Alkaline Diet List: Foods to Eat and Avoid
The alkaline diet is a way of eating that focuses on foods that promote a slightly alkaline pH in the body. This article provides a comprehensive alkaline diet food list, covering what to eat and what to avoid.
What is the Alkaline Diet?
The alkaline diet is based on the theory that eating certain foods can change the body’s pH to be more alkaline. The aim is to reach a pH balance between 7.35-7.45, which proponents believe can improve health and wellbeing.
The goals of an alkaline diet include:
- Lower inflammation in the body
- Improve cardiovascular health
- Build stronger bones
- Boost immunity
- Increase energy levels
The diet focuses on eating plenty of fresh fruits and vegetables, along with some nuts, seeds, healthy oils, and legumes. Animal proteins and grains are limited.
Alkaline Diet Approved Foods
Eating a nutrition-focused diet centered on the following alkaline foods can nurture overall health:
Fruits and Vegetables
Fruits and veggies make up the bulk of any alkaline diet. Almost all fresh fruits and vegetables have an alkaline-promoting effect on the body.
Some top alkaline fruits and veggies include:
- Citrus fruits – lemons, limes, grapefruit
- Dark leafy greens – kale, spinach, lettuces
- Cruciferous veggies – broccoli, cauliflower, cabbage
- Sweet potatoes, squash, zucchini
- Tomatoes, carrots, beets, avocados
- Mangos, pineapple, berries, apples
- Onions, mushrooms, garlic, ginger
Nuts, Seeds and Legumes
Nuts, seeds and legumes are great sources of protein and healthy fats on the alkaline diet. Some good choices include:
- Almonds, cashews, pine nuts
- Pumpkin seeds, sesame seeds, chia seeds
- Lentils, soybeans/tofu, mung beans
- Chickpeas, black beans, navy beans
Look for raw, unsalted nuts and seeds without added oils. Soak or sprout nuts and legumes to remove enzyme inhibitors and increase digestibility.
Alkaline Supporting Foods
In moderation, these alkaline-promoting foods can also be included:
- Extra virgin olive oil, flax oil
- Broths – vegetable broth, bone broth
- Herbal teas – chamomile, ginger, mint
- Spices – cinnamon, turmeric, ginger
- Apple cider vinegar, lemon juice, coconut aminos
Foods to Limit on the Alkaline Diet
To keep the body alkaline, it’s best to limit acidic foods which can cause inflammation or negatively impact pH balance.
Animal Proteins
Animal proteins are naturally more acidic and should be minimized on the alkaline diet:
- Beef, pork
- Chicken, turkey
- Fish and seafood
- Processed meat like sausage, bacon
- Eggs and dairy products
Grains
All grains tend to be acid-forming, though some ancient grains in moderation are less acidic than modern wheat.
- Wheat/gluten grains – wheat bread, barley, spelt, rye
- Corn, cereal grains
- Rice (brown rice is less acidic)
- Oats (soaked/sprouted are less acidic)
- Pasta, crackers, baked goods
Miscellaneous Acidic Items
Further acidic items to reduce intake of:
- Refined oils – canola, vegetable, soybean oil
- Refined sugar, artificial sweeteners
- Packaged snacks, fast food
- Sodas, energy drinks
- Alcohol, coffee
By focusing on a rainbow of alkaline fruits and veggies while limiting acidic animal proteins and processed snacks, an alkaline diet can support better health.
