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Home » Acid Reflux

Top 15 Most Alkaline Foods You Should Include in Your Diet

shirinMedically Reviewed by Shirin Buta · Written by Rizza Joyce Mira, MD · Updated on April 15, 2023

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.

best alkaline foods to add to your diet

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 
  • 2. Avocado 
  • 3. Celery 
  • 4. Cucumber 
  • 5. Wheatgrass 
  • 6. Bell Peppers 
  • 7. Broccoli 
  • 8. Kale 
  • 9. Cauliflower 
  • 10. Carrots
  • 11. Soybeans
  • 12. Tofu
  • 13. Coconut Milk and Water
  • 14. Almond Milk
  • 15. Potatoes

1. Spinach 

baby spinach leaves in a bowl

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. 

  • Are Collards Acidic?

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 

avocado toasts
Avocado Toasts

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. 

  • Is Zucchini Acidic?

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.  

simple cucumber salad
Cucumber Salad

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 

baked green bell peppers
Stuffed and Baked Green 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. 

  • Pros And Cons of Alkaline Water

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 

broccoli florets on a wooden plate

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 

kale salad with dried cranberry apples almonds
Kale salad with dried cranberries, green apples, and almonds.

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 

colorful cauliflower florets

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. 

  • 20 Common Acidic Foods To Avoid if You Suffer from Acid Reflux

10. Carrots

homemade roasted carrots
Roasted 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

soy beans in wood bowl
raw soybeans in a wooden bowl

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.

  • Can You Check Your Potassium Level at Home?

12. Tofu

Fresh,Tofu,Cheese

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 coconuts and a glass jug filled with coconut milk

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 and almonds
Almonds and 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.

  • Why Does Oatmeal Give Me Heartburn?

Almonds are also low-acid but relatively high in fat.

15. Potatoes

boiled potatoes with fresh dill

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.

  • Are Potato Chips Acidic?

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

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shirin

Shirin is a registered Medical Laboratory Scientist who teaches Immunology and Serology subjects. In her free time, she writes health-related articles to help advocate the prevention of lifestyle and infectious diseases. When not teaching or writing, she loves to try new food and attempts to recreate them at home.

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