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Sodbrennen und Reflux natürlich reduzieren: Ein Überblick

Reduce sodburn and reflux naturally: An overview

Heartburn is a common condition that affects many people. It is often caused by reflux - the backflow of stomach acid into the esophagus, resulting in a burning sensation. In this article, we will focus on natural methods to reduce heartburn and reflux. These approaches can help improve quality of life without having to resort to medication immediately.

  1. Changing eating habits

Adjusting your diet is one of the most effective ways to reduce reflux. Fatty, fried and very acidic foods can aggravate heartburn. Try to follow a diet rich in vegetables, lean protein and whole grains. A high-fiber diet can also help stabilize stomach contents and minimize reflux.

  1. Weight management

Overweight and obesity are significant risk factors for reflux. Fatty tissue, especially in the abdominal area, can increase pressure on the stomach and thus increase the likelihood of heartburn. Weight reduction through a healthy diet and regular exercise can reduce this risk.

  1. Meal timing and size

It is advisable to eat smaller meals and avoid large meals, especially before bedtime. A full stomach can put more pressure on the lower esophageal sphincter (LES), which normally prevents stomach acid from flowing back into the esophagus. An early dinner at least three hours before bedtime can be helpful.

  1. Avoiding alcohol and nicotine

Alcohol and nicotine are known triggers for reflux. Both substances can relax the LES and increase the risk of heartburn. Reducing or avoiding alcohol and quitting smoking can significantly contribute to reducing reflux symptoms.

  1. Raise the head of the bed

Sleeping with a slightly raised headboard can help to prevent the reflux of stomach acid during the night. This can be achieved by using special reflux pillows or by placing wedges under the head of the bed.

  1. Use of probiotics

Probiotics are live microorganisms that offer health benefits when consumed in sufficient quantities. They can improve the balance of gastrointestinal flora and aid digestion, which can indirectly help to reduce reflux.

  1. Stress management

Stress and anxiety can exacerbate the symptoms of reflux. Stress reduction techniques such as yoga, meditation and deep breathing exercises can help to reduce the frequency and severity of heartburn.

  1. Aloe vera juice

Aloe vera is known for its anti-inflammatory properties. Consuming aloe vera juice can help to soothe the stomach lining and relieve symptoms of heartburn.

  1. Ginger

Ginger has natural anti-inflammatory properties and is often used to treat indigestion. A warm ginger tea can help to soothe the stomach and alleviate reflux symptoms.

  1. Avoid trigger foods

Identify foods that trigger your reflux symptoms and try to avoid them. Common triggers include tomatoes, citrus fruits, chocolate and caffeinated drinks. Keeping a food diary can help identify the foods that trigger heartburn for you personally.


Heartburn and gastroesophageal reflux can be very debilitating, but simple lifestyle and dietary changes can often lead to significant improvements. By adjusting your diet, controlling your weight, avoiding alcohol and nicotine, timing your meals correctly, adjusting your bed, taking probiotics, reducing stress, drinking aloe vera juice, using ginger and avoiding trigger foods, you can reduce your symptoms naturally.

However, it is important to note that if symptoms persist or are very severe, it is advisable to see a doctor to rule out other possible causes and discuss appropriate treatments. This article is for general information and is not a substitute for professional medical advice.

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