Alkaline Diet Food List – Getting Started
The alkaline diet is based on the concept that eating alkaline foods instead of acid-generating meals can enhance your health.
According to the principles of the alkaline diet, consuming foods that produce acidic ash increases acidity levels in your blood.
If you consume foods that generate alkaline ash the alkalinity levels in your blood rise.
Based on the acid ash theory, acidic ash increases your risk of contracting diseases while alkaline ash protects you from illness.
Food constituents that trigger an acidic ash formation include:
Alkaline constituents that alkaline production includes:
Some food groups are said to be alkaline, acidic, or neutral as we shall see below.
- Alkaline: nuts, fruits, vegetables, and legumes
- Acidic: poultry, meat, fish, eggs, dairy, alcohol, and grains
- Neutral: sugars, starches, natural fats
What you Should Include in Your Alkaline Diet Food List
The alkaline diet is designed around the PH level of individual foods. Some varieties come with less strictness meaning users may consume grains even though they are somewhat acidic.
If you are on an alkaline diet, consider avoiding acidic and neutral foods and only focus on alkaline options.
There is no defined alkaline diet meal plan but you can use this list of recommended alkaline foods to create meals that work for you.
Remember, if you consume lots of junk or processed food or red meat you should adopt an alkaline diet. Here are some of the recommended foods for your alkaline diet.
1. Green Leafy Veggies
According to experts, a big percentage of green leafy veggies available leave an alkaline effect on your body.
This explains why health experts recommend the addition of green vegetables to your daily diet.
Green veggies come with essential minerals which facilitate the execution of various functions in your body. Powerful green leafy vegetables you can consider include:
- Mustard greens
2. Citrus Fruits
Some people believe that citrus fruits are overly acidic and have an acidic effect on the human body. However, they are some of the best alkaline foods.
Lime, lemon, and oranges contain lots of vitamin C and facilitate the detoxification of your system. They can also offer relief from heartburn and excess acidity.
3. Broccoli and Cauliflower
Broccoli or cauliflower sauteed in gobi matar or Asian spices is ideal for an alkaline diet. Both vegetables contain phytochemicals that are vital for the body.
You can add other items to your cauliflower broccoli mixtures like green peas, beans, and capsicum.
4. Sea Salt and Seaweed
Sea vegetables and seaweed contain up to 12 more mineral levels than their land-grown counterparts. They are also highly alkaline and are packed with numerous benefits for your body system.
You can include some kelp or nori in your stir-fry bowl or prepare sushi at home. Further, you can utilize seaweed in your homemade sushi recipe.
Sprinkle small amounts of sea salt in your omelet, soup, or salad.
5. Root Vegetables
Root veggies like sweet potatoes, lotus and taro root, carrots, and beetroots are good sources of alkaline. Roasting these veggies gives them a great taste.
You can sprinkle some seasoning and spices to make them tastier. Overcooking root vegetables will result in a loss of nutrients. You can include root veggies in your stir-fries, soups, and salads.
6. Seasonal Fruits
Health experts and nutritionists understand that including seasonal fruits in your alkaline diet is beneficial to your health.
They contain lots of antioxidants, minerals, and vitamins that facilitate a range of functions in your body. Seasonal fruits are great sources of alkaline. Some options you may consider include:
7. Onion, Ginger, and Garlic
Onion, ginger, and garlic are some of the most essential flavor-enhancing ingredients in cooking. You can use them in various other ways like:
- Use garlic to improve your breakfast toast’s flavor
- Add freshly chopped onions to your salads
- Add grated ginger to tea or soup
Nuts are not only great sources of good quality fats, but they also generate an alkaline effect in your body.
However, they contain high amounts of calories and you should consume them sparingly. Some nuts you can include in your alkaline diet include:
9. Other Alkaline Foods you Can Eat Include:
- Sugar-free or unsweetened fruit juices
- Black currants
- Soy food
- Mineral soda water
- Neutral Foods to Eat Sparingly Include:
- Low-fat milk, butter, cream, and olive oil
What to Eliminate from Your Alkaline Diet Food List
Too much acidity in your body can be dangerous. However, you can control any symptoms by avoiding the following foods.
When fat enters your stomach, it stimulates the release of the cholecystokinin hormone which makes the LES (lower esophageal sphincter) relax.
When that happens, stomach acid moves up the esophagus.
High-fat foods can also slow down stomach emptying. Consuming high-fat foods makes you vulnerable to reflux symptoms.
As a result, reducing your daily consumption of fat can reduce the symptoms. Here are some high-fat content foods you should avoid.
- Onion rings and French fries
- Full-fat dairy commodities like whole milk, butter, sour cream, and regular cheese
- Bacon fat, lard, and ham fat
- Fried or fatty cuts of lamb, pork, or beef
- Snacks or desserts like ice cream
- Greasy and oily foods
- Creamy salad dressings, gravies, and cream sauces
- Potato crisps
Chocolate contains methylxanthine, an ingredient said to relax the smooth lower esophageal sphincter muscle which increases reflux.
Worth mentioning is that people are different and what triggers acidity in one person may not affect another.
If you experience severe symptoms, consider eliminating flour-based foods like crackers and bread, and dairy moderately and see whether your symptoms improve.
Some studies suggest that spicy foods often trigger burning symptoms and abdominal pain, especially in people with gastrointestinal complications.
Capsaicin, a chemical compound that gives food a spicy taste can trigger irritation in some sections of your esophagus, resulting in acid reflux.
A study discovered that spicy stews often triggered GERD (gastroesophageal reflux disease) symptoms in nearly half of the reported cases.
Another study found that people who consume spicy food regularly have fewer GERD symptoms but there is no conclusive research to support these claims.
Consider avoiding spicy foods if you suffer from acid reflux.
Lifestyle Tips you can Adopt while on an Alkaline Diet
Making lifestyle changes can come in handy to help you manage acidity symptoms. These include:
- Maintain a healthy weight
- Stop smoking and avoid alcohol
- Take medication that inhibits the production of acids like antacids. Do not overuse them as doing so can have negative effects on your health.
- Chew spearmint and peppermint-free gum
- Eat slowly and avoid overeating
- Avoid eating 3 hours before retiring to bed
- Wear loose clothing
An alkaline diet is healthy and it encourages the consumption of healthy plant-based foods, vegetables, and fruits. However, it discourages junk foods.
Some studies suggest that alkaline diet foods can reduce acidity in your body and protect you from contracting diseases.
While some alkaline diet foods are said to be acidic, they are a great source of alkali.
|Alkaline Foods to Avoid||Alkaline Foods to Avoid|
|Alkaline Foods to Eat||Food constituents like sulfur, protein, and phosphate|
|Food constituents like calcium, magnesium, and potassium||High fat foods like onion rings and French fries, ham fat, lard, potato crispis, fatty or fried beef, lamp, or pork, ice cream, sour cream, butter, whole milk, regular cheese, and bacon fat|
|Greeny leafy vegetables like kales, parsley, arugula, celery, spinach, lettuce, mustard greens||Chocolate|
|Citrus fruits like lemon, lime, and oranges||Spicy foods|
|Broccoli and cauliflower||Beverages like alcohol|
|Sea salt and seaweed||Whole grains|
|Root vegetables like carrots, taro root, and beets||Eggs|
|Seasonal fruits like kiwi, pineapple, watermelon, nectarine, apricots, apples, grapefruit, and persimmon||Starches and sugars|
|Garlic, ginger, and onion|
|Nuts like chestnuts, cashews, and almonds|
|unsweetened or sugar-free fruit juices|
|Mineral soda water|
|Low-fat butter, milk, and cream|