Life's about balance. And your body is no different.
Your body has an internal pH that it is constantly working to maintain. However, modern diets can make that difficult.
Let's dive into how dietary choices may influence pH balance and how to support your body with alkaline-forming foods.
What is pH?
This sounds super scientific and intimidating, but I will break it down as simply as possible.
"Potential of hydrogen" or pH measures the acidity or basicity (alkalinity) of your body or chemical processes. The pH scale ranges from 0 to 14, with 7 being neutral. A pH less than 7 indicates acidity, as lower numbers are more acidic. A pH above 7 indicates alkalinity (basicity), as higher numbers are basic.
For example, think of pH as a measure of how sour or bitter something is on a scale from 0 to 14:
- Acidic - 0 to 6 is like sour lemon juice.
- Neutral - 7 is like pure water.
- Basic - 8 to 14 is like baking soda.
Our body needs the right balance of pH to function optimally. The ideal blood pH is typically 7.35 to 7.45 [1]. This range is important for the body's many biological processes.
Signs You May Be Out of Balance
While your body has sophisticated systems for maintaining pH balance, certain symptoms may be associated with dietary patterns high in acid-forming foods:
- Cravings for coffee, alcohol, and/or stimulants
- Stress headaches
- Sinus congestion
- Irritability
- Muscle stiffness
- Fatigue
- Skin concerns
Processed Food and pH
It's no secret that processed foods are not ideal for your overall health. And they may not support alkalinity or balance in your body either.
Poor-quality and highly processed foods may influence the body's pH levels in several ways:
- Acidic Load - Many processed foods, especially those high in sugars, refined grains, and unhealthy fats, tend to produce more acidic byproducts. Consuming these foods in large amounts may contribute to an acidic load in the body.
- Lack of Alkaline Nutrients - Processed foods often lack essential nutrients, like minerals and vitamins found in fresh fruits and vegetables.
- Disrupted Digestive Balance - Processed foods may disrupt the natural balance of your digestive system.
- Inflammation - Poor-quality processed foods are associated with inflammation in the body, which tends to create a more acidic environment [2].
Acid-Forming Foods
Acid-forming foods are foods you may want to limit if you're working toward a more alkaline state. These include animal products, especially animal protein and fat. Most cooked food tends to be acid-forming in the body. Here are some higher-acidic foods to be aware of:
- Fruits: Blueberries, cranberries, pineapple, plums and prunes, and strawberries (NOTE: Many of these fruits are ONLY ACIDIC WHEN UNRIPE)
- Grains: Most cooked grains including barley, buckwheat, oats, rice, rye, spelt, and wheat
- Dairy: Most pasteurized dairy including milk, cheese, yogurt, and butter
- Meat/Animal-Based Foods: Most animal protein including poultry, red meat, and fish
- Other: Artificial sweeteners, table salt, processed sugar, seed and vegetable oils, alcohol, artificial ingredients, fried foods, coffee
Alkaline-Forming Foods
Alkaline-forming foods have a biochemical impact by producing alkaline by-products in your body. An alkaline-leaning diet may contribute to a more balanced pH environment in the body.
Fruits: Apples, bananas (ripe), citrus (lemons, limes, oranges), dates, figs, grapes, mangoes, papaya, watermelon
Vegetables: Collard greens, Swiss chard, spinach, kale, celery, carrots, beets, cucumber, broccoli, sweet potatoes, zucchini, lettuce, dandelion greens
Nuts and Seeds: Almonds, coconut, pumpkin seeds, sesame seeds, flax seeds, sunflower seeds
Other: All herbs, garlic, raw apple cider vinegar, honey, extra virgin olive oil, green tea and herbal tea
Why Alkaline?
Incorporating alkalizing foods into your diet may offer several benefits:
Supporting pH Balance - Alkaline foods may help support your body's natural pH regulation.
Bone Health - Some research suggests that a diet rich in fruits and vegetables may support bone mineral density [2].
Anti-Inflammatory Support - Alkalizing foods are often associated with anti-inflammatory properties, which may be beneficial for overall health.
Digestive Health - These foods, especially fruits and vegetables, are rich in fiber and nutrients that support a healthy digestive system.
Energy Support - Alkaline-forming foods, like fruits, provide essential nutrients and natural energy.
Weight Management Support - Many alkaline foods like fruits and vegetables are nutrient-dense. When we properly nourish our bodies, we may be less likely to snack on less nutritious options.
Reducing Processed Foods - Embracing an alkaline diet often involves reducing the intake of processed and unhealthy foods, leading to a more balanced and nutritious way of eating.
Simple Ways to Become More Alkaline
Eat (and drink) more raw foods. Most cooked foods are acid-forming, but raw fruits and vegetables tend to be alkaline. Eat leafy salads, raw fruits, and raw juices.
Incorporate leafy greens like kale, spinach, etc. They are highly alkalizing. Drink one green juice daily.
Consider eating fewer animal-based foods. Get more of your protein from legumes, greens, nuts, and seeds.
Increase your citrus intake. Despite tasting acidic, citrus fruits are actually alkaline-forming in the body.
Don't fall for pH waters. Alkaline water tends to lose its alkalinity within 1-2 weeks, which means by the time it's made, packaged, and shipped to the store, it may have already lost its alkalinity.
Consider drinking less alcohol and caffeine, or reduce it from your diet.
The Balancing Act
If you want to feel balanced, supporting your body's pH through dietary choices is a great place to start.
Modern diets high in processed foods may contribute to an acidic load that can leave you feeling less than your best. Eating plenty of fruits and vegetables and incorporating pH-supporting fresh juices into your daily routine are practical steps toward better balance.
References:
[1] Hopkins, E., Sanvictores, T., & Sharma, S. (2023). Physiology, Acid Base Balance. StatPearls/NCBI.
[2] Tucker, K.L. et al. (2001). The Acid-Base Hypothesis: Diet and Bone in the Framingham Osteoporosis Study. European Journal of Nutrition, 40(5), 231-237.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new dietary program, especially if you are pregnant, nursing, or managing a medical condition.
