Modern lifestyles and diets have led to more people suffering from acid reflux, GERD, and associated symptoms. Heartburn, the most common symptom, is always unpleasant and can be debilitating for some.
Some people with acid reflux follow a diet low in acidic foods and drinks to avoid triggering or worsening symptoms. Others have favorite foods they believe alleviate their symptoms.
Many foods are acidic, and some are acid-forming, making them even more likely to trigger acid reflux symptoms. If you follow a low-acid diet, the 15 alkaline foods we've listed below should all help keep heartburn at bay.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level
Table of Contents
1. Spinach
Although spinach has a pH of 5.5-6.8, it is extremely alkalinizing, as it contains chlorophyll, an alkalizing agent.
It's also rich in vitamins A, C, E, B2, and K and the minerals magnesium, manganese, potassium, iron, folate, and calcium. These minerals are also alkalizing.
Spinach contains good amounts of carotenoids, flavonoids, and dietary fiber.
Adding spinach to your diet can prevent anemia and premature aging, boost muscle strength, and improve heart health.
Read more here: Is Spinach Acidic?
2. Avocado
The Avocado is alkalizing, delicious, and nutritious. It's rich in healthy fats, anti-inflammatory, and great for your heart.
It also contains potassium, folate, fiber, selenium, and vitamins A, B5, C, and K and is rich in antioxidants, including beta-carotene and alpha-carotene lutein.
Eating avocadoes regularly may aid in healthy weight loss and improve cardiovascular health.
3. Celery
Celery is alkaline and very hydrating. It also contains vitamins A, B, C, and K, magnesium, calcium, fiber, potassium, folate, and phosphorous.
Eating celery may prevent some cancers, lower cholesterol, reduce inflammation, and aid healthy weight loss. It also boosts your immune system.
4. Cucumber
Although cucumbers have a pH of 5.1-5.7, they are mostly water, which helps with their alkalizing effect.
They're an excellent source of B vitamins as well as vitamins C and K. Adding cucumbers to your diet adds copper, potassium, fiber, magnesium, silica, phosphorous, and manganese.
Cucumbers are low in calories but contain anti-inflammatories and antioxidants, which may reduce your risk of cardiovascular disease and some cancers.
5. Wheatgrass
Although wheatgrass has a pH of 6.7, it becomes alkaline (pH of 9) when ingested. It is also highly nutritious, containing good amounts of amino acids, chlorophyll, B vitamins, and vitamins A, C, D, and E.
It's also rich in potassium, magnesium, selenium, copper, zinc, iron, and enzymes.
Adding wheatgrass to your diet aids in healthy weight loss and boosts immunity and energy.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level
6. Bell Peppers
Surprisingly, bell peppers have an alkaline effect on the body despite their slightly acidic pH of 5.4-6.0. They're also nutritious, containing good levels of vitamins A, B6, C, K, and E, copper, manganese, potassium, iron, folate, and flavonoids.
Making bell peppers a regular part of your diet may improve your eyesight and metabolism, boost your immune system, and reduce your risk of cancer, diabetes, and cardiovascular disease.
However, some people may not tolerate bell peppers well.
7. Broccoli
With a pH of 6.3-6.85, broccoli is one of the best alkaline-forming vegetables. It contains phytochemicals that increase estrogen metabolism and alleviate estrogen dominance symptoms.
It also contains protein, folate, iron, potassium, manganese, and fiber.
8. Kale
This leafy green is alkalizing and rich in vitamins A, C, and K.
It also contains manganese, copper, calcium, magnesium, protein, phosphorous, and iron. The antioxidants in kale are great for skin health.
9. Cauliflower
Although cauliflower is slightly acidic, it's alkaline-forming. It also contains indole-3-carbinol, which helps balance out high estrogen levels.
Too much estrogen can lead to weight gain, infertility, reproductive cancers, and bloating.
10. Carrots
Carrots have a pH of 5.8-6.4 and are a great addition to an alkaline diet as they won't trigger or worsen acid reflux symptoms. They're alkalizing, which helps soothe your stomach, and are highly nutritious.
One medium carrot contains 200% of the recommended daily intake of vitamin A and a good amount of potassium.
They're low in calories and carbs, making them ideal for weight loss, and are rich in fiber, which aids digestion.
11. Soybeans
Soybeans are an excellent source of protein for those on a plant-based diet, with a cup containing around 100g. Protein is essential for building lean muscle and hormone and enzyme production.
They're neutral, almost leaning towards alkaline, and are safe for those on a low-acid diet.
Soybeans are delicious in soups and salads or combined with rice.
12. Tofu
Tofu has a pH of 7.2 and is an excellent, alkaline replacement for meat or fish. It's made from soybeans, and adding it to your diet reduces your risk of heart disease.
It's nutritious, low in fat, and contains compounds that reduce inflammation.
13. Coconut Milk and Water
Fresh coconut milk from raw coconut is alkaline-forming and often used in Thai and South Indian cuisine. However, that made from dried coconut or powder is acid-forming and should be avoided by those on a low-acid diet.
Coconut milk is anti-inflammatory and an excellent natural sweetener.
Coconut water is also alkaline-forming, diluting stomach acid, soothing inflammation, and making acid reflux less likely.
It's low in calories but rich in carbohydrates and electrolytes, including potassium, sodium, and magnesium, and is an excellent morning drink.
Read more here: Is Coconut Water Good for Acid Reflux?
14. Almond Milk
Almond milk is lactose-free and dilutes stomach acid, making it safe for those on a low-acid diet.
It's also low in fat but rich in calcium, helping prevent osteoporosis.
Almonds are also low-acid but relatively high in fat.
15. Potatoes
Potatoes, although mildly acidic, are alkalizing and contain starch, which soaks up excess gastric acid.
They're nutritious and full of fiber, keeping you full longer after eating and aiding healthy weight loss.
One unpeeled potato contains up to half of the recommended daily intake of vitamin B6, which alleviates depression and anxiety.
However, frying them in oil reduces their alkalizing properties, so have them boiled or baked.
Sweet potatoes are also alkalizing and contain more fiber and vitamin A than regular potatoes.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level