The Best pH Balancing Foods to Incorporate Into Your Diet

For many years, there has been a debate in the scientific and natural health communities around the concept of the alkaline diet, the hypothesis of which is that we should be eating more alkaline foods and fewer acidic foods in order to achieve balanced pH levels in the body and protection against disease. 

This concept has been largely debunked. While pH balance is important, research hasn’t found that what we eat can impact our blood pH. (1) 

And while most alkaline foods are highly nutritious and important to include in your diet, I have some concerns around avoiding certain healthy acid-forming foods, like clean animal protein, if this avoidance is specifically because of the pH balance theory. 

In this article, we’ll take a quick look at what’s fact vs. fiction when it comes to the alkaline diet, and then I’ll spotlight some of the best pH balancing foods and their benefits, independent of alkalinity.

The Alkaline Diet: A Quick Look

When it comes to the alkaline diet and pH balancing foods, what’s fact and what’s fiction? Here’s an overview. 

Are some foods acid or alkaline? Yes. Foods are designated as acidic, alkaline, or neutral based on the ash they leave behind after they’re metabolized. pH is measured on a scale of 0 to 14, with more alkaline foods having a higher pH level (usually above 7) and acidic foods having a lower pH value (below 7). Some foods, mostly pure fats or starches, are neutral on the pH scale (pH level of 7, neither acid- nor alkaline-forming). 

Which foods are alkaline vs. acidic? Generally speaking, acid-forming foods include meat, poultry, fish, eggs, dairy products, grains, and processed and refined foods. Fruits, vegetables, and most nuts and legumes are generally alkaline. 

What is the alkaline diet? The alkaline diet is a way of eating that focuses on alkaline foods and restricts or completely eliminates acidic foods, with the aim of improving health and protection against disease. 

Does eating alkaline or acidic foods affect our body’s pH balance? Not exactly. When we talk about pH balance and its importance for our health, we’re really talking about blood pH. The foods we eat do have an effect on our urine pH. But urine pH has not been shown to reflect blood pH or, more to the point, our health status. It’s really just showing us what we’re excreting. (2)

Does the alkaline diet work? Again, what we eat doesn’t seem to meaningfully affect our pH balance. Some research on alkaline diets or alkaline foods does show health benefits. (3) However, this is likely not due to the alkalinity of these foods, but rather to the other health benefits of eating fresh, nutrient-dense, plant-based foods, and limiting things like processed foods and grains. 

The Problem With Avoiding All Acidic Foods

I’m very on board with limiting certain acid-forming foods that are also inflammatory, like processed foods, sugary foods, and refined carbohydrates. 

But avoiding acid-forming foods completely can be harmful. I’m mostly talking about clean animal proteins, like grass-fed meat and free-range poultry and eggs, which offer numerous health benefits, and not just in spite of their acidity. 

Especially as we get older, we need plenty of acid in our stomachs in order to digest our food, absorb certain nutrients, and fend off unwanted parasites, bacteria, and fungi. 

In my functional medicine telehealth clinic, I’ve worked with many patients who are surprised to find that one of the causes of their health problems is low, not high, stomach acid. 

And I’ve actually experienced this myself. I used to be a vegan, and while this way of eating can work for some people, it really wasn’t right for me. 

And one of the biggest issues I experienced was low stomach acid (hypochloridia), which I believe was largely caused by so many years of not eating animal protein. This lack of acid messed up my digestion for a long time. Now, I know that I feel and function so much better when I’m including clean animal proteins. 

I’m not saying any of this to turn you off veganism or vegetarianism if this is the way of eating that makes you feel your best. But I do have concerns around avoiding organic animal proteins in an attempt to balance pH levels. 

LISTEN: Dr. Nigma Talib: Perfect Poops, Alkaline Diet Debunked + Beauty Cocktails | Dr. Will Cole 

The Best pH Balancing Foods 

With that caveat out of the way, let’s take a look at some of the most nutritious foods that are also alkaline, and how they can benefit your health. 

1. Non-Starchy Vegetables

Non-starchy vegetables are packed with vitamins, minerals, antioxidants, and phytonutrients. They’re also great sources of fiber, and can help to control blood sugar and reduce risk of disease. 

There are a ton of options within this category, and they all have unique benefits. I recommend trying to include as much variety as possible. Here are just a few of my favorite non-starchy veggies:

Leafy greens

Broccoli

Carrots

Beets

Asparagus

Cabbage

Garlic

Celery

Zucchini

2. Most Fruits

Fruits in general are also nutrient-dense and filled with antioxidants, vitamins, and minerals. Even fruits that taste acidic (like lemons, grapefruits, and other citrus fruits) are actually alkalizing. Other alkaline fruits include cantaloupe, melon, watermelon, grapes, mangos, bananas, blueberries and (my personal favorite), kiwis. 

3. Cucumbers

Cucumbers are, as you may or may not know, actually a fruit, and could fall within the above category. But they’re also worthy of their own spotlight. Cucumbers are one of the most alkaline foods out there, and they’re filled with antioxidants, flavonoids, and other nutrients. (PS: You’ll get more of the flavonoids if you eat the peels). 

Cucumbers also have a high water content and are great for hydration. I love getting hydration from food and cucumbers are great for this. Cucumbers can also help with glycemic control, supporting heart and bone health, and reducing inflammation, and they’re a great source of fiber. 

4. Avocados

Avocados have been long-standing superstars of the health and wellness world for a reason. One of the absolute best sources of healthy fats, avocado offers a ton of neuroprotective, cardioprotective, and gut health boosting benefits. Avocados are packed with magnesium, vitamin C, vitamin E, vitamin B6, folate, potassium, antioxidants, fiber, and other nutrients. They’ve also been shown to help improve bacterial diversity in the gut microbiome. (4) 

5. Almonds

Almonds are a great source of healthy fats, fiber, protein, and several micronutrients including vitamin E and magnesium. They have anti-inflammatory and antioxidant properties, and can help with blood sugar management. Again, you’ll get more benefits when you eat the skin, too. 

6. Leafy Greens

I mentioned leafy greens above, but this bears repeating. Kale, chard, collards, spinach, and other leafy greens are anti-inflammatory and full of vitamins and minerals including vitamin A, vitamin C, potassium, magnesium, calcium, and iron. They’re also a fantastic source of folate, which we need for brain health, metabolism, and methylation. 

Leafy greens help with immune system function, disease prevention, bone health, skin health, cell growth, cognitive function, and more. 

7. Healthy Fats

I’m a big advocate for eating more healthy fats. They’re so important for brain health, inflammation reduction, and overall well-being. A few examples of healthy fats that are also alkaline include:

Extra virgin olive oil

Coconut oil

Avocado oil

Avocados

Flaxseeds

Pumpkin seeds

Walnuts

Chestnuts

8. Plant Proteins

While animal-based protein sources are more acid-forming, many great plant-based protein sources are alkaline-forming. Especially if you’re eating less meat, you’ll want to incorporate some of these superfoods into your diet. A few options I love include: 

Natto

Tempeh

Hemp seeds

Chia seeds

Sea vegetables

Nuts 

9. Spirulina + Oceanic Superfoods

Spirulina, a type of natural blue-green algae that grows in oceans and both freshwater and saltwater lakes, is one of my absolute favorite superfoods. 

Spirulina is high in chlorophyll which makes it great for detoxifying. It’s also an excellent complete protein source, and super nutrient-dense. Spirulina has been used as a traditional remedy around the world for centuries. It can help with immune system support, blood pressure management, reducing inflammation, and so much more. 

Other great oceanic superfoods that are alkaline-forming include sea vegetables like nori, kombu, and kelp. 

10. Fermented Foods

Some (but not all) fermented foods are alkaline. One great example is natto, a Japanese superfood made from cooked soybeans. Kefir and ongiri are also alkaline-forming foods. 

Fermented foods in general are great for gut health – they naturally contain probiotics to support your gut microbiome and can help heal leaky gut and other digestive issues. 

Foods To Avoid

Acidic foods to avoid on an alkaline diet and in general due to their inflammatory, disease-promoting nature, include: 

Fried foods

Refined carbohydrates

Grains

Sugar

Industrial seed oils

Alcohol

Milk and dairy products 

On a strict alkaline diet, you would also avoid animal proteins (including meat, poultry, and eggs) as well as certain legumes including lentils and peas. 

Again, this is where I would caution against being too strict. Grass-fed or free-range animal proteins are healthy for most people, and can usually be included in a balanced, anti-inflammatory diet alongside fresh produce and other alkaline foods. 

Legumes are a bit more of a question mark. If you’re generally healthy with well-regulated digestion, some legumes may be okay. If you’re working on healing your gut or have other health conditions or concerns, you may find legumes hard to tolerate and might be better off avoiding them at least for now (for reasons separate from their acid-forming nature, such as their lectin content). 

Other Ways To Support pH Balance

There are a few other possible ways to support pH balance. Again, most of these are just things that are generally good for you. They include: 

Getting regular exercise 

Staying hydrated

Taking probiotic supplements

Practicing mindfulness and/or meditation 

Some people will also recommend alkaline water, which is specially filtered to increase its pH level. Structured water is also thought to have the optimal pH level. It’s possible that these types of water offer benefits (at this point it’s just a theory). For overall health, drinking filtered water is what’s most important, whether it’s alkaline or not. 

A Quick Word On Dietary ​​Acidosis

Acidosis occurs when our body’s pH level is off balance (too much acid). Typically, this is not caused by diet. There are a few different kinds of acidosis, including diabetic ketoacidosis (caused by very high blood sugar leading to dangerously elevated ketones). Kidney disease, or severe vomiting, diarrhea, and/or dehydration, can also lead to acidosis. 

More recently, dietary acidosis has been recognized. The theory behind dietary acidosis is that eating a very acidic diet can cause low-grade metabolic acidosis and other health problems. Research has linked dietary acidosis to insulin resistance, loss of muscle mass, and reduced bone mineral density. (5) 

But again, in these cases we’re for the most part talking about eating an objectively poor diet, high in processed, refined, fried, and/or sugary foods. Of course this is problematic. However, we don’t need to throw the baby out with the bathwater. 

In other words, I’m not worried about someone becoming acidotic or experiencing health problems from including a bit of free-range chicken and grass-fed meat in an anti-inflammatory, balanced diet. 

READ NEXT: How To Starve Bad Gut Bacteria And Feed The Good Microbes 

Eat to Heal Your Body

In summary, I don’t recommend following a strict alkaline diet. Still, there are tons of high alkaline foods that are well worth including in your eating plan, even if their benefits don’t necessarily come from their alkalinity. 

Ultimately, the best way to eat is a little bit different for everyone. Individualization matters. If you’re looking for help optimizing what you eat to heal your body, we would be happy to help. 

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.