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September 2025
Does Dietary pH Promote Better Health?
Balancing dietary pH to optimize health has been a dietary trend. Advocates of “alkaline diets” claim that eating more alkaline foods such as fruits, vegetables & nuts can increase pH and is more healthful. What is pH? It is the amount of acid or alkaline a food or beverage has, ranging from highly acidic (0) to highly alkaline (14), on the pH scale, with seven (7) being neutral. What we eat can influence the pH of saliva and urine however does not significantly impact the pH of the blood, since the kidneys, lungs and buffering systems in the body tightly controls blood pH. With that said there are still claims that alkaline diets will impact health by reducing inflammation and increasing bone strength. Let’s take a closer look.
Dietary pH & Health
- Bone Health – There are claims that acidic foods leach calcium from the bones, increasing the risk of osteoporosis. Studies support calcium and vitamin D intake, physical activity and hormonal changes to combat acidic foods for bone health.
- Kidney Function – The kidneys are vital to maintaining pH balance and excrete excesses via the urine. Eating lots of animal protein can increase the acid load on the kidneys. This may cause a decline in kidney function over time, especially if you have kidney disease. Plant-based foods may reduce the acid load on the kidney and benefit kidney function.
- Muscle Health – Some research shows that high dietary acid could impair muscle health by breaking down proteins, whereas more alkaline foods preserve muscle.
Balancing Dietary pH
The body regulates blood pH regardless of dietary choices for most healthy individuals. No need to focus on the pH of your food & beverage choices, since diet has little impact on blood pH.
However, the basic principles of an alkaline diet emphasizing whole minimally processed foods and integrating plant-based proteins are in line with evidence-based guidelines, especially as we age. Choose nutrient-rich balanced meals that support overall health including:
- Increase Fruits & Vegetables – they are alkaline, rich in antioxidants, vitamins, minerals and fiber. They can help reduce inflammation, enhance energy and improve gut health.
- Balance Protein Sources – since animal proteins are acid forming and plant-based are more alkaline, replace some animal with plant proteins. This can benefit heart and kidney health and may promote longevity.
- Limit Processed Foods – sugary drinks, refined grains and processed foods are generally acid and nutrient-poor. Limiting these foods improves health as they are associated with chronic diseases and inflammation.
- Keep Hydrated – water naturally helps maintain pH balance and supports optimal health.
What About Alkaline Water?
Alkaline water, with a pH above 7, is marketed as a health booster, balancing acidity. However, the water is neutralized in the stomach before it can influence the body pH. While it is safe to drink, most health claims have been unproved.
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