11 Alkaline Foods To Eat on an Alkaline Diet

Alkaline diets prioritize alkaline, or low-acid, foods to maintain a healthy acid-base balance in the body. Some research shows that alkaline diets can protect against disease and support heart health by reducing blood pressure and cholesterol levels and helping with weight loss.

Foods like fruits, vegetables, and beans are considered alkaline, while meat and refined grains are considered acidic.

Your body constantly works to maintain a healthy acid-base balance, which is the optimal balance between acidity and alkalinity. Acidity is measured by a pH scale, which is a range of 0-14, with 0 being the most acidic and 14 being the most basic or alkaline. Your blood pH is maintained at about 7.4, which is slightly alkaline.

Your kidneys and lungs are the organs that work the most to maintain your blood’s slightly neutral pH through different mechanisms. Lungs breathe out carbon dioxide, and your kidneys help your body pass acid through your urine.

That said, your food choices impact your body’s ability to maintain this slightly neutral pH. Foods with a high dietary acid load (DAL) make it harder for your kidneys to remove acid and maintain a healthy pH. DAL is a measure of the amount of acid in your diet based on a food’s potential renal acid load (PRAL) (how a food contributes to acid in your body) as well as the food’s alkalizing components.

Animal proteins, like red meat and refined grains, produce a high DAL, while most plant-based foods, such as fruits, vegetables, and legumes, contribute to a more alkaline environment. Diets with a high DAL are associated with several health concerns, like an increased risk of depression and high blood pressure.

It is recommended that people follow a diet that prioritizes eating fewer foods that promote DAL and more alkalizing foods like fruits, vegetables, legumes, and nuts.

Blueberries are some of the healthiest fruits you can eat. They’re high in plant pigments called anthocyanins, which have powerful anti-inflammatory and antioxidant effects on the body.

Studies show that eating a one-third-cup serving of blueberries daily can reduce the risk of several health conditions, including heart disease and type 2 diabetes. Blueberries are an alkaline food with a low PRAL.

Lentils have a low PRAL and are often included in alkaline diets. One cup of lentils has 17.9 grams of protein, more protein than two large eggs.

Lentils are also high in magnesium and potassium, which are minerals that contribute to a more alkaline environment. One cup of lentils provides 16% of the Daily Value (DV) for potassium and 17% for magnesium.

Cruciferous vegetables, like broccoli, are usually a part of alkaline diets because they contribute to a more alkaline environment in the body. One cup of cooked broccoli covers 10% of your DV for potassium and 8% for magnesium.

Like lentils, chickpeas are an excellent source of plant-based protein and can substitute for animal proteins with a high PRAL, like red meat. Chickpeas are also high in minerals that contribute to alkalinity, such as magnesium and potassium. One cup of chickpeas covers nearly 20% of your DV for magnesium.

One cup of chickpeas has 14.5 grams of protein and 12.5 grams of fiber, which supports digestive health by promoting regular and comfortable bowel movements and feeding beneficial gut bacteria.

Avocados have a low PRAL and are very healthy. They provide omega-3 fatty acids, fiber, vitamins, and minerals. Avocados are rich in folate, vitamin E, vitamin C, and alkalizing magnesium, making them a smart choice for supporting a healthy acid-base balance.

Blackberries are full of nutrients and phytochemicals that can improve and protect health in several ways. 

Blackberries are high in anthocyanins and phenolic compounds such as quercetin, which have potent antioxidant and anti-inflammatory effects in the body. Studies show that blackberries have more antioxidants than blackcurrants, red raspberries, and gooseberries.

In addition to their high antioxidant content, blackberries have a low PRAL and are a delicious way to support your body’s acid-base regulation.

Arugula is another cruciferous vegetable that has a low PRAL.

It is also a good source of nutrients like vitamins A, C, and K and folate. It’s also high in protective plant compounds, such as antioxidants like quercetin and kaempferol. Studies show that diets rich in vegetables with flavonols like arugula may protect against several health conditions, including heart disease and certain cancers.

Eating apples has been linked to health benefits such as a reduced risk of common conditions like type 2 diabetes and heart disease. Fruits, including apples, are some of the most alkaline foods you can eat. Eating more apples and other fruits can support your body’s acid-base regulation and optimal health. 

9. Kale 

Dark green leafy vegetables, like kale, are an important part of diets with a low DAL, such as the Mediterranean diet and DASH diets. Kale is high in alkalizing minerals. One cup of cooked kale provides 27% of your DV for calcium. Calcium supports a more alkaline environment in your body.

Dark chocolate is considered an alkaline food with a low PRAL. It’s a good source of alkalizing minerals like magnesium. A 1-ounce serving of dark chocolate containing 70-85% cocoa solids provides 15% of your DV for magnesium.

Dark chocolate also contains phytochemicals, such as flavonoids (plant chemicals that are high in antioxidants and other benefits) and compounds like catechins and anthocyanins. Research shows that cocoa products like dark chocolate have the highest flavonoid content by weight compared to any other food, making it a healthier choice than sweets with high DALs, such as refined baked goods.

Carrots are colorful root vegetables that can be enjoyed on an alkaline diet. In addition to their low PRAL, carrots are an excellent source of carotenoid antioxidants, such as lutein and zeaxanthin.

Carotenoids protect your cells and may help lower the risk of several health conditions, including eye diseases like glaucoma and age-related macular degeneration (ARMD), which is currently the leading cause of vision loss in older people.

While some foods contribute to a more alkaline environment in the body, other foods, such as red meat and refined grains, are more acidic. These higher-acid foods contain nutrients like phosphorus and sulfur-containing amino acids, which contribute to a more acidic environment.

Diets high in acids are usually rich in animal proteins and processed foods, such as fast food and snack foods. Here are a few foods and drinks to limit or avoid when trying to follow a more alkaline diet:

• Red meat
• Processed meats like bacon
• Soda
• Salty foods
• Fast food
• Refined baked goods
• Cheese

You don’t have to cut out these foods completely, but limiting these foods can help contribute to a more alkaline environment in your body, reducing how much your kidneys and lungs have to work to maintain a good acid-base balance.

Studies show that following a low DAL eating pattern may support your health in several ways. A study on 29,000 people found that people following low-PRAL diets (diets high in fruits and vegetables and low in red meat and refined foods) consume more nutrients. They had a higher fiber intake and better potassium-to-sodium intake ratio—which is essential for acid-base regulation—compared to people following high-PRAL diets.

Low-DAL eating patterns may also protect against health conditions like depression, heart disease, and kidney disease.

It’s not necessary to eliminate all foods with a high PRAL from your diet. Dairy food and seafood have high PRAL but are a source of other essential nutrients, such as calcium, vitamin D, and protein.

Some foods have an alkalizing (acid-reducing) effect on the body, while others contain components that contribute to acid production, such as phosphorus and amino acids that contain sulfur.

Eating more alkalizing foods such as beans, berries, leafy greens, and dark chocolate while eating less acid-forming foods like red meat and refined grains can protect against several health conditions and help your body maintain its acid-base balance.