How the Alkaline Diet Works

The alkaline diet is based on the thought that you can consume more alkaline-rich foods to change the body’s pH. The alkaline-ash hypothesis says that certain foods can cause a release of calcium from the bones, which may be beneficial. This extra release of calcium is thought to buffer the acid load from food consumption and excrete more calcium through the urine. ^[1] Fenton TR, Lyon AW, Eliasziw M, Tough SC, Hanley DA. Meta-Analysis of the effect of the Acid-Ash hypothesis of osteoporosis on calcium balance. Journal of Bone and Mineral Research. 2009;24(11):1835-1840. doi:10.1359/jbmr.090515 This hypothesis believes that the foods consumed either leave an acid or an alkaline “ash” behind after they are digested.

The alkaline diet is not proven, and more research is needed. In general, a pH of 0 to 6 is considered acidic, a pH of 7 is neutral, and a pH or 8 or higher is considered basic or alkaline. ^[2] Carnauba R, Baptistella A, Paschoal V, Hübscher G. Diet-Induced Low-Grade Metabolic Acidosis and Clinical Outcomes: A review. Nutrients. 2017;9(6):538. doi:10.3390/nu9060538 It is worth noting that the body tightly regulates blood pH between 7.35 and 7.45, and there are not many foods that you can eat or not eat to adjust this range. The alkaline diet suggests limiting foods that create more acid in the body can be helpful. These include: ^[2] Carnauba R, Baptistella A, Paschoal V, Hübscher G. Diet-Induced Low-Grade Metabolic Acidosis and Clinical Outcomes: A review. Nutrients. 2017;9(6):538. doi:10.3390/nu9060538

• Certain dairy products, like cheese
• Fish and seafood
• Some meats
• Processed grains and some starchier foods like brown rice and oats
• Carbonated beverages

As you can see, limiting some of these types of foods can be restrictive and could be difficult for some to follow. While diet may not change the inner alkalinity of the body, diet can impact the pH of the urine, which some people have used to monitor results. ^[3] Clinic C. What is the alkaline diet, and is it safe? Cleveland Clinic. Published August 15, 2022.

Benefits of the Alkaline Diet

While more research is needed to come to conclusive correlations on whether an alkaline diet actually improves health, there is some research to show that there may be benefits. Some of these benefits include: ^[4] Van Thomme KBB& G. The alkaline diet: What you need to know. MD Anderson Cancer Center. Published December 10, 2024. , ^[5] Han Y, An M, Yang L, Li L, Rao S, Cheng Y. Effect of acid or base interventions on Bone Health: A Systematic Review, Meta-Analysis, and Meta-Regression. Advances in Nutrition. 2021;12(4):1540-1557. doi:10.1093/advances/nmab002 , ^[6] LeWine HE MD. Is alkaline water better? Harvard Health. Published February 23, 2024. , ^[7] Schwalfenberg GK. The alkaline diet: Is there evidence that an alkaline pH diet benefits health? Journal of Environmental and Public Health. 2011;2012:1-7. doi:10.1155/2012/727630

Bone health:

Some research suggests that following an alkaline diet could be more bone protective because it is a diet rich in potassium and calcium. More research is needed.

Better digestion and/or reduced occurrence of reflux:

Some people have thought that drinking alkaline water may help reduce symptoms of heartburn. While it may be possible to briefly raise stomach pH by drinking a lot of alkaline water, this rise would only be temporary, and the body would quickly bring the pH back down to its normal range.

Cancer prevention:

An alkaline diet has been thought to help with cancer prevention for some people due to the idea that cancer tumors can be surrounded by an acidic environment. However, eating more alkaline foods may not change the environment surrounding tumors, and this diet needs to be approached cautiously for people living with cancer. There is not enough research to suggest that an alkaline diet is helpful for cancer.

Some of the alkaline diet benefits listed may actually have more to do with the inclusion of less processed and wholesome foods like fruits and vegetables. It is always best to consult a qualified care provider before engaging in any new diet plan.

Foods to Eat on an Alkaline Diet

If you want to follow an alkaline diet, it is helpful to know which foods to focus on. The following foods are more alkaline-forming: ^[8] Ai C. Alkaline diet: Foods high in alkaline - Consensus: AI Search Engine for Research. Consensus: AI Search Engine for Research. Published June 30, 2025. , ^[9] energiseforlife.com. The Definitive Acid & Alkaline Food Chart.

Vegetables:

Veggies like spinach, kale, broccoli, cucumber, and zucchini can be helpful. These foods are packed with nutrients that have high alkaline content. The leafy greens have alkalizing minerals, and some root veggies are also considered to be alkaline-forming foods.

Fruits

Some fruits, especially those that are lower in sugar, are more alkaline-forming. These include fruits like avocado, lemon, berries, bananas, and watermelon (even though watermelon is not low in sugar).

Fruits contain a fair amount of potassium, which can help neutralize acid in the body.

Legumes and seeds

Certain beans like lentils and chickpeas, and certain seeds like flax and chia, can be more alkaline-forming. Legumes are a good protein source, and nuts and seeds provide omega-3s that help alkalize the body.

Whole grains

Certain grains like quinoa, buckwheat, and millet can be included on an alkaline diet. These are mildly alkaline and provide the body with a rich source of B vitamins and fiber to help alkalize the body.

Beverages

Some beverages, like herbal teas, lemon water, and certain green juices, can help alkalize the body. They provide good sources of vitamins and minerals that can help keep the body more alkaline.

Although lemon is an acid source, it does seem to have an alkalizing effect after it is metabolized.

Foods to Avoid or Limit on an Alkaline Diet

You will want to limit acid-producing foods on an alkaline diet. These foods include:

• Some animal proteins: Certain proteins, like red meat, poultry, and eggs, can be more acid-forming.
• Dairy: Certain dairy sources, like milk, cheese, and yogurt, can be more acid-forming.
• Refined grains: Some grains, like white breads and pastas, can be more acid-producing.
• Sugar and processed foods: Certain foods like candy, fast foods, and sodas can be more acid-forming.
• Caffeine and alcohol: Limiting certain caffeine sources like coffee, as well as beer and wine, is advised since they can be more acid-producing.

While some of these foods are acidic, they are likely not harmful in moderation. You will likely not need to eliminate these completely unless it is medically advised. It is always best to consult a qualified healthcare provider for personalized guidance and information.

Pros and Cons of the Alkaline Diet

If you are considering going on an alkaline diet, it may be helpful to weigh alkaline diet pros and cons. Some of the pros of an alkaline diet include: ^[10] Is an alkaline diet best for your health?

• It may encourage a more plant-based way of eating. Trying to consume more plants is likely beneficial for all people. More plants also help boost fiber, vitamins, and minerals that can help boost antioxidant content. This may also generally help reduce inflammation.
• It may help reduce the consumption of processed and/or junk foods. Because there is more of a focus on whole, plant-based foods, there may be less of a focus on processed or less nutrient-dense foods.
• It may help support a healthy weight. Including more balanced meals may help optimize weight and/or body composition.

It is also important to consider some of the cons of an alkaline diet. Some of the cons may include: ^[3] Clinic C. What is the alkaline diet, and is it safe? Cleveland Clinic. Published August 15, 2022.

• An alkaline diet isn’t rooted in deep scientific literature. Several sources dispute this diet’s efficacy, and more research is needed to draw conclusions. Some of the claims that are in favor of the alkaline diet are also disputed (for example, that this diet may help change the body’s inner pH levels).
• An alkaline diet may be too restrictive and may lead to nutrient deficiencies. Because of the limitations, it may not be possible to get the vitamins and minerals you need to thrive.
• An alkaline diet may mislead people into limiting healthy foods due to their acid content. Certain foods that are recommended to be restricted on this diet may have health benefits. For example, lean meats and yogurt are generally considered healthy foods even though they may be acid-producing.
• An alkaline diet may cause an overfocus on urine pH, which may be unnecessary or misleading.

Who Should (or Shouldn’t) Try it?

If you are thinking about starting an alkaline diet, it can be helpful to begin by understanding whether you are a good fit. People who could benefit from this diet include those with acid reflux or kidney concerns, or those looking to incorporate more plant-based foods into their diet.

Those who should not try this diet are those who have a history of eating disorders, those who have a history of extreme dieting, or those who are taking certain medications. If you are thinking about starting this diet, it is best to consult a qualified healthcare provider, such as a dietitian.

Sample Alkaline-Friendly Meal Day

If you want to try a day on a low alkaline diet, use some of these meal and snack ideas:

• Breakfast: Smoothie with spinach, avocado, banana, and almond milk
• Snack: Apple and a handful of almonds
• Lunch: Quinoa bowl with kale, roasted veggies, tofu, and a lemon tahini dressing
• Snack: Herbal tea and oven-baked zucchini chips
• Dinner: Lentil stew with sweet potato and herbs

Conclusion

Overall, the alkaline diet is a plant-forward way of eating that can help establish healthy habits for some people. Although more research is needed to determine if it is truly effective, it may be appropriate for some people. In general, eating more veggies and whole grains and fewer processed foods is beneficial for most people, regardless of pH levels. If you are considering this way of eating, talk with a healthcare provider about engaging in this diet in a balanced way.