The concept of monitoring the body's acid/alkali balance to maintain health has been around for nearly a century. Since that discovery, people have been proposing the reduction of acidity and increase of alkalinity by adopting an alkaline diet. In general, the alkaline (ash) diet involves eating more alkaline foods such as: fresh low-sugar fruits (with an emphasis on citrus), all vegetables, root vegetables, nuts, and legumes, while at the same time avoiding acid-forming foods such as: grains, dairy, meat, sugar, alcohol, and caffeine.

Supporters believe this diet helps maintain healthy blood pH balance. They suggest it may support bone health, weight management, and energy levels. Evidence for preventing cancer and allergies remains limited.

Acid-Base Balance in the Body: Catabolism of the Tissues

The standard North American diet is high in protein, fat, sugar and phosphorus from the consumption of meats, refined grains, junk foods, salty foods, alcohol, coffee and soft drinks, and this results in a chronic, low-grade, metabolic acidosis (an acidic state in the body). The acid-base balance (pH) of the cellular environment affects almost all of the body's metabolic processes. In order to maintain homeostasis, the body must put in extra work to counteract the acidosis from our diets to allow healthy cellular reactions to continue. In fact, our blood pH is tightly maintained in a narrow range between 7.35 and 7.45. Since this pH balance in the blood is so important, our bodies are willing to sacrifice most other tissues to maintain it. In order to neutralize acidity in the blood, our body uses a complex chain of different acid-base balancing reactions that are often catabolic to our other tissues. One example of this requires leeching calcium out of the bones and into the bloodstream to help neutralize the acidity. Another involves breaking down available protein (often from our muscles) to release ammonia ions to provide a base to neutralize the acid. Unfortunately, increasing these levels in the bloodstream results in their loss through the kidneys into the urine, further depleting the body. Helping to eliminate the acidity problem can potentially help your body maintain your bone density and your muscle mass.

The Role of Inflammation

Inflammation in the body creates an environment that is also increasingly acidic. That is a possible reason why we see bone disturbances that occur with: ageing, inflammation, fractures, tumours, anemia, kidney disease, diabetes, respiratory disease and smoking. Even beyond alkalinizing the body, in general, reducing inflammation in the body will help to increase overall health.

What Are Acidic Foods vs Acid-Forming Foods?

When discussing acidity, many people think of lemons and grapefruits. However, their effects in the body matter more than their taste. Digestion and nutrient absorption determine how foods influence acid-base balance. Animal proteins from meat and dairy produce acid-forming compounds during digestion. Grains also contribute to the body's acid load. Vegetarian diets fenerally create a more alkaline dietary pattern than non-vegetarian diets. However, you do not need to follow a strict vegetarian diet. Eating more fruits and vegetables can help balance acid-forming foods.

How Can I Test My Acid-Base Balance?

Testing and monitoring your own pH levels at home is easy with pH strips. Look for these commercially available pH strips at your local health food store or online. Our pH levels run from zero to 14 on a scale, where zero represents full acidity, and 14 represents full alkalinity. The goal is to have a pH close to 7 on the scale, the same as high quality water. Keeping your pH levels between 6.2 and 7.4 will generally improve your health; however, these guidelines may not apply to everyone with specific health concerns. 

Testing is easy and fast – simply take an individual strip and use your own saliva first thing in the morning, or a sample of your urine taken from your second bathroom trip of the day. Most strips with come with a chart for you to record your pH levels over a period of time so that you can compare your findings. If you have any concerns regarding your pH levels and what a healthy level is for you, please consult your healthcare provider.

How Can I Alkalinize My Body?

Changing the diet to foods that promote alkaline conditions helps to ease the body's burden and eliminate the need to pull calcium from the bones and protein from the muscles. Some researchers theorize that an alkaline diet may reduce low-grade metabolic acidosis. This may help support normal metabolic function.

Foods that contain higher levels of potassium are alkalinizing, as potassium can act as a natural buffer in the bloodstream. Ingesting more potassium salts is beneficial and can also help us avoid ingesting as much sodium, a mineral involved in hypertension and cardiovascular disease. Another way of increasing alkalinity is to ingest more sodium bicarbonate (baking soda) in your diet, as bicarbonate is a strong base and a direct means of alkalinizing your body. Fruits and vegetables are rich in potassium bicarbonate, and are an easy and natural way to alkalinize your diet. In addition to dietary changes, supplementation can be beneficial for increasing your alkalinity. 

Alkaline Supporting Supplements

Calcium

This mineral plays an integral role in many processes in our body and many aspects of our metabolism. The role of greatest interest here is its use by the body in buffering the blood during metabolic acidosis.

Magnesium

Much like calcium, magnesium is a mineral that is integral to our normal enzymatic functioning and the working of our muscles. Supplementation can help to improve the absorption of calcium and further increase alkalinity.

Potassium

This mineral is one of the major contributors to alkalinizing the body. Supplementation may offer benefits, but it requires careful guidance and appropriate dosing. Excessive amounts of potassium can result in heart palpitations and even cardiac arrest.

Greens Powder

Because many people find it difficult to eat their 5-10 servings of fruits and vegetables on a daily basis, supplementing with a greens powder can help you to get most of the vitamins and nutrients you are missing out on and can also help to shift your body towards alkalinity.

Chlorophyll

Chlorophyll is the molecule found in plants that gives the leaves their green colour. It closely resembles the structure of the oxygen-carrying molecule in our blood called hemoglobin. Ingestion of chlorophyll, much like the ingestion of vegetables, can help to improve alkalinity in the body.

Controversy About Alkaline Diets

The acid-alkaline or acid-ash diet, and other similar diets, have become the focus of significant attention in the last decade or so. Researchers proposed the alkaline diet nearly a century ago. However, its health benefits remain controversial. There is positive research showing benefit to bone health (reduced bone mineral resorption) with an increase in dietary alkalinity. On the other hand, a 2011 meta-analysis combining the results from a large number of different studies found that despite this positive effect on bone health, there was no overall effect on reducing osteoporosis. As for the other benefits, there is very little reliable research available. Research continues to evaluate alkaline diets. Increasing fruits and vegetables consistently supports overall health and helps reduce inflammation.

Important Information

The acid-base balance in our bodies is under extremely tight metabolic control. Exceeding the recommended dosages of supplements can be detrimental to this balance. Certain supplements, such as potassium, can be extremely dangerous when abused. Please follow label recommendations carefully. Researchers have not adequately studied alkalinization during pregnancy or breastfeeding. Consult a healthcare professional before making major dietary or supplement changes. Eating five to ten daily servings of fruits and vegetables supports maternal and infant health.