Many celebrities and lifestyle bloggers tout the benefits of an alkaline diet to balance acidity in the body. But is your diet really just one big chemistry experiment? Shayna Komar, RD, LD, a licensed and registered dietitian at Cancer Wellness, weighs in on the debate.
Some background: The alkaline diet is based around the idea that the foods you eat can alter the acidity or alkalinity (the pH value) of your body, explains Komar. On a scale of 0 to 14, a pH of 0 to 6 is considered acidic, while a pH of 7 to 14 is considered alkaline.
"There is some early evidence that eating a more alkaline food plan can help with weight loss, preventkidney stones, keep bones and muscles strong, improve cardiovascular health and brain function, and reduce the risk of type 2 diabetes," she says.
The benefits of eating alkaline foods
Some experts say balancing your body's pH level by increasing alkalinity and decreasing acidity can have major health benefits, particularly related to cancer prevention and treatment. However, researchers are still unsure if eating alkaline-promoting foods makes a long-term difference.
Regardless, alkaline foods are some of the healthiest foods we can eat, which likely explains the suggested health benefits of an alkaline diet. They include:
How acidic foods affect the body
"Highly acidic foods cause a state of acidosis in the body, in which illness and disease can manifest," explains Komar. "If you consume a Standard American Diet (SAD) lacking in vitamins and minerals that are found abundantly in raw fruits and vegetables, then your diet is not going to help your body stay strong to fight off infection and disease."
The following are considered acidic:
While Komar agrees that following a plant-based, whole food meal plan and restricting processed foods is the best approach, she does not believe that food can change your body's pH for long. In addition, many foods that are considered acidic can be part of a healthy meal plan in moderation, including whole grains, low-fat dairy and lean protein.
"Your body will balance itself out. If it didn't, your cells would stop working and you would die very quickly if left untreated," she explains. "For this reason, the body has many effective mechanisms to closely regulate the pH balance."
How to incorporate alkaline foods into your diet
Focus on adding whole foods, like fresh fruits and vegetables, to your diet, while cutting back on processed, sugary or fried foods.
"There is general agreement that improving a cancer patient's diet by cutting out fat, sugar and processed foods is extremely helpful," says Komar. "It can help them stay stronger, stay out of the hospital, keep weight stable and heal more quickly from surgery."
For the best results, she recommends making small changes in your diet over time.
"Start with one meal per day and begin to cut out the acidic foods in it," suggests Komar. "Sometimes breakfast or lunch is easier to modify rather than changing a whole meal for the family. For example, make a healthy smoothie for yourself for breakfast, or have soup or salad for lunch. Or think about having one meatless meal per week and work up to going meatless for an entire day each week."
See more nutrition and recipe ideas.
FAQs
The alkaline diet may support health by limiting processed foods and promoting more whole foods. However, it doesn't help fight disease by affecting your body's pH levels.
Is an alkaline diet healthy? ›
The alkaline diet encourages you to eat whole, healthy foods, such as vegetables and fruits. In this way, the diet can be a healthy option. But it also restricts many foods that can form a well-balanced and nutritious diet.
Is it better for your body to be acidic or alkaline? ›
When the body becomes too acidic, it leads to inflammation and an increased risk for other diseases and disorders. Whereas an alkalizing diet helps to balance your pH level, ultimately reducing acidity. When you have a more alkaline environment your body is able to function at optimal levels.
Can too much alkaline be bad for you? ›
Is It Safe? Unless you have a kidney disease, alkaline water doesn't pose any serious health risks. The high pH could make your skin dry and itchy or cause an upset stomach, but that's about all.
What happens to your body when you eat alkaline food? ›
The benefits of eating alkaline foods
Some experts say balancing your body's pH level by increasing alkalinity and decreasing acidity can have major health benefits, particularly related to cancer prevention and treatment.
What are the symptoms of too much alkaline in the body? ›
Symptoms of alkalosis can include any of the following:
- Confusion (can progress to stupor or coma)
- Hand tremor.
- Lightheadedness.
- Muscle twitching.
- Nausea, vomiting.
- Numbness or tingling in the face, hands, or feet.
- Prolonged muscle spasms (tetany)
Apple cider vinegar contains acetic acid, which has an alkalizing effect on the body. According to a study published in the Journal of Diabetes Care, consuming apple cider vinegar could aid weight loss. The research showed that ACV supports slimming down by reducing sugar cravings.
Are eggs acidic or alkaline? ›
Certain food groups are considered acidic, alkaline, or neutral: Acidic: meat, poultry, fish, dairy, eggs, grains, alcohol. Neutral: natural fats, milk, starches, sugars. Alkaline: fruits, nuts, legumes, vegetables.
What is the king of alkaline foods? ›
Researchers often refer to the umeboshi as 'the king of alkaline foods' for its alkalizing and invigorating qualities. The organic acids of umeboshi help remove lactic and pyruvic acid from our blood that accumulate from taking refined sugar, refined grain, overly processed foods, alcohol, and red meat.
What is the most alkaline thing to drink? ›
Herbal teas like chamomile, elderberry, and dandelion are known for their alkaline-forming effects on the body. Alkaline teas contain powerful antioxidants that support overall health. Choose organic, loose-leaf teas when possible.
Bananas. This low-acid or alkaline fruit can help neutralize stomach acid by coating an irritated esophageal lining. And not only are bananas alkaline, they're also rich in pectin — a soluble fiber that helps keeps food flowing nicely through the digestive tract.
How do I Alkalize my body ASAP? ›
We recommend eating a plant-based diet full of vegetables, fruits, whole grains, beans/lentils, and nuts and seeds and cutting back on meat, processed food and alcohol.
Does walking Alkalize the body? ›
Exercise Daily
By removing more carbon dioxide from the body than you would normally, you're helping to balance the pH levels in your body. Carbon dioxide is very acidic, so removing more of it is beneficial. Aim to incorporate light exercise into your day. This could be in the form of a gentle walk or cycle.
Is coffee acidic or alkaline? ›
Most coffee varieties are acidic, with an average pH value of 4.85 to 5.10 ( 2 ). Among the countless compounds in this beverage, the brewing process releases nine major acids that contribute to its unique flavor profile.
What are the disadvantages of alkaline foods? ›
Con: You may miss out on protein and other nutrients
The alkaline diet is a plant-based diet. Similar to a vegan diet, it doesn't allow for any animal proteins, including meats, eggs or dairy. People who follow a vegan diet can get sufficient nutrients from plant-based proteins like: Lentils.
What happens if you are too alkaline? ›
If the body becomes too alkaline, it increases carbon dioxide in the lungs through hypoventilation, or decreased breathing. The body can also increase or decrease bicarbonate levels in the blood by increasing or decreasing breathing rate. The kidneys work to increase the elimination of bicarbonate through urine.
What are the pros and cons of alkaline? ›
Drinking alkaline water can help you increase the amount of important minerals in the body and may help with certain health conditions. That said, there isn't enough evidence to support all the potential benefits, and there may be some health risks if you drink it long-term.
Is alkaline good for you to Lose Weight? ›
Cold alkaline water consumption can kick start thermogenesis, which signals the body to burn calories at a greater rate rather than storing them. Drinking a glass of alkaline water before meals can be a perfect way to monitor metabolic activity and ensure that even occasional cheat meals won't affect your weight.
