Maintaining a proper pH balance in the body is important for optimal health and wellbeing. The pH scale ranges from 0-14, with 0 being the most acidic and 14 being the most alkaline. The ideal pH range for blood is between 7.35-7.45, which is slightly alkaline. Even small fluctuations in pH levels can affect enzyme function, digestion, and biochemical reactions in the body. Diet plays a major role in pH balance. Certain foods can make the body more acidic or alkaline. An imbalanced pH diet high in acidic foods like meat, grains, and sugar causes the body to be in a constant state of low-grade acidosis. This can lead to issues like reduced bone density, muscle wasting, inflammation, and chronic disease over time. Understanding what foods cause pH imbalance can help you make dietary tweaks to support a healthy pH balance.
Acidic Foods That Can Cause pH Imbalance
Some of the most acidic foods that can contribute to low pH levels and acidosis include:
- Meat – All meats, including beef, pork, lamb, poultry, seafood.
- Dairy – Cheese, milk, butter, yogurt, ice cream.
- Grains – Wheat, barley, rice, oats, corn.
- Legumes – All beans, lentils, soy.
- Nuts and seeds – Peanuts, cashews, walnuts.
- Sugar and sweets – Refined sugar, chocolate, soft drinks.
- Packaged and processed foods – Fast food, chips, pizza.
- Alcohol – Beer, wine, liquor.
- Coffee and tea – Caffeinated varieties.
- Eggs
- Artificial sweeteners – Aspartame, saccharin.
These acidic foods leave behind an acidic ash after they are metabolized which causes the blood to become more acidic. The body will buffer to normalize pH, but chronic overconsumption of acidic foods draws alkaline minerals out of the bones and tissues which can be detrimental over time.
Alkaline Foods That Help Balance pH
Focusing on more alkaline foods can counterbalance acidic meals and help preserve optimal pH levels. Beneficial alkaline foods include:
- Most fruits – Citrus, melons, grapes, mango, banana, berries.
- Most vegetables – Lettuce, spinach, kale, broccoli, tomatoes, peppers, carrots.
- Root vegetables – Onions, sweet potatoes, potatoes, yams, garlic.
- Herbs and seasonings – Basil, parsley, thyme, oregano, ginger.
- Nuts – Almonds, chestnuts, brazil nuts.
- Soy – Tofu, edamame, tempeh.
- Seeds – Pumpkin, sunflower, chia, hemp.
- Sprouted grains – Sprouted quinoa, buckwheat, wheat.
- Alkaline water – pH 8 or higher.
These more alkaline foods can help neutralize acidity and prevent pH levels from dropping too low. Getting plenty of fruits and vegetables at each meal goes a long way towards maintaining balance.
How Foods Affect Acid-Base Balance
Foods affect pH balance based on how they are metabolized and the type of residue they leave behind. There are three main factors that determine if a food is alkalizing or acidifying:
- Mineral content – Foods higher in minerals like magnesium, calcium and potassium are more alkaline.
- Sulfur content – Sulfur-rich foods tend to be more acidic.
- Digestion and absorption – Fiber-rich plant foods tend to have an alkalizing effect since they are not completely digested.
When looking at a food’s impact on pH, it’s best to consider all these factors. For example, lemons contain citric acid but actually have an alkalizing effect on the body after digestion thanks to their high mineral content. Meat is high in protein and sulfur-containing amino acids, leaving behind acidic byproducts as it is metabolized. Understanding how foods are processed in the body provides a fuller picture of whether they are net acid or alkaline.
Foods to Limit for pH Balance
To help support an alkaline environment and healthy pH levels, it is best to limit intake of very acidic foods. Top foods to reduce include:
| Food Group | Foods to Limit |
|---|---|
| Meat | Beef, pork, lamb, chicken, turkey, fish, seafood |
| Dairy | Cheese, yogurt, milk, butter, ice cream |
| Grains | Bread, pasta, rice, oats, wheat, corn, barley |
| Beans & Legumes | All beans, lentils, soybeans, peanuts |
| Nuts & Seeds | Peanuts, walnuts, cashews |
| Packaged Foods | Fast food, chips, cereal, pizza, soda |
| Sweets | Refined sugar, chocolate, candy, desserts |
| Beverages | Coffee, alcohol, carbonated drinks |
These foods are considered acidifying and can contribute to low pH levels when consumed in excess. Limiting portion sizes and reducing intake of these acidic foods is recommended.
Tips for Improving pH Balance Through Diet
Making some diet and lifestyle changes can help restore proper pH levels and prevent acidosis. Here are some tips for improving pH balance through food choices:
- Eat plenty of fresh fruits and vegetables at each meal.
- Choose plant-based proteins like beans, legumes, nuts and seeds over meats.
- Swap refined grains with sprouted grains and pseudograins like quinoa or buckwheat.
- Limit high acid foods like processed meats, soft drinks, sweets, and fast foods.
- Stay hydrated with alkaline water.
- Reduce or eliminate alcohol and caffeine which are acidic.
- Opt for healthy fats like olive oil and avocado.
- Season foods with lemon, apple cider vinegar, miso or alkaline herbs.
- Drink green juices and smoothies made with leafy greens and low sugar fruits.
- Take alkalizing supplements like greens powders if diet is lacking produce.
Using pH Test Strips
Testing your pH regularly with strips or an electronic meter can help you gauge the acid-alkaline balance of your diet and body. Here’s how to use pH test strips:
- Purchase pH test strips for saliva or urine testing.
- Follow package directions for collecting saliva or urine sample.
- Dip the test strip into the sample and compare color change to pH color chart.
- Optimal pH is around 7.4, but anything between 6.5-7.5 is acceptable.
- Results below 6.5 indicate increasing acidity, take steps to alkalize.
- Retest every week or two and adjust diet if needed.
Testing pH can provide objective feedback on the acid-alkaline balance of your diet and help steer food choices. Aim for a reading in the ideal range.
Dangers of Acidosis on Health
When pH chronically falls outside the normal range it leads to a condition called acidosis. Acidosis from a highly acidic diet can negatively impact several aspects of health:
- Weakens bones and teeth – Minerals are leached to buffer acids.
- Muscle wasting and reduced performance – Acids break down tissues.
- Compromised immunity – Acids impact enzyme and cell function.
- Inflammation – Acidity increases inflammatory pathways.
- Hormone disruption – pH impacts endocrine system.
- Fatigue and low energy – Cellular processes are disrupted.
- Weight gain – Acidity reduced protein synthesis and metabolism.
- Headaches and mood issues – Acids have neurological effects.
Even mildly acidic pH levels can contribute to the development of chronic diseases over the long-term. Monitoring pH and limiting acidic foods can help maintain wellness.
Conclusion
Achieving an optimal pH balance involves limiting acidic foods that can throw off this delicate equilibrium. Meat, dairy, grains, alcohol, processed foods and sugar tend to be highly acidic and can cause the body’s pH to become too low when consumed in excess. Focusing on a diet high in alkalizing fruits, vegetables, nuts, seeds and plant proteins will help buffer acids and preserve a healthy pH balance. Testing pH regularly and making dietary adjustments as needed can prevent the potential negative health effects of acidosis. Balancing your diet to control acid-alkaline levels is an important tool for maintaining overall health and vitality.