When your diet includes a high acid load, your body neutralises these acids by drawing alkaline minerals (such as calcium and magnesium) from your bones, teeth, and muscles. Over time, this can impact bone health and overall well-being. To maintain balance, it’s important to focus on minimising acid-forming foods and prioritising alkaline-forming foods.
Understanding pH
The pH scale measures acidity and alkalinity, ranging from 0 to 14:
- 7.0 is neutral (the pH of pure distilled water).
- Below 7.0 is acidic—the lower the pH, the more acidic.
- Above 7.0 is alkaline—the higher the pH, the more alkaline.
pH Comparisons of Common Substances
Acidic Substances:
- 1.0 – Stomach acid
- 2.2 – Lemon juice
- 2.4 – Vinegar
- 4.0 – Wine and beer
- 4.5 – Tomatoes
- 6.6 – Milk
Neutral Substances:
- 7.0 – Distilled water
Alkaline Substances:
- 7.4 – Human blood
- 8.0 – Sea water
- 8.3 – Baking soda
- 10.5 – Milk of magnesia
- 11.0 – Ammonia
- 12.0 – Soapy water
- 13.0 – Lye (drain cleaner)
- 14.0 – Sodium hydroxide
The Body’s Natural Balance
All chemical reactions in the body rely on enzymes, which function optimally in a slightly alkaline environment (around pH 7.4). The body maintains a tightly controlled pH balance in the blood between 7.35 and 7.45. If the blood ever dropped below this range, it would be life-threatening. This means the body will always buffer any acidity to maintain stability—but at a cost.
What Makes a Food Acid- or Alkaline-Forming?
A food’s actual pH does not determine whether it is acid- or alkaline-forming. For example, citrus fruits are acidic but leave an alkaline residue in the body. What matters is how a food is metabolised and the residues it leaves behind.
Protein-rich foods, including meat, dairy, grains, nuts, and beans, contain sulfur- and phosphorus-based compounds that form acidic residues. The body neutralises these by using alkaline minerals, primarily calcium, which can be drawn from bones.
If the diet consistently generates acid residues, this may contribute to mineral depletion over time, affecting bone density and overall health.
Acid-Forming vs. Alkaline-Forming Foods
Acid-Forming Foods:
- Meat, poultry, fish
- Dairy (cheese, milk, yoghurt)
- Refined grains (white flour, white rice, pasta)
- Processed foods and sugars
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds (with a few exceptions)
Alkaline-Forming Foods:
- Fresh fruits (especially citrus, watermelon, and berries)
- Most vegetables (particularly leafy greens, cucumbers, celery, and sprouts)
- Root vegetables (beets, carrots, sweet potatoes)
- Fresh herbs (parsley, cilantro, basil)
How to Increase Alkaline Foods in Your Diet
- Eat more fresh fruits and vegetables. These should make up the majority of your meals.
- Replace refined grains with whole, alkaline-friendly options. Choose sprouted grains and non-acid-forming alternatives.
- Reduce processed and animal-based foods. These contribute significantly to acid residues in the body.
- Juice alkaline vegetables. Cucumber, celery, kale, and dandelion greens are excellent choices.
- Stay hydrated with mineral-rich water. Avoid artificially alkalised water, but ensure proper hydration with natural sources.
Misconceptions About pH and the Body
- The pH of food itself does not determine its effect on the body. It’s the metabolic residue that matters.
- You cannot change your blood pH through diet, but your body will use minerals from bones and tissues to maintain balance if necessary.
- Testing urine or saliva pH does not reflect blood pH but can indicate dietary trends.
- Citrus fruits, despite their acidic taste, are alkaline-forming when metabolised.
Final Thoughts
A diet rich in alkaline-forming foods supports mineral balance, bone health, and overall vitality. The goal isn’t to eliminate acid-forming foods entirely but to achieve a balance where at least 80% of your diet consists of alkaline-forming foods. Making these dietary shifts can help maintain optimal well-being and prevent unnecessary mineral depletion over time.