You’ve probably noticed headlines boasting about celebrities and their age reductions, and how they credit the alkaline diet for their youthful appearance and energy. It sounds simple—eat foods that, as they say, improve the body’s pH and enjoy the health benefits that follow. But the science (and logic) behind it is pretty convoluted. For example, do lemons, which are acidic, become alkaline in the body? Can what one eats alter their blood chemistry, which is defined by the body?
It is true and nice to see advocates for a “perfectly balanced” body, but in this case, the balanced body approach combines some sound nutritional principles with many well-meaning myths. And whether you want to look after your kidneys, enjoy more health foods, or improve your overall health, getting a grip on the alkaline load of your diet is a great place to start.
We’re here to help you navigate this. We’ll help you sort through the myths that need to be debunked to put this statement about the pH of your alkaline diet to rest, and show you which foods help you meet your sodium goals.
Understanding the Science: pH, PRAL, and Your Body
Avoiding certain foods on the alkaline diet means first understanding the pH scale. It measures acidity and alkalinity (or basic) with 0 being highly acidic and 14 being highly alkaline (or basic). 7 is considered neutral.
Your body is biologically engineered and regulates its pH levels. For example, blood is kept at a slightly alkaline pH of 7.35-7.45. If it were to go even a little outside of this range, it would be a critical situation.
What part of this relates to diet?
The Acid-Ash Hypothesis
The alkaline diet is often based on the “acid-ash hypothesis.” This theory suggests that when your body metabolises food, it leaves behind a chemical residue—or “ash”—that can be either acidic or alkaline.
Here is the crucial distinction: Food can alter the pH of your urine, but it does not significantly change the pH of your blood. Your kidneys are constantly at work, filtering out excess acid or alkali and excreting it in your urine to keep your blood stable.
Dietitians and scientists measure a food’s effect on the kidneys using a value called the Potential Renal Acid Load (PRAL).
- Negative PRAL score: The food is alkaline-forming (good for reducing acid load).
- Positive PRAL score: The food is acid-forming.
Comprehensive Alkaline Diet Food Chart
Here is a brief overview of how common foods can influence the body’s acid load. “Alkaline-forming” does not simply mean “not sour”—for instance, while lemons are acidic with a low pH, their negative PRAL score means they become alkalizing in the body after digestion.
Fruits (Highly Alkaline-Forming)
Fruits are the powerhouses of the alkaline diet. They typically have negative PRAL scores, making them excellent for balancing dietary acid.
- Dried Figs: PRAL -18.1
- Raisins: PRAL -21.0
- Blackcurrants: PRAL -6.5
- Bananas: PRAL -5.5
- Apricots: PRAL -4.8
- Kiwifruit: PRAL -4.1
- Cherries: PRAL -3.6
- Pears: PRAL -2.9
- Apples: PRAL -2.2
- Watermelon: PRAL -1.9
Vegetables (Alkaline-Forming)
Next, let’s turn to vegetables—the foundation of the alkaline diet. Dark leafy greens and root vegetables are particularly beneficial.
- Spinach: PRAL -14.0
- Fennel: PRAL -7.9
- Kale: PRAL -7.8
- Carrots: PRAL -4.9
- Zucchini: PRAL -4.6
- Cauliflower: PRAL -4.0
- Potatoes: PRAL -4.0
- Celery: PRAL -5.2
- Eggplant: PRAL -3.4
- Tomatoes: PRAL -3.1
- Broccoli: PRAL -1.2
- Cucumber: PRAL -0.8
Nuts, Seeds, and Legumes (Mixed)
Now, consider nuts, seeds, and legumes. This category may surprise you, as its effects on pH are mixed.
- Hazelnuts: PRAL -2.8 (Alkaline)
- Green Beans: PRAL -3.1 (Alkaline)
- Soy Beans: PRAL -3.4 (Alkaline)
- Tofu: PRAL -0.8 (Slightly Alkaline)
- Lentils: PRAL +3.5 (Acid-forming)
- Almonds: PRAL +4.3 (Acid-forming)
- Walnuts: PRAL +6.8 (Acid-forming)
- Peanuts: PRAL +8.3 (Acid-forming)
Acid-Forming Foods (To Moderate)
These foods have a poOn the other hand, these foods have a positive PRAL score. They aren’t ‘bad’—many are nutritious—but it’s helpful to balance them with plenty of fruits and vegetables.RAL +26.4
- Egg Yolk: PRAL +23.4
- Meat (Beef/Chicken/Pork): PRAL +7 to +16
- Oats: PRAL +10.7
- Brown Rice: PRAL +12.5
- Fish (Salmon/Trout): PRAL +9 to +10
Top 10 Alkaline “Superfoods”
If you want to maximise your alkaline intake, these ten foods have some of the most impressive negative PRAL scores (meaning they are highly alkalizing).
- Raisins: An unexpected champion with a massive alkalizing potential.
- Dried Figs: A nutrient-dense snack that sits high on the alkaline chart.
- Spinach: Popeye was right; this leafy green is incredibly balancing.
- Fennel: Crisp, refreshing, and highly effective at reducing acid load.
- Kale: The modern superfood staple lives up to the hype here.
- Bananas: A convenient, potassium-rich option that is easy to digest.
- Blackcurrants: Tart, delicious, and excellent for pH balance.
- Carrots: Whether raw or cooked, they offer a strong alkaline benefit.
- Zucchini: Versatile and hydrating with a solid alkaline profile.
- Apricots: Fresh or dried, they are a sweet way to alkalize.
Practical Tips for Transitioning
You don’t need to overhaul your entire life overnight. The goal of a modern alkaline diet isn’t to eliminate all acidic foods (like healthy, whole grains or proteins) but to balance them.
- The 80/20 Rule: Aim for your plate to be 80% alkaline-forming foods (fruits and veg) and 20% acid-forming foods (grains, proteins, dairy).
- Swap Your Snacks: Instead of crackers or chips (which are grain-based and likely acid-forming), reach for dried figs, raisins, or a banana.
- Hydrate Wisely: Water is naturally neutral, but you can add fresh lemon juice for a boost. Even though lemon juice is acidic, it has an alkalizing effect on the body once metabolised.
- Leafy Greens in Every Meal: Add a handful of spinach to your morning smoothie or have a side salad with your dinner steak. The alkalinity of the greens helps offset the protein’s acid load.
Common Myths vs Facts
There is a lot of misinformation circulating about this diet. Let’s clear up the confusion.
Myth: Eating alkaline foods changes your blood pH. This is a common belief, but it is not supported by science. Many think that diet can significantly alter blood pH.
Fact: False. Your body tightly controls blood pH between 7.35 and 7.45. Diet generally cannot shift this number significantly in healthy people. However, an alkaline diet does change the pH of your urine. This means that adjusting your diet won’t change your blood pH, but it can affect urine pH, which is a different matter.
Myth: Acidic foods like lemons and oranges are bad for you. Some believe acidic-tasting foods are harmful or acid-forming in the body, but this is not accurate.
Fact: False. The “acidity” of a food on your tongue is different from its “acid load” on your kidneys. Citrus fruits are actually alkaline-forming once digested. The way your body processes these foods leads to an alkalizing effect, not an acidic one.
Myth: The alkaline diet cures cancer. This is a widespread misconception. Many claim this diet can treat or prevent cancer, but evidence is lacking.
Fact: There is no conclusive clinical evidence that an alkaline diet prevents or cures cancer. However, the diet emphasises fruits, vegetables, and plant-based foods—all of which are recommended by oncologists and health organisations to support overall health and reduce cancer risk.
Sample 1-Day Alkaline Meal Plan
RReady to give it a try? Take the next step—use the sample day below as your starting point. Challenge yourself to plan your meals using the food chart above and notice how you feel after a week. Share your progress with others or keep a personal log to stay motivated!Breakfast: Green Alkaline Smoothie
- Blend spinach, half a frozen banana, almond milk, and a squeeze of lemon juice.
- Why: Spinach and banana are powerful alkalizers to start your day.
Lunch: Zesty Quinoa Salad
- Mixed greens (kale and spinach) topped with cucumber, cherry tomatoes, avocado, and a dressing of olive oil and apple cider vinegar.
- Why: You get a hydration boost from cucumber and strong alkaline benefits from the greens.
Snack:
- A small handful of raisins or dried apricots.
Dinner: Stir-Fry with Tofu
- Tofu stir-fried with broccoli, carrots, snap peas, and ginger over a small portion of white rice or cauliflower rice.
- Why: Tofu is a rare plant protein that is slightly alkaline or neutral, paired with highly alkaline broccoli and carrots.
A Balanced Approach to Wellness
The alkaline diet is more about simplicity than about changing your body’s chemistry. With a focus on whole plant foods and more raw foods like fruits and vegetables, you will also reduce processed foods and increase your intake of fibre, vitamins, and minerals.
YYou don’t have to worry about every single PRAL score, but following an alkaline diet food chart is a good way to get more green vegetables and give your kidneys a break. Start today—choose one new fruit or vegetable to add to your next meal, and experience the benefits for yourself. Remember, simple changes can transform your daily wellness. Take action and notice the difference.
