Alkaline nutrition – Find your light balance: Alkaline foods for your well-being

After periods of excess, rich food, little exercise, and many obligations, the body often feels heavy. A gentle restart is then the best cure. This is where an alkaline diet comes in: it is a form of nutrition that aims to support inner balance, understood as supporting the body's own acid-base balance [1]. It does not involve complicated rules and is easy to integrate into everyday life.

Many people who want to eat healthier come across the concept of acids and bases. The focus is on choosing predominantly alkaline foods that are metabolized in the body to form bases.

This guide provides you with the scientific basis, practical tips, and an overview of important alkaline foods to effectively bring your body into a balanced acid-base balance. We highlight how you can eat an alkaline-rich diet and which foods you should incorporate into your meal plan more often.

Acid-base balance: The balance of your body's own buffers

The human body is a master of self-regulation. The acid-base balance is a complex physiological control loop whose main task is to maintain the pH value of the blood within an extremely narrow, slightly alkaline range (pH 7.35 to 7.45) [2].

It is important to understand that not all areas of the body should be alkaline. The stomach, for example, needs stomach acid to kill pathogens and start protein digestion [3].

The body's own protective mechanisms

Your body has sophisticated buffer systems to keep the pH value constant. These systems work via three main organs [4]:

The lungs: These are the fastest buffer system. With each breath, carbon dioxide, which is present in the blood as an acid equivalent, is quickly exhaled, thereby adjusting the acidity of the blood in the short term. This allows the body to keep the pH value of the blood stable within a few minutes.

The kidneys: The kidneys are the long-term regulator. They excrete excess acids in the urine and reabsorb the important alkaline bicarbonate to make it available to the blood again.

Mineral deposits: In cases of chronic stress, the body can mobilize alkaline minerals from its stores, especially the bones, to neutralize acids.

The hypothesis of latent acidosis

An alkaline diet aims to relieve so-called latent metabolic acidosis. In this chronic overload, the self-regulation of blood pH is still intact, but the body's own buffer reserves are permanently strained [5].

This chronic overload is caused by a modern Western diet, which is often rich in acid-forming foods (such as meat and cheese) and low in alkaline vegetables and fruit. An alkaline diet relieves these buffer systems and conserves your mineral reserves instead of correcting the pH value of the blood [5].

The PRAL value: your scientific compass

The PRAL value (Potential Renal Acid Load) is used to scientifically determine which foods have an alkaline or acid-forming effect. This is the most common method in nutritional physiology for determining the potential acid load of a food. It indicates how high the acid excretion via the kidneys is likely to be when 100 g of a food is consumed [6]:

A negative PRAL value means that the food is metabolized with an excess of bases.
A positive PRAL value means that the food is acid-excessive and puts strain on the kidneys.

The PRAL value proves that the taste of a food (e.g., sour-tasting lemon) does not correlate with its metabolism in the body.

Important alkaline foods (alkaline-forming foods)

The following foods have a strong alkaline-forming effect in the body and should form the basis of your diet. They have a negative PRAL value (alkaline surplus) [6]:

Vegetables and salads: Spinach (PRAL approx. -14.0), celery (PRAL approx. -5.2), broccoli, cucumber, kale, carrots.
Root vegetables: potatoes (PRAL approx. -4.0), sweet potatoes.
Fruit: bananas (PRAL approx. -5.5), all types of berries, melons, apricots.
Nuts and seeds: almonds, flax seeds, chia seeds.
Herbs and oils: fresh herbs (parsley), high-quality olive oil.

Good acidifiers

These foods are acid-forming (positive PRAL value), but they provide essential nutrients and, when consumed in moderation, are part of a balanced, alkaline-rich diet.

Pseudocereals: quinoa, millet, amaranth, buckwheat (PRAL approx. +3.7) [6].
Legumes: lentils and beans.
Nuts: walnuts, hazelnuts.

Implementation: the sustainable 70/30 strategy

An alkaline-rich diet is key to maintaining a healthy and balanced acid-base balance in the long term. A purely alkaline diet (100%) is usually only followed for a short period of time to provide quick relief [7].

The ideal acid-base ratio is 70-80% alkaline foods and 20-30% good acidifiers [6]. This strategy enables a sustainable and balanced diet. The focus is on making plant-based foods (vegetables, herbs, mushrooms, salads) the main component of your meals.

What should you not eat?

In order to free the body from unnecessary burdens, so-called bad acidifiers should be massively reduced. These foods put a heavy strain on the buffer systems and are often low in nutrients [7]:

Industrially processed foods and sugar: ready meals, products made from refined flours (white bread, pasta), foods with high sugar content.

Certain animal products: Sausages, ham, strong cheese (e.g., Parmesan PRAL approx. +34.2) and large amounts of meat.

Luxury foods: Alcohol, carbonated drinks (due to CO2 pollution) and excessive coffee consumption.

Start the day with an alkaline diet: Your breakfast as a foundation

The question “What should I eat for an alkaline breakfast?” is often the sticking point when making the switch. Breakfast should support the nightly detoxification process and equip the body with alkaline minerals for the day ahead.

Ideally, breakfast should be highly alkaline and avoid highly acid-forming animal products.

Alkaline smoothies: An easy way to get your day off to an alkaline start. Combine green leafy vegetables (spinach), cucumber, and alkaline herbs with some fresh fruit such as berries or banana.

Basic porridge (70/30): Instead of oatmeal (acid-forming), choose porridge made from buckwheat or millet. Supplement this with alkaline foods such as almonds and plenty of berries or dates.

Hearty & alkaline: A hearty breakfast with avocado, sprouts, and alkaline-rich potatoes or sweet potatoes as a base.

The positive effect of an alkaline diet on the body

Switching to an alkaline diet has a positive effect on your entire body, primarily by significantly increasing nutrient density and relieving your excretory organs [7].

Nutrient density and alkaline intake

Alkaline foods such as vegetables and fruit are high in essential alkaline minerals and trace elements such as potassium, magnesium, and calcium. These minerals are your body's natural buffers and are essential for hundreds of metabolic processes [8]. An increased intake of zinc also contributes to normal acid-base metabolism [9].

Bone support and anti-inflammatory effects

A permanently unbalanced acid-base ratio can mobilize minerals from the bones to neutralize acids. An alkaline-rich diet provides the body with these minerals instead of depriving it of them [10].

In addition, an alkaline diet is extremely rich in antioxidants and fiber. This nutrient-rich diet can reduce chronic inflammation in the body, which can have a positive effect on overall immune function and well-being [11].

You can find more information about strong bones here:

Vitamin D3 and K2 for strong bones

Calcium & vitamin K2 for strong bones

Alkaline eating in everyday life: Specific tips for an easy start

Switching to an alkaline-rich diet does not have to be a radical change, but can be achieved through small, conscious decisions in everyday life. To start with, begin with what is easiest for you. With a little effort in planning, you will quickly achieve the best results.

3 simple steps for beginners

Don't start by cutting everything out, but by adding more alkaline foods.

Start green and alkaline: Dedicate your breakfast entirely to alkaline-forming foods. Swap muesli or white bread for a green smoothie (lots of spinach or celery, a small amount of banana) or buckwheat porridge.
Double your vegetables: Vegetables should be the main component of your lunch and dinner. Keep the amount of acid-forming foods (meat, fish, grains) on your plate to a minimum and supplement them with a large portion of vegetables or salad.
Hydration is key: Make sure you drink enough still water or alkaline herbal teas throughout the day. This supports the kidneys as the most important buffer system in the excretion of acids.

You can find more tips on nutrition here:

The right diet for osteoarthritis

Nerve food for mom heroes

Polysaccharides: Powerhouses for our diet

Alkaline on the go when you're short on time

Even with a busy schedule, you can stick to the 70/30 rule if you plan ahead.

The emergency snack: Always carry alkaline snacks with you, such as almonds (the alkaline nut), dried dates, or a banana. This prevents you from reaching for unhealthy acid-forming foods in stressful situations.

Choosing side dishes: At restaurants, you can often replace an acid-forming side dish (e.g., fries or pasta) with an alkaline side dish. Ask for extra vegetables or choose baked potatoes, which provide a strong alkaline foundation.

Pay attention to sauces: Creamy sauces and dressings are often hidden acidifiers. Choose salads with simple vinegar and oil or water-based sauces.

FAQs and expert tips for your everyday life

Choosing alkaline supplements

Experts recommend choosing alkaline supplements based on citrates (citric acid salts), as these do not neutralize stomach acid and therefore do not interfere with protein digestion. Important tip: Always take alkaline supplements separately from meals (one hour before or two to four hours after) [12].

Does an alkaline diet have anti-inflammatory effects?

Indirectly: Yes. An alkaline diet is rich in anti-inflammatory antioxidants and fiber and low in pro-inflammatory substances (which are often found in poor acid-forming foods) [11].

Urine pH measurement: What does the test tell you?

You can check your acid-base status by measuring your urine pH with test strips. This measurement is a snapshot of your kidneys' excretion performance. A balanced acid-base balance shows a urine pH that varies greatly throughout the day: in the morning it is slightly acidic (pH 6.5 to 6.8) and in the evening it should be slightly alkaline (pH above 7). Important: The value does not reflect the pH value of your blood (this remains constant) [13].

How long does it take for an alkaline diet to take effect?

Short-term effects (a few days): You will notice relief in your digestion and an increase in your well-being. Long-term effects (weeks to months): Replenishing alkaline minerals and providing long-term relief for the kidneys takes more time [14].

A balanced acid-base balance as the basis for more energy

An alkaline diet is a nutrient-rich, plant-based, and balanced diet that can support and relieve your body and its natural regulatory processes, your acid-base balance.

It's not about perfection, but about the sustainable 70/30 rule. Choose more alkaline foods such as vegetables and fresh fruit, reduce bad acidifiers, and feel how you gain more ease and energy in your everyday life. An alkaline-rich diet is a valuable building block for your holistic well-being.