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Alkaline Foods List (+Easy PDF Download)

“The alkaline diet is a great way to improve cell metabolism, help yourself detox, improve your kidneys’ ability to kick out extra waste products, and just overall, a great way to improve your health.

The question is, What does an alkaline diet mean and how do you get there?” That’s what Functional and Integrative Medicine Doctor Aaron Hartman MD started telling us.

>> Keep reading or skip to the alkaline acid list. Or, get a PDF that’s ready to print.

What is Alkaline Diet?

“The alkaline diet promotes the consumption of foods based on their pH value. Foods that have acidic pH (0-7) are avoided in this diet.

Some less-strict variations of this diet do allow foods that have a little acidic pH because of their nutritional benefits.” Isaac Robertson, a certified sports nutritionist and Chief Editor of Total Shape tells us.

He continues, “Don’t exclude healthy foods like nuts, lentils, and grains from your diet, even if they are slightly high in pH.

These foods have great nutritional value so ditching them can not be healthy. Especially if your diet is already lacking in nutrients.

As this diet has not been researched very well, don’t follow it like your life is dependent on it.”

“We know that most Americans do not consume the recommended amounts of fruits, vegetables, and fiber that is recommended, so this approach can certainly help bridge that gap.”

We can certainly agree with Kristian Morey, RD, LDN, who is a Clinical Dietitian with the Nutrition and Diabetes Education program at Mercy Medical Center in Baltimore.

Recommended intake of fruits and vegetables

He continues, “however, this diet does discourage eating animal products and grains (as these foods tend to be acid-ash producers), which contain many beneficial nutrients such as protein, fiber, calcium, B-vitamins, fat-soluble vitamins (A, D, E), and trace minerals.

Therefore, a more flexible version of the alkaline diet may be more beneficial than a strict interpretation.

For individuals considering this, a consultation with a dietitian is a good idea to ensure adequate nourishment, and/or consideration of similar (but less extreme) approaches such as plant-based or Mediterranean diets.”

>> Keep reading or skip to the alkaline acid list. Or, get a PDF that’s ready to print.

Alkaline Diet Best Practices

“If you are serious about the alkaline diet and you want to get the best results, you need to follow some very basic alkaline diet rules.”

That’s what Janet Coleman from TheConsumerMag and a Registered Dietician based in Colorado points out.

The alkaline diet is a dietary program that advocates eating foods that are rich in alkaline elements, such as fresh fruits, vegetables, and grains, while avoiding those that are high in acids, such as meat, eggs, poultry, fish, and dairy products. Proponents of the alkaline diet assert that by reducing your acid intake you can improve your health.”

Drink 8 glasses of water a day
Drink 8 glasses of water a day

Here are Janet’s top tips for an alkaline diet.

TIP 1: Drink 8 glasses of water a day (64 ounces). This is absolutely critical for cleansing.

TIP 2: Do not use any products that contain aluminum, such as baking powder and baking soda, processed cheese, etc. Avoid all processed foods and eat as many raw fruits and vegetables as you can.

TIP 3: Limit your consumption of meat and chicken to three times per week or less. Choose fish instead of meat or chicken whenever possible.

TIP 4: Try to have fresh fruits for breakfast every morning and eat fresh fruit in moderation between meals throughout the day.

TIP 5: Keep a food journal and track every bite of food that passes your lips – right down to the ketchup on your french fries! Just knowing what you are eating will make a big difference in how well you do on this diet.

>> Keep reading or skip to the alkaline acid list. Or, get a PDF that’s ready to print.

Eat More Alkaline Foods and Less Acidic Foods

Elliana Rose is a practicing medical doctor specializing in gynecology, pharmacology, internal medicine, and surgery.

She is telling us that “an alkaline diet is an eating plan that emphasizes fruits and vegetables with the aim of obtaining an optimal pH in the body.

She continues, “It encourages people to think of continuum and strive for a balanced diet rather than foods to eat or to avoid.

Alkaline Diet Best Practices
Alkaline Diet Best Practices

Eat fruits and vegetables, 64 ounces (2L) of mineral water a day, grains, lean meat, beans and legumes, nuts and seeds, dairy products, healthy fats, and alkaline broths.”

“Bottom line; eat fresh whole fruits and vegetables, limiting or eliminating processed foods. Certain amounts of grains, legumes, animal protein, and dairy have quite a number of acidic foods, so they should be taken in small moderate amounts.”

Alkaline Diet’s Potential Benefits

Dr. Madhankumar MV, a surgical gastroenterologist and a member of iCliniq told us that the “Alkaline diet is believed to maintain a constant blood pH, helps to absorb alkaline minerals from the body like calcium from the bones, and buffers the acids from the acid-forming foods you eat.

It can change the body’s pH balance and blood through the food that a person eats. The diet recommended in an alkaline diet is eating more vegetables and fruits, drinking lots of water, and cutting back on sugar, alcohol, meat, and processed foods. It helps to lose weight and even helps lower the risk of cancer.”

“It reinforces good, old-fashioned healthy eating by containing plenty of healthy foods on the acid-forming list high in fiber, vitamins, and minerals essential to overall health, including grains, beans, and nuts.”

Cut back on sugar
Cut back on sugar

>> Keep reading or skip to the alkaline acid list. Or, even better, get a PDF that’s ready to print.

Reduce Acidity in the Blood

“The alkaline diet is an excellent way to reduce acidity in the blood and reduce unwanted symptoms that range from serious diseases (like cancer) to bad breath.”

That’s what Heather Hanks, MS CAM from Medical Solutions BCN told us.

She continues that “It’s all about pairing certain foods that balance each other. So, if you’re eating a lean protein like chicken or beef (an acidic food), then pair it with a low-carb vegetable like steamed broccoli to bring down the acidity.

The majority of your foods will come from alkaline sources, but don’t be afraid to eat acidic foods (clean meats) as long as you pair them with vegetables.”

We also need to “remember that you need both acidic and alkaline foods – but most people get too many acidic foods in their diet, which is why it’s a good idea to flood your diet with alkaline foods at first until you learn how to properly balance your meals.”

It’s the Minerals

Let’s circle back now to Dr. Aaron Hartman MD to hear what else he’s got to say about the alkaline diet.

He starts out by telling us that “One of the misnomers of this diet is that if you just eat enough greens, smoothies, etc., you can actually affect your urine and saliva pH which is typically how you measure if an alkaline diet is appropriate.”

“Typically, minerals are the best way to get your urine and saliva pH up into the alkaline range (which is blue when a pHydrion test strip and a pH of over 6.8).

Minerals are the main way to work on alkalinity. Most of us have deficiencies in magnesium, potassium, and other trace minerals.”

Dr. Hartman continues, “Using a citric form like magnesium citrate, potassium citrate, and the likes is actually the best way to alkalize urine.

Even kidney specialists and nephrologists will use potassium citrate to help maintain renal function in patients who have it decreasing are on the decline.”

The biggest pitfall of an alkaline diet is you can actually induce kidney stones the way most people do it. Lots of green powders, green smoothies, blended-up kale, and even spinach are really high in oxalates which can lead to kidney stones.

That’s probably the single biggest thing to look out for when doing the alkaline diet.

But again, most of our gut backgrounds and our dietary habits – like eating meat, high protein diets, dairy, carbs, greens, etc. – make it really hard to attain physiologic alkalinity without minerals like potassium and magnesium, which are easy to obtain and use appropriately.

Doses should be 300-500 milligrams of magnesium potassium once or twice a day, depending on the patient’s physiology and health status.”

The Jury’s Still Out?

Dr. Tabitha Cranie, MD, an experienced family physician reminds us that “there is not a lot of scientific research to support the claims of this diet alkalizing your body as the body has its own strict way of maintaining the acidic levels in the body.”

She does continue to say that “the benefits of this diet are that it will aid in weight loss, promote better health, and glowing skin.”

ACID-FORMINGALKALINE-FORMING
FRUITSHIGHMEDIUMLOWLOWMEDIUMHIGH
Apples 
Apricots 
Avocados 
Bananas 
Blackberries 
Blueberries 
Boysenberries 
Cantaloupe 
Cherimoya 
Cherries 
Coconuts 
Currants 
Dates 
Figs 
Grapefruits 
ACID-FORMINGALKALINE-FORMING
FRUITSHIGHMEDIUMLOWLOWMEDIUMHIGH
Grapes 
Guava 
Honeydew melon 
Kiwi 
Lemons 
Limes 
Lychee 
Mandarin 
Mangos 
Olives green
Olives ripe 
Oranges 
Papayas 
Passion fruit 
Pawpaw 
Peaches 
Pears 
ACID-FORMINGALKALINE-FORMING
FRUITSHIGHMEDIUMLOWLOWMEDIUMHIGH
Persimmon 
Pineapples 
Plantains 
Plums 
Pomegranates 
Prunes 
Quince 
Raisins 
Raspberries 
Strawberries 
Sultanas 
Tangelos 
Tangerines 
Tomatoes 
Watermelons 
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
VEGETABLESHIGHMEDIUMLOWLOWMEDIUMHIGH
Artichokes 
Artichokes, Jerusalem 
Asparagus 
Aubergine 
Batatas 
Beets 
Bell peppers, green
Bell peppers, red
Bell peppers, yellow
Broccoli 
Brussels sprouts
Cabbage 
  Bok choy
  Chinese
  Napa
  Red
  Savoy 
  White
ACID-FORMINGALKALINE-FORMING
VEGETABLESHIGHMEDIUMLOWLOWMEDIUMHIGH
Capsicum, green 
Capsicum, red
Capsicum, yellow
Carrots, commercial
Carrots, organic
Cassava 
Cauliflower 
Celery 
Celery root
Chard, Swiss
Collards 
Corn 
Cucumbers 
Edamame 
Eggplant 
Endive 
Fennel 
Garlic 

Inspired by the awesome book The Acid-Alkaline Food Guide by dr. Susan E. Brown & Larry Trivieri, Jr.

The Acid-Alkaline Food Guide - Second Edition: A Quick Reference to Foods and Their Effect on pH Levels

Check the price on Amazon (affiliate link)

ACID-FORMINGALKALINE-FORMING
VEGETABLESHIGHMEDIUMLOWLOWMEDIUMHIGH
Green onions 
Jalapeno peppers
Kale 
Kumara 
Leeks 
Lettuce 
  Arugula 
  Chicory 
  Cos 
  Iceberg 
  Radicchio 
  Red leaf 
  Rocket 
  Romaine 
Maize
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
VEGETABLESHIGHMEDIUMLOWLOWMEDIUMHIGH
Mangetout
Mushrooms 
Mustard greens 
Okra 
Onions 
Parsnips 
Peas, fresh green 
Peas, split gr. & ye.
Potatoes 
Radishes 
Radishes, daikon 
Rhubarb 
Runner beans
Salad greens, mixed
Snow peas
ACID-FORMINGALKALINE-FORMING
VEGETABLESHIGHMEDIUMLOWLOWMEDIUMHIGH
Spinach
Squash 
  Australian pumpkin
  Chayote 
  Courgette 
  Hubbard squash
  Japanese pumpkin
  Kabocha squash
  Marrow 
  Pear squash
  Summer squash
  Winter squash
  Zucchini 
Swedes
Sweet potatoes
ACID-FORMINGALKALINE-FORMING
VEGETABLESHIGHMEDIUMLOWLOWMEDIUMHIGH
Taro root
Tomatoes
Turnip greens
Turnips
Water chestnuts, canned
Water chestnuts, fresh
Watercress 
Yams 
Yucca 
Zucchini 
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
BEANS & LEGUMESHIGHMEDIUMLOWLOWMEDIUMHIGH
Adzuki beans
Baked beans
  vegetarian
  with pork
Chickpeas (garbanzo) 
Edamame 
Fava beans
Great Northern
Haricot (w/ beans)
Haricot (no beans)
Kidney beans
Lentils 
Lima beans
ACID-FORMINGALKALINE-FORMING
BEANS & LEGUMESHIGHMEDIUMLOWLOWMEDIUMHIGH
Mung beans
Navy beans
Peanuts 
Peas 
  Fresh green
  Split peas (g&y)
Pinto 
Runner 
Snow 
Soybeans 
String, green, snap, wax, yellow w/ formed beans 
String, green, snap, wax, yellow no formed beans 
White beans
ACID-FORMINGALKALINE-FORMING
BEVERAGESHIGHMEDIUMLOWLOWMEDIUMHIGH
Ale
  dark
  pale
Almond milk (sweetened)
Almond milk (unsweetened)
Apple cider
Apple juice (sw.)
Apple juice (unsw.)
Beer
  dark
  pale
Berry juice blend
Carrot juice
Coconut milk
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
BEVERAGESHIGHMEDIUMLOWLOWMEDIUMHIGH
Coffee 
  decaff
  espresso
  regular
Cola
Gin 
Ginger tea
Gorman juice
Grape juice
Grapefruit juice
Malt liquor 
  dark
  pale
ACID-FORMINGALKALINE-FORMING
BEVERAGESHIGHMEDIUMLOWLOWMEDIUMHIGH
Milk
  Cow’s milk, skim, nonfat
  Cow’s milk, 1% fat
  Cow’s milk, 2% fat
  Cow’s milk, whole
  Cow’s milk, chocolate, whole
Goat’s milk
Kefir 
Rice milk
Soy milk
Milkshakes
  chocolate
  vanilla
Mirin (rice wine)
Orange juice
ACID-FORMINGALKALINE-FORMING
BEVERAGESHIGHMEDIUMLOWLOWMEDIUMHIGH
Pear juice
Pineapple juice
Root beer
Scotch 
Soft drinks (carbonated)
Tea 
  black
  green
  herbal
Tomato juice
Tonic water
Vitamin water
Vodka 
Wine 
  red
  white
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
BEVERAGESHIGHMEDIUMLOWLOWMEDIUMHIGH
Water, bottled mineral 
  Apollinaris
  Evian 
  Fiji 
  San Pellegrino
  Sanfaustino 
  Volvic 
Water, tap (in general)
  chlorinated
  nonchlorinated
ACID-FORMINGALKALINE-FORMING
BREADHIGHMEDIUMLOWLOWMEDIUMHIGH
Bagels, white flour
  cinnamon-raisin
  Egg 
  Plain 
  Water 
Biscuits 
Breadsticks 
Croissants 
Crumpets 
English muffins
Matzoh
  White flour
  Whole wheat fl.
ACID-FORMINGALKALINE-FORMING
BREADHIGHMEDIUMLOWLOWMEDIUMHIGH
Pita
  White flour
  Whole wheat fl.
Pumpernickel
Rye bread (100%)
Scones
Tortillas
  Corn 
  White flour
White bread
Whole wheat bread
Breadsticks
ACID-FORMINGALKALINE-FORMING
MEATHIGHMEDIUMLOWLOWMEDIUMHIGH
Beef
  bangers
  bologna
  Coney dogs
  frankfurters
  hamburgers
  liver
  meat (steak, roasts…)
  mince
  hot dogs
  sausage
Buffalo (bison)
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
MEATHIGHMEDIUMLOWLOWMEDIUMHIGH
Goat 
Lamb 
Pork 
  back bacon
  bacon
  bangers
  frankfurters
  gammon
  ham 
  lard
  meat (chops, roasts…)
  rashers
  sausage
Rabbit 
Veal 
Venison 
ACID-FORMINGALKALINE-FORMING
POULTRYHIGHMEDIUMLOWLOWMEDIUMHIGH
Chicken 
  liver 
  meat
Duck 
Turkey 
  bologna  
  frankfurters
  ham 
  meat
ACID-FORMINGALKALINE-FORMING
FISH & SEAFOODHIGHMEDIUMLOWLOWMEDIUMHIGH
Bass
Catfish 
Clams 
Cockles 
Crabs 
Flounder 
Grouper 
Haddock 
Halibut 
Herring, pickled
Lobster 
Mackerel 
ACID-FORMINGALKALINE-FORMING
FISH & SEAFOODHIGHMEDIUMLOWLOWMEDIUMHIGH
Mussels
Orange roughy
Oysters 
Perch 
Perch, white
Pike 
Pilchards, canned 
Pollack 
Prawns 
Salmon 
Sardines, canned 
Scallops 
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
FISH & SEAFOODHIGHMEDIUMLOWLOWMEDIUMHIGH
Scrod 
Sea bass
Shrimp 
Snapper 
Squid 
Swordfish 
Tuna 
Turbot 
Whitefish 
Whiting 
Yellowtail 
ACID-FORMINGALKALINE-FORMING
SEAWEEDHIGHMEDIUMLOWLOWMEDIUMHIGH
Agar
Dulse 
Hijiki 
Irish moss
Kelp 
Kombu 
Nori 
Spirulina 
Wakame 
ACID-FORMINGALKALINE-FORMING
NUTS & SEEDSHIGHMEDIUMLOWLOWMEDIUMHIGH
Almonds
Amaranth seeds
Cashews 
Celery seeds 
Chestnuts 
Chia seeds
Coriander seeds
Cumin seeds
Flaxseed 
Hazelnuts 
Hemp seeds
Macadamia nuts
Peanuts 
ACID-FORMINGALKALINE-FORMING
NUTS & SEEDSHIGHMEDIUMLOWLOWMEDIUMHIGH
Pecans 
Pine kernels
Pine nuts
Pistachio nuts
Pumpkin seeds
Quinoa seeds
Sesame seeds
Soy nuts
Sunflower seeds
Walnuts 
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
BUTTERSHIGHMEDIUMLOWLOWMEDIUMHIGH
Butter 
Almond butter
Cashew butter
Hazelnut butter
Peanut butter
Pistachio butter
ACID-FORMINGALKALINE-FORMING
HERBS & SPICESHIGHMEDIUMLOWLOWMEDIUMHIGH
Basil 
Bay leaf
Cardamon seeds
Celadon 
Celery seeds
Cilantro 
Cinnamon 
Coriander seeds
Cumin seeds
Curry powder
Dill seeds
Dill weed
Fennel seeds
ACID-FORMINGALKALINE-FORMING
HERBS & SPICESHIGHMEDIUMLOWLOWMEDIUMHIGH
Ginger root
Mace 
Marjoram 
Oregano 
Paprika 
Parsley 
Pepper 
  black
  cayenne
Salt
  Iodized table
  sea
Tarragon 
Thyme 
Watercress 
ACID-FORMINGALKALINE-FORMING
FLOURHIGHMEDIUMLOWLOWMEDIUMHIGH
Almond 
Amaranth 
Arrowroot 
Barley 
Buckwheat 
Corn 
Millet 
Oat 
Rice, brown 
Rice, white 
Rye 
Soy 
Triticale 
Wheat flour, white
Whole wheat flour
Get a PDF that’s ready to print.
ACID-FORMINGALKALINE-FORMING
FRUIT JUICESHIGHMEDIUMLOWLOWMEDIUMHIGH
Apple cider
Apple juice (sweetened)
Apple juice (unsw.)
Berry juice blend
Carrot juice
Grape juice
Grapefruit juice
Lemon juice
Lime juice
Orange juice
Pear juice
Pineapple juice
Tomato juice or blend
Fruit preserves, jams, jellies (sweetened w/ sugar or corn syrup)
ACID-FORMINGALKALINE-FORMING
PASTAHIGHMEDIUMLOWLOWMEDIUMHIGH
Brown rice pasta
Brown rice spinach
Buckwheat noodles
Couscous, white fl.
Egg noodles, white fl.
Linguine, white
Macaroni, white
Soba noodles
Spaghetti 
  rye
  white
  whole wheat
Pasta sauce (tomato-based)
  with meat
  without meat
ACID-FORMINGALKALINE-FORMING
SPREADSHIGHMEDIUMLOWLOWMEDIUMHIGH
Almond butter
Apple butter
Butter 
Cashew butter
Cream cheese
Hazelnut butter
Hummus 
Jams, jellies, preserves
Marmite 
Peanut butter
Pistachio butter
Vegemite 

Inspired by the awesome book The Acid-Alkaline Food Guide by dr. Susan E. Brown & Larry Trivieri, Jr.

The Acid-Alkaline Food Guide - Second Edition: A Quick Reference to Foods and Their Effect on pH Levels

Check the price on Amazon (affiliate link)