url": "https://urgent.news/2026/08/27/atzendes-sodbrennen-reflux-worauf-kann-ich-bei-meiner-ernahrung-achten",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-08-27T03:43:06.000Z",
  "source": {
    "name": "Handelsblatt",
    "slug": "handelsblatt",
    "url": "https://www.handelsblatt.com/technik/medizin/aetzendes-sodbrennen-reflux-worauf-kann-ich-bei-meiner-ernaehrung-achten/100250011.html"
  },
  "original_language": "de",
  "account": "Tightening stomach acid: Reflux: What should you watch in your diet?\n\nPain behind the chest bone, annoying regurgitation, sour taste in the mouth. These are everyday experiences for those living with reflux. Due to an improperly closing muscle between the stomach and the esophagus, stomach content repeatedly returns the wrong way. Accompanied by stomach acid, it causes irritating irritation of the mucous membranes. Affected individuals find it literally \"burning.\" So what now? Or more precisely: What should you eat? This question worries many reflux sufferers, with good reason. \"Diet can make a valuable contribution,\" says nutrition scientist Sabine Schreiner. \"Finding and adjusting the right settings can lead to fewer complaints.\" Diet is not the only approach, however. \"Reflux is very complex,\" says author of \"Reflux - 111 Recipes\" and \"Your Nutrition Guide: Silent Reflux.\" This is also evident in the various causes of the condition. For example, pregnancy puts pressure on the stomach, causing reflux. Medications like beta-blockers relax the esophageal muscle, also leading to heartburn and other symptoms. Stress also plays a role and can exacerbate symptoms. Here are the main tips from experts to live well with reflux. What should reflux sufferers eat - and what not? Many people with reflux know them - often from the internet: lists of foods that should now be taboo for them. The reality, however, is more complex. \"There is no universally applicable reflux diet,\" says Sabine Schreiner. What bothers one person causes no trouble for the other. The only thing that helps is to experiment and gather insights into how your body reacts to certain foods and ingredients. \"Keep a record for a while: What do I eat? When do I have complaints? Which patterns can I recognize?\" advises Schreiner. Often, just 14 days of logging is enough to draw conclusions. She says: \"It's about not unnecessarily restricting yourself.\" Overloading the diet with potentially problematic foods only brings stress, which in turn can even be counterproductive for reflux. A relaxed approach to food is the goal. \"Sometimes there are evenings when you want to eat a certain dish, even though you know it doesn't agree with you,\" says Schreiner. An impulse that those affected may allow themselves. \"What matters is just knowing how to get back to feeling good.\" Which foods and dishes are many sufferers sensitive to? While food tolerance varies greatly from person to person, there are a few common culprits. Here are some: fatty foods, thick-breaded schnitzel, egg omelets generously whipped in butter, and potatoes pan-fried in large amounts of butter. These foods remain in the stomach for a long time due to their high fat content, says nutrition scientist Heike Raab. Plus, fatty foods stimulate the stomach to produce more stomach acid, worsening irritation. Sharp or sour foods, citrus fruits, citrus drinks, tomato soup, pickled vegetables, chili: All these foods can further irritate the mucous membranes in the esophagus and stomach. Carbonated drinks are especially unpleasant for those with reflux: \"When carbon dioxide escapes from the stomach, stomach acid can simultaneously enter the esophagus,\" explains Raab. Still water and unsweetened herbal teas are more tolerable. How should a suitable diet look for those with reflux? Again, the Mediterranean diet is highly recommended, says Raab. The focus is on vegetables, fruit, good fats (such as olive oil), legumes, and whole grain products, with fish being added regularly. Milk products and meat play a secondary role. At main meals, Raab suggests filling half your plate with vegetables, a quarter with carbohydrates like potatoes or whole grain products, and the remaining quarter with protein sources like fish, meat, or legumes. Replace large meals with three smaller ones and one to two small snacks, as Raab recommends. Take your time eating: chew thoroughly. This stimulates saliva flow, which can dilute rising stomach acid and reduce its aggressive impact on the mucous membranes. Heavily chewing also reduces air intake, preventing additional belching. Sitting upright is also helpful. Gravity can support those with reflux by encouraging upright posture during meals and maintaining it for at least half an hour after eating. \"So clear the kitchen first, rather than immediately sitting down on the sofa,\" advises Schreiner.",
  "summary": "Gehen die Bratkartoffeln gut - oder provozieren sie den Reflux? Sodbrennen-Geplagte denken viel über ihre Ernährung nach. Neben dem „Was?“ zählt beim Essen auch das „Wie?“. Etwa die Körperhaltung.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}