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.

Table of Contents

• What is Alkaline Diet?
• Alkaline Diet Best Practices
• Eat More Alkaline Foods and Less Acidic Foods
• Alkaline Diet's Potential Benefits
• Reduce Acidity in the Blood
• It's the Minerals
• The Jury's Still Out?

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.

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."

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.

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."

>> 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-FORMING			ALKALINE-FORMING
FRUITS	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Apples					✅
Apricots					✅
Avocados					✅
Bananas					✅
Blackberries						✅
Blueberries					✅
Boysenberries					✅
Cantaloupe						✅
Cherimoya			✅
Cherries					✅
Coconuts				✅
Currants					✅
Dates			✅
Figs			✅
Grapefruits		✅

		ACID-FORMING			ALKALINE-FORMING
FRUITS	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Grapes		✅
Guava			✅
Honeydew melon						✅
Kiwi						✅
Lemons					✅
Limes						✅
Lychee					✅
Mandarin						✅
Mangos						✅
Olives green					✅
Olives ripe		✅
Oranges					✅
Papayas						✅
Passion fruit					✅
Pawpaw						✅
Peaches					✅
Pears					✅

		ACID-FORMING			ALKALINE-FORMING
FRUITS	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Persimmon						✅
Pineapples						✅
Plantains						✅
Plums			✅
Pomegranates		✅
Prunes			✅
Quince						✅
Raisins					✅
Raspberries						✅
Strawberries						✅
Sultanas					✅
Tangelos					✅
Tangerines						✅
Tomatoes			✅
Watermelons						✅

		ACID-FORMING			ALKALINE-FORMING
VEGETABLES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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-FORMING			ALKALINE-FORMING
VEGETABLES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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.

Check the price on Amazon (affiliate link)

		ACID-FORMING			ALKALINE-FORMING
VEGETABLES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Green onions					✅
Jalapeno peppers						✅
Kale						✅
Kumara						✅
Leeks					✅
Lettuce
Arugula					✅
Chicory						✅
Cos					✅
Iceberg					✅
Radicchio					✅
Red leaf					✅
Rocket					✅
Romaine					✅
Maize		✅

		ACID-FORMING			ALKALINE-FORMING
VEGETABLES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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-FORMING			ALKALINE-FORMING
VEGETABLES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Spinach			✅
Squash
Australian pumpkin					✅
Chayote					✅
Courgette					✅
Hubbard squash					✅
Japanese pumpkin						✅
Kabocha squash						✅
Marrow					✅
Pear squash					✅
Summer squash					✅
Winter squash					✅
Zucchini					✅
Swedes					✅
Sweet potatoes						✅

		ACID-FORMING			ALKALINE-FORMING
VEGETABLES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Taro root						✅
Tomatoes			✅
Turnip greens					✅
Turnips					✅
Water chestnuts, canned					✅
Water chestnuts, fresh					✅
Watercress					✅
Yams						✅
Yucca					✅
Zucchini					✅

		ACID-FORMING			ALKALINE-FORMING
BEANS & LEGUMES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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-FORMING			ALKALINE-FORMING
BEANS & LEGUMES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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-FORMING			ALKALINE-FORMING
BEVERAGES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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					✅

		ACID-FORMING			ALKALINE-FORMING
BEVERAGES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Coffee
decaff		✅
espresso	✅
regular		✅
Cola	✅
Gin	✅
Ginger tea						✅
Gorman juice			✅
Grape juice				✅
Grapefruit juice					✅
Malt liquor
dark		✅
pale	✅

		ACID-FORMING			ALKALINE-FORMING
BEVERAGES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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-FORMING			ALKALINE-FORMING
BEVERAGES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Pear juice				✅
Pineapple juice					✅
Root beer	✅
Scotch	✅
Soft drinks (carbonated)	✅
Tea
black			✅
green				✅
herbal				✅
Tomato juice			✅
Tonic water	✅
Vitamin water		✅
Vodka	✅
Wine
red		✅
white		✅

		ACID-FORMING			ALKALINE-FORMING
BEVERAGES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Water, bottled mineral
Apollinaris						✅
Evian				✅
Fiji				✅
San Pellegrino						✅
Sanfaustino						✅
Volvic				✅
Water, tap (in general)
chlorinated			✅
nonchlorinated			✅

		ACID-FORMING			ALKALINE-FORMING
BREAD	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Bagels, white flour
cinnamon-raisin	✅
Egg	✅
Plain	✅
Water	✅
Biscuits	✅
Breadsticks	✅
Croissants	✅
Crumpets	✅
English muffins	✅
Matzoh
White flour	✅
Whole wheat fl.		✅

		ACID-FORMING			ALKALINE-FORMING
BREAD	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Pita
White flour	✅
Whole wheat fl.		✅
Pumpernickel		✅
Rye bread (100%)		✅
Scones	✅
Tortillas
Corn		✅
White flour	✅
White bread	✅
Whole wheat bread		✅
Breadsticks	✅

		ACID-FORMING			ALKALINE-FORMING
MEAT	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Beef
bangers	✅
bologna	✅
Coney dogs	✅
frankfurters	✅
hamburgers	✅
liver		✅
meat (steak, roasts…)	✅
mince	✅
hot dogs	✅
sausage	✅
Buffalo (bison)		✅

		ACID-FORMING			ALKALINE-FORMING
MEAT	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Goat		✅
Lamb		✅
Pork
back bacon	✅
bacon	✅
bangers	✅
frankfurters		✅
gammon		✅
ham		✅
lard		✅
meat (chops, roasts…)		✅
rashers	✅
sausage		✅
Rabbit		✅
Veal	✅
Venison		✅

		ACID-FORMING			ALKALINE-FORMING
POULTRY	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Chicken
liver		✅
meat		✅
Duck		✅
Turkey
bologna		✅
frankfurters		✅
ham		✅
meat		✅

		ACID-FORMING			ALKALINE-FORMING
FISH & SEAFOOD	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Bass		✅
Catfish		✅	✅
Clams			✅
Cockles		✅
Crabs		✅
Flounder		✅
Grouper		✅
Haddock		✅
Halibut		✅
Herring, pickled		✅
Lobster	✅
Mackerel		✅

		ACID-FORMING			ALKALINE-FORMING
FISH & SEAFOOD	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Mussels	✅
Orange roughy		✅
Oysters		✅
Perch		✅
Perch, white		✅
Pike		✅
Pilchards, canned		✅
Pollack		✅
Prawns	✅
Salmon		✅
Sardines, canned		✅
Scallops		✅

		ACID-FORMING			ALKALINE-FORMING
FISH & SEAFOOD	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Scrod		✅
Sea bass		✅
Shrimp	✅
Snapper		✅
Squid		✅
Swordfish	✅
Tuna		✅
Turbot		✅
Whitefish		✅
Whiting		✅
Yellowtail		✅

		ACID-FORMING			ALKALINE-FORMING
SEAWEED	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Agar					✅
Dulse						✅
Hijiki						✅
Irish moss				✅
Kelp						✅
Kombu						✅
Nori						✅
Spirulina				✅
Wakame						✅

		ACID-FORMING			ALKALINE-FORMING
NUTS & SEEDS	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Almonds				✅
Amaranth seeds			✅
Cashews					✅
Celery seeds				✅
Chestnuts						✅
Chia seeds				✅
Coriander seeds				✅
Cumin seeds					✅
Flaxseed				✅
Hazelnuts	✅
Hemp seeds				✅
Macadamia nuts				✅
Peanuts		✅

		ACID-FORMING			ALKALINE-FORMING
NUTS & SEEDS	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Pecans		✅
Pine kernels			✅
Pine nuts			✅
Pistachio nuts		✅
Pumpkin seeds						✅
Quinoa seeds				✅
Sesame seeds				✅
Soy nuts	✅
Sunflower seeds				✅
Walnuts	✅

		ACID-FORMING			ALKALINE-FORMING
BUTTERS	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Butter			✅
Almond butter				✅
Cashew butter					✅
Hazelnut butter	✅
Peanut butter		✅
Pistachio butter		✅

		ACID-FORMING			ALKALINE-FORMING
HERBS & SPICES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Basil					✅
Bay leaf				✅
Cardamon seeds					✅
Celadon			✅
Celery seeds				✅
Cilantro					✅
Cinnamon					✅
Coriander seeds				✅
Cumin seeds					✅
Curry powder			✅
Dill seeds				✅
Dill weed					✅
Fennel seeds					✅

		ACID-FORMING			ALKALINE-FORMING
HERBS & SPICES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Ginger root						✅
Mace				✅
Marjoram					✅
Oregano					✅
Paprika						✅
Parsley						✅
Pepper
black					✅
cayenne				✅
Salt
Iodized table	✅
sea						✅
Tarragon					✅
Thyme					✅
Watercress					✅

		ACID-FORMING			ALKALINE-FORMING
FLOUR	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
Almond				✅
Amaranth			✅
Arrowroot			✅
Barley		✅
Buckwheat			✅
Corn		✅
Millet			✅
Oat				✅
Rice, brown			✅
Rice, white	✅
Rye		✅
Soy	✅
Triticale			✅
Wheat flour, white	✅
Whole wheat flour		✅

		ACID-FORMING			ALKALINE-FORMING
FRUIT JUICES	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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-FORMING			ALKALINE-FORMING
PASTA	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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-FORMING			ALKALINE-FORMING
SPREADS	HIGH	MEDIUM	LOW	LOW	MEDIUM	HIGH
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.

Check the price on Amazon (affiliate link)