What Is the Alkaline Diet?

The alkaline diet is based on the theory that the foods you eat change your pH level to either acidic or alkaline. The belief is that consuming a high amount of acidic foods will cause your body harm, whereas eating alkaline or neutral foods can improve your health.

The alkaline diet focuses on fresh fruits and vegetables (considered alkaline) to keep your body at an optimal pH level, which is a measure of acids and alkalis throughout the body using a scale ranging from 0 to 14.

Acidic substances range from 0 to 7; alkaline foods range from 7 to 14. Seven is considered neutral and neither acidic nor alkaline. This concept started centuries ago, in the mid-1800s, with the “dietary ash hypothesis”—a theory that once food metabolizes in the body, the particles leave either an acid or alkaline ash.

The 2022 U.S. News and World Report Best Diets ranks the alkaline diet number 30 in Best Diets Overall and gives the diet an overall score of 2.4/5. Its ranking is based on the lack of quality research to support the diet, the many rules that make it difficult to follow, and its ineffectiveness for weight loss. The Alkaline Diet performed the worst in fast weight loss, overall weight loss, diabetes, and easiness to follow.

The 7-Day Alkaline Diet Plan

The alkaline diet categorizes food groups as either alkaline, neutral, or acidic. People following the diet are instructed to focus on eating plenty of alkaline foods and fewer acidic foods. While there are many different versions of the alkaline diet, here is one example.

What Can You Eat on the Alkaline Diet

The basic premise of the alkaline diet is to eat foods ranking high on the pH list and fall within the acceptable ranges for protein, fat, and carbohydrates. You don’t need to follow any specific foods or eat a certain times; you simply need to eat foods that tip your pH balance into alkaline levels.

Fruits

Not all fruits are on the approved list, however, you may eat:

• Apples
• Apricots
• Black currants
• Lemon juice
• Oranges
• Peaches
• Pears

Vegetables

Not all vegetables are on the approved list, however, you may eat:

• Asparagus
• Broccoli
• Carrots
• Celery
• Cucumber
• Green beans

Beverages

You can drink alcohol and coffee in moderation on the alkaline diet:

• Coffee, which is slightly acid
• Red and white wine

What You Can't Eat on the Alkaline Diet

The alkaline diet promotes an increased intake of fruits and vegetables while discouraging heavily processed foods that are high in sodium and saturated fat, and even some healthy foods.

Proteins

• Red meat
• Poultry
• Fish

Carbohydrates

• Muffins
• Doughnuts
• Cereal
• Crackers
• Grains   
• Potatoes                        

How to Prepare for the Alkaline Diet

The alkaline diet allows the consumption of certain foods recommended by the U.S. Department of Agriculture (USDA) and recommends limiting legumes, red meat, eggs, and dairy. The diet can fall within accepted ranges for the amount of protein, carbs, fat, and other nutrients, but is not backed by any science.

Because of the fresh produce you can eat, you do not need to cook any special entrees or meals. However, the alkaline diet is restrictive and advises you to avoid hard alcohol, soda, sweetened juice, artificial sweeteners, nuts, legumes, dairy, eggs, grains, and beans.

Sample Shopping List

The alkaline diet does not require fasting. The idea behind the alkaline diet is to eat more alkaline foods and fewer acidic foods. This is not a definitive shopping list and if following the diet, you may find other foods that work best for you.

• Extra Virgin Olive Oil
• Fruits (apples, berries and melon)
• Vegetables (spinach, broccoli, etc)
• Coffee
• Dark Leafy Greens (kale, Swiss chard, etc)
• Avocado oil

Sample Meal Plan

The alkaline diet allows all of the foods recommended by the USDA to be consumed, although it restricts certain amounts of grains, legumes, animal protein, and dairy, and therefore is not necessarily considered healthy as it may lack varied nutrients and balance. This is not an all-inclusive meal plan and if following the diet, you may find other meals that work best for you.

Day 1

• Breakfast: Apples and cinnamon
• Lunch: Garden salad with roasted vegetables, topped with a squeeze of lemon
• Dinner: Sweet potato and sautéed spinach

Day 2

• Breakfast: Fruit smoothie
• Lunch: Steamed asparagus and spinach salad
• Dinner: Spiralized carrots with marinara sauce and sauteed mushrooms

Day 3

• Breakfast: Pears, peaches, and coffee
• Lunch: Vegetable hummus with carrots, celery, and grape tomatoes
• Dinner: Grilled mushrooms, peppers, and onions with mild salsa
  

Pros of the Alkaline Diet

A diet rich in fresh produce, the alkaline diet does not require much meal planning or an ability to cook complex recipes. You fill up on fruits and vegetables, adding starches and natural oils. However, no scientific evidence supports claims the alkaline diet can promote weight loss and fight disease. Some research suggests that aspects of the diet could offer health benefits.

• Preserves Muscle Mass: Following an alkaline diet might preserve muscle mass as you age. In a three-year clinical trial of 384 men and women aged 65 and older, researchers found a high intake of potassium-rich foods, such as fruits and vegetables on an alkaline diet, might help older adults maintain muscle mass as they age.
  
• Might Help Prevent Diabetes: Eating non-acidic foods could help stave off diabetes. In a study published in Diabetologia, researchers followed 66,485 women throughout 14 years. During that time, medical professionals diagnosed 1,372 new cases of diabetes. In an analysis of the women’s food intake, researchers found those with the most acid-forming diets had a significantly higher risk of developing diabetes. The study's authors suggest that a high intake of acidic foods could be linked to insulin resistance.
  

Cons of the Alkaline Diet

The alkaline diet’s premise is that it can improve your health by eating certain foods that change the pH of the body. However, no scientific evidence supports that following a diet low in acidic foods has significant benefits. Here are a few cons of the alkaline diet.

• Lack of Dairy Products: Dairy products include many essential nutrients such as calcium, magnesium, phosphorus, and potassium, that can be difficult to replace when eating a dairy-free diet. In fact, scientists indicate that some people find it nearly impossible to achieve the recommended daily calcium—needed for bone health—when removing dairy from their diet. Plus it's hard to get enough calcium from vegetables exclusively. Even though some vegetables like spinach contain large amounts of calcium, only a small amount is absorbed due to its high concentration of oxalates and phytates, which bind calcium.
• Lack of Protein: Achieving adequate protein intake from the alkaline diet is difficult due to the lack of high-quality, bioavailable protein sources permitted on the diet. Current guidelines recommend that adults get between 10% and 35% of daily calories from protein. While fruits and vegetables may contain small amounts of protein, it is challenging to consume enough to meet the daily recommended amounts. The lack of protein may contribute to a number of issues such as reduced muscle mass and malnutrition.
  

Is the Alkaline Diet a Healthy Choice for You?

Requiring little meal planning and easy grocery shopping, the alkaline diet emphasizes loads of fruits and vegetables with limited to no amounts of processed foods, starches, and red meat.

If you prefer a variety of foods in your diet and cannot remove meat, the alkaline diet will be challenging. In addition, several foods considered high in acid, such as whole grains, beans, and nuts, are nutritious and should be included in a balanced diet, according to the USDA.

A Word From Verywell

Science does not back the alkaline diet. Foods we consume cannot alter our body’s pH, which remains tightly regulated on its own. For the average healthy person, your body already monitors its pH levels. What you put into your body will not drastically change this.

Certain health conditions, such as kidney disease and diabetes, can change your pH regulation. However, eating heavy amounts of alkaline foods will not improve your health, and acidic foods will not make you more susceptible to disease.

Remember, following a long- or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall wellness. The best diet is always the one that is balanced and fits your lifestyle.