Why does tomato sauce cause heartburn

The Food Traffic Light: Which Foods Promote Heartburn?

The idea behind it is simple: With the help of the traffic light colors red, yellow and green, those affected can easily see which foods tend to promote heartburn and reflux (reflux) and which do not. Get an overview.

Red, Yellow, or Green: The Heartburn Foods List

The list below1 is designed to help you put together your very own heartburn nutrition plan. The Traffic light system supports you in:

  • Green Foods are known to be highly unlikely to cause heartburn, or at least not make it worse.
  • At yellow Food should be used with caution - eat in moderation.
  • At red it means: watch out! These foods commonly cause heartburn and reflux. Avoid these as much as possible.

The heartburn food list is always with you if you download it and print it out.

fruit and vegetables

  • Apples
  • dried apples
  • Bananas
  • Carrots
  • White cabbage
  • Peas
  • broccoli
  • Green beans
  • Jacket potatoes
  • Peaches
  • Blueberries
  • Raspberries
  • Strawberries
  • Grapes
  • dried cranberries
  • garlic
  • steamed onions
  • leek
  • sauerkraut
  • spring onions
  • tomatoes
  • Mashed potatoes
  • French fries
  • raw onions
  • potato salad

Meat and other proteins

fleshEggs, nuts and legumes
  • Minced beef (especially lean)
  • Beef steak (grilled)
  • Skinless chicken breast
  • Fish (fresh, prepared without fat)
  • Minced beef (lean)
  • Chicken salad
  • Tuna salad
  • Hot dog (beef or pork)
  • ham
  • Scrambled eggs (fried in butter)
  • fried eggs
  • Nuts or peanut butter
  • baked beans
  • Ground beef
  • Sirloin fillet (marbled)
  • Chicken nuggets
  • spicy, fried chicken wings

Cereals and dairy products

GrainDairy products
  • Multigrain bread (not fresh from the oven)
  • White bread (not fresh from the oven)
  • white rice
  • Brown rice
  • couscous
  • pretzels
  • Rice cakes
  • oatmeal
  • sugared breakfast cereals
  • Bran-based breakfast cereals
  • Cream cheese (low in fat)
  • Feta cheese
  • Goat cheese
  • Skimmed milk
  • sour cream (low fat)
  • Soy cheese (low fat)
  • garlic bread
  • cake
  • cereal
  • yogurt
  • Whole milk
  • Cottage cheese (low fat)
  • Cheddar cheese
  • Mozzarella
  • Pasta with cream or cheese sauce
  • Pasta with seafood sauce
  • sour cream
  • Milkshake
  • Ice cream
  • Cottage cheese (normal)

Fats, oils, sweets and beverages

Fats, oils and sweetsbeverages
  • Potato chips (baked)
  • Biscuits (low fat)
  • gummy bear
  • Salad dressing (low fat)
  • Mineral water (non-carbonated)
  • Apple juice
  • Ketchup
  • Mayonnaise (low fat)
  • mild orange juice
  • Apple spritzer
  • Wine (non-alcoholic)
  • Beer (non-alcoholic)
  • cola
  • chocolate
  • Corn chip
  • Potato chips (normal)
  • shortbread
  • Cream cake
  • Salad dressing (creamy)
  • Salad dressing (vinegar / oil)
  • Mayonnaise (high fat)
  • alcoholic beverages (spirits)
  • Wine
  • coffee
  • orange juice
  • Grapefruit juice
  • lemonade

Incidentally, finished products should contain less sugar, fat and salt in the future. Find out more about this in the expert interview. Here you can find out what you can also consider when preparing food that is gentle on the stomach and what role spices play.


Which foods promote my heartburn?

The heartburn food list is just a list of possible triggers - not everyone reacts in the same way. So one can enjoy his fresh white bread with jam and a glass of orange juice every morning, while the other reacts with heartburn. The composition of the daily menu is therefore an individual matter: Everyone concerned has to find out for themselves which foods cause heartburn and which do not.

So how can you tell which foods are causing heartburn? A Heartburn Diary helps you find. This is where you record which foods land on your plate and how your stomach reacts to them. Do you feel a burning sensation in your esophagus? Is the reflux particularly bad today? Write down the individual foods, drinks, and spices in detail - as well as the intensity of the heartburn. Around meaningful results the diary should be kept for at least two weeks. You can then evaluate the results - also in consultation with your doctor. He can give you the further measures right away - that Avoiding the "bad" foods represents an important step in this.


Our tip: It is true that “good and bad” foods are balanced, but the question is justified as to how you conjure up tasty and gastro-friendly dishes. If you are still missing a little inspiration, you will surely find it in our recipe collection.

From school newspapers to journalism studies to kanyo's online editorial team® - Tanja Albert got the typing bug. Mixed with her interest in nutrition and health topics, she plunges into medical research every day - and also brings it all into social networks, namely as a social media manager.
Write e-mail
Medical editor
Suggested topics? Suggestions? Write us!