More and more people are interested in alkaline nutrition as a way to improve their health and increase their well-being. But what is behind this nutritional trend, and what scientific facts are there? In this article, you will learn everything you need to know about alkaline nutrition and how you can integrate it into your daily routine – including tips for a delicious, alkaline breakfast.
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What is an alkaline diet?
The alkaline diet is based on the idea that certain foods can influence the pH value in the body. It aims to regulate the acid-base balance of the body by reducing acid-forming foods and favoring base-forming foods. Acid-forming foods such as meat, dairy products and processed foods are said to harm the body, while alkaline foods such as fruit, vegetables, nuts and seeds promote well-being.
It is important to know that the body regulates the pH of the blood very strictly, independently of nutrition. However, acid-forming foods can put a strain on the kidneys in the long term and promote other health issues. An alkaline diet therefore provides support by consuming nutrient-rich and unprocessed foods, rather than by directly influencing the pH value.
Which foods are alkaline?
A variety of foods support the acid-base balance of the body and promote health. Here is an overview of the most important alkaline-forming foods:
Alkaline fruits and vegetables
Fresh fruits and vegetables make up the largest proportion of alkaline foods. They provide valuable vitamins, minerals and antioxidants that promote health. These include:
- Berries (e.g. strawberries, blueberries)
- apples
- bananas
- spinach
- broccoli
- carrots
Oats in an alkaline diet
Although oats are not considered strictly alkaline, they are in the neutral to slightly acid-forming range and can be easily integrated into a balanced diet. Combined with alkaline foods such as fresh fruit, nuts or seeds, the fiber-rich oats provide a nutritious basis for a healthy breakfast. For example, you can refine porridge, overnight oats or muesli with these alkaline ingredients.
Alkaline grain alternatives
In addition to oats, there are a number of alkaline grain alternatives that should be preferred in an alkaline diet. These grains are high in fiber, vitamins, and minerals and can help keep the body in balance. The most important alkaline grains include:
- quinoa
- millet
- buckwheat
These grain alternatives can be used in a variety of ways in the kitchen – from salads to side dishes to breakfast dishes.
Alkaline nuts and seeds
Nuts and seeds are important components of an alkaline diet because they provide healthy fats, proteins and fiber. The following nuts and seeds are alkaline-forming:
- almonds
- walnuts
- macadamia nuts
- pumpkin seeds
- sunflower seeds
- chia seeds
- flaxseeds
They are ideal as a snack, as a topping for muesli or porridge or as an ingredient in smoothies. Nuts and seeds aid digestion and help to maintain the acid-base balance in the body.
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What should be avoided in an alkaline diet?
Acid-forming foods include, above all, those that negatively affect the body's pH and increase acidity. These foods should be avoided or greatly reduced in an alkaline diet:
- Animal products:
- meat (especially red meat), poultry, fish, as well as dairy products and eggs are considered highly acid-forming. Consuming these products increases the acid content in the body because they contain proteins and fats that release acidic waste products during digestion. Those who follow an alkaline diet should minimize their consumption of these foods and replace them with plant-based protein sources such as legumes and nuts.
- Processed foods:
- Foods that have been heavily processed by industry, such as ready meals, frozen foods, crisps, biscuits and other snacks, are often high in sugar, refined flour and unhealthy fats, which disrupt the acid-base balance. Preservatives and flavor enhancers can also have an acid-forming effect. These products should be replaced with fresh, unprocessed foods that do not burden the body.
- Sugar and sweeteners:
- Sugar in any form, especially refined sugar and artificial sweeteners, leads to high acid levels in the body. Sugar-sweetened drinks, sweets, pastries and heavily sweetened breakfast cereals contribute significantly to acidification. Instead, natural sweeteners such as maple syrup, dates or stevia should be used in moderation.
- Cereal products made from white flour:
- white flour and products made from it, such as bread, pasta, biscuits and cakes, are acid-forming because they are highly processed and have lost most of their natural nutrients. Whole grain alternatives such as spelt, quinoa or millet are less acid-forming and also provide valuable fiber and nutrients.
- Coffee and caffeinated drinks:
- Coffee and caffeinated drinks such as cola and energy drinks have a strong acidifying effect. Caffeine can lower the body's pH, while added sugars and chemicals further increase acidity. Good substitutes for coffee are herbal teas or green tea, which has alkaline properties.
- Alcoholic drinks:
- alcohol, especially wine, beer and spirits, has a strong acidifying effect on the body. Alcohol disrupts the body's metabolism and acid excretion, resulting in an increased strain on the acid-base balance. Alcohol should therefore be avoided as much as possible or only consumed in small quantities.
Alternatives and tips for an alkaline-rich diet
To keep the acid-base balance in equilibrium, the focus should be on fresh, unprocessed, plant-based foods. Here are some tips on how you can replace acid-forming foods:
- Replace animal proteins: Replace meat with plant-based proteins such as lentils, chickpeas, beans, tofu and tempeh.
- Avoid processed foods: Opt for fresh, homemade meals with unprocessed ingredients to avoid acid formation.
- Reduce sweets and sugar: Use fruit instead for natural sweetness or use maple syrup and dates.
- Replace white flour products: Switch to whole grains such as spelt, quinoa, millet or buckwheat.
- Replace coffee with tea: Drink herbal and green teas instead of coffee to reduce the acid load.
- Avoid alcohol: Reduce your alcohol consumption and replace it with alkaline drinks such as lemon water or herbal tea.
The health benefits of an alkaline diet
An alkaline diet that includes lots of fresh fruits, vegetables, nuts, and seeds offers several proven health benefits. These are mainly based on the nutrient density and the positive effects on metabolism and the immune system. Here are some of the most important scientifically proven benefits:
- Better digestion:
- Alkaline foods such as fruits and vegetables are high in fiber, which supports bowel health and promotes intestinal function. Fiber helps prevent constipation and supports the growth of healthy intestinal bacteria (Slavin, 2013).
- Strengthening the immune system:
- The high levels of vitamins, minerals, and antioxidants in alkaline foods strengthen the immune system and help the body fight off infections. Vitamin C, which is found in many fruits and berries, is particularly important for strengthening the immune system and fighting inflammation (Carr & Maggini, 2017).
- Weight loss:
- A diet rich in alkaline plant-based foods can help you lose weight because it is low in calories but high in nutrients. Scientific studies have shown that high-fiber plant-based diets promote satiety and help reduce calories, leading to healthy weight loss (Slavin, 2013).
- Improvement in kidney function:
- An alkaline diet can actually support kidney function, especially for people with chronic kidney disease. An increased acid load in the body, often caused by eating animal proteins and processed foods, is associated with a worsening of kidney function. Studies show that reducing acid intake by eating an alkaline diet rich in fruits and vegetables can improve kidney function and reduce the risk of kidney stones (Di Daniele et al., 2021).
Alkaline breakfast: the perfect start to the day
An alkaline breakfast lays the foundation for an energetic and healthy day. With the right ingredients, you can already steer your acid-base balance in the right direction in the morning.
An alkaline breakfast could consist of a smoothie with spinach, berries and a hint of ginger, or an oat-based porridge with fresh fruit and almonds. Verival offers a wide range of porridges and mueslis that you can easily supplement with alkaline ingredients such as fresh fruit and nuts.
Alkaline nutrition: myths and facts
Myth: an alkaline diet changes the pH of the blood
It is often claimed that an alkaline diet changes the pH of the blood. In fact, the body regulates blood pH very strictly, regardless of what we eat. Although a diet rich in fruit and vegetables can change the pH of the urine, the blood pH remains unchanged.
Fact: Fruits and vegetables have proven health benefits
Regardless of whether they are considered “alkaline-forming”, fruits and vegetables are extremely healthy. They can reduce the risk of chronic diseases such as cardiovascular diseases and high blood pressure. Several studies have shown that people who eat a lot of fruits and vegetables are less likely to suffer from such diseases (Aune et al., 2017)
Myth: An acid-forming diet causes osteoporosis
There is no scientific basis for acid-forming foods causing osteoporosis. In fact, recent studies show that a high-protein diet, even if considered acid-forming, can support bone health as long as there is enough calcium (Fenton et al., 2009).
Fact: An alkaline diet can relieve the kidneys
Studies show that a diet high in fruits and vegetables can be especially helpful for people with chronic kidney disease. It can help relieve the kidneys and support kidney function by reducing the acid load in the body (Di Daniele et al., 2021).
Conclusion: Why an alkaline diet makes sense in the long term
An alkaline diet not only promotes your short-term well-being, but also has long-term health benefits. With its high proportion of fresh fruits, vegetables, and plant-based foods, it supports your digestion, strengthens your immune system, and helps you maintain a healthy weight. It can also reduce your risk of chronic diseases such as cardiovascular problems or kidney disease. Avoiding highly processed and acid-forming foods is easy to implement in your everyday life – whether it's with creative smoothies, a filling porridge or a fresh salad. If you want more energy and vitality in the long term, it is worth integrating the principles of an alkaline diet into your life step by step.
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Sources
- Aune, D., Giovannucci, E., Boffetta, P., et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer, and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029-1056. https://doi.org/10.1093/ije/dyw319
- Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
- Di Daniele, N., et al. (2021). Nutritional Approaches for the Management of Metabolic Acidosis in Chronic Kidney Disease. Nutrients. https://doi.org/10.3390/nu13082534
- Fenton, T. R., Lyon, A. W., Eliasziw, M., et al. (2009). Meta-analysis of the effect of the acid-ash hypothesis of osteoporosis on calcium balance. Journal of Bone and Mineral Research, 24(11), 1835-1840. https://doi.org/10.1359/jbmr.090515
- Slavin, J. L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417
Frequently asked questions
What can you eat on an alkaline diet?
An alkaline diet consists mainly of fresh fruit, vegetables, nuts, seeds and certain grain alternatives such as quinoa and millet. These foods are rich in vitamins, minerals and fiber and support healthy digestion and general well-being.
What should you avoid eating on an alkaline diet?
Foods to avoid in an alkaline diet include, above all, highly acid-forming foods such as meat, dairy products, sugar, processed foods, caffeinated drinks and alcoholic beverages. These can increase the acid load in the body and should therefore be reduced or avoided.
Is an alkaline diet healthy?
Yes, an alkaline diet is considered healthy because it is rich in fruits, vegetables, and plant-based foods that provide many vitamins and antioxidants. It supports digestion, strengthens the immune system, and can reduce the risk of chronic diseases such as cardiovascular diseases and high blood pressure in the long term.
How do I keep my body alkaline?
To eat an alkaline diet, you should focus on plant-based foods, especially fresh fruits and vegetables, nuts, seeds, and grain alternatives like quinoa or millet. Avoid or reduce acid-forming foods like meat, sugar, coffee, and alcohol and incorporate more plant-based meals into your daily routine for long-term health benefits.