Having proper food is important for your well-being, and over the past few years, a diet that is alkaline in nature has been highly sought after for its claimed health benefits. Proponents say foods that are alkaline or non-acidic can lower inflammation, enhance digestion, boost energy levels, and even ward off lifestyle diseases like diabetes and heart ailments. However, there remains lack of scientific clarity about whether such a diet can actually change the pH levels of the body or if its advantage is mainly derived from higher intakes of nutrient-dense plant foods.
“Some consider that regular consumption of an alkaline diet reduces the risk of chronic conditions like osteoporosis, blood disorders, cardiac conditions, and kidney diseases. But there is limited scientific evidence or clinical research,” says Dr Anukalp Prakash, chief consultant of gastroenterology at CK Birla Hospital in Gurugram.
Let us now look at the basics of an alkaline diet, how it may help, some misconceptions surrounding it, and easy ways to include alkaline-dense foods in your diet without radically altering your lifestyle…
What it is
Alkaline foods are those which, upon metabolism, deposit an alkaline residue in the body. Dr Prakash of CK Birla Hospital, clarifies, “Alkaline foods like fruits, fresh vegetables, nuts, and legumes are thought to reduce the acidic levels of the body and maintain pH balance. While the body maintains its own pH balance, eating alkaline foods can help in reducing inflammation, enhancing digestion, and increasing energy levels.”
The body keeps its pH level stable at approximately 7.4 by kidney and lung processes. Although an alkaline diet will not have a marked effect on blood pH, it focuses on vegetable-based, nutrient-rich foods, which help support general health. Nutritionist Ritika Samaddar of Max Super Speciality Hospital, Delhi, points out, “The diet we consume cannot alter blood pH but can minimally affect urine pH. As the alkaline diet is mainly composed of fruits and vegetables, it is necessarily high in nutrients supporting health.”
Even though the alkaline diet has been popular, there is no strong scientific evidence that it can alter blood pH. “There are no clinical trials demonstrating that an alkaline diet changes blood pH,” says Dr Prakash of CK Birla Hospital. The body regulates pH levels through lung and kidney functions to prevent dietary options from significantly altering blood acidity.
Perhaps the most prevalent myth is that an alkaline diet will cure cancer, experts say. “There is no strong scientific evidence to back claims that an alkaline diet will prevent cancer. Yet, a vegetarian diet and minimising processed food can make a huge difference to overall health,” adds Dr Prakash.
The second most popular misconception is that foods that are acidic in nature, like tomatoes and citrus fruits, raise body acidity. According to clinical dietitian Shreya Majumdar of Kokilaben Dhirubhai Ambani Hospital, Mumbai, “Many acidic foods, like citrus fruits, actually have an alkalising effect once metabolised.” Therefore, avoiding such foods in the diet is not a necessity.
How it may help
A well-balanced alkaline diet may help prevent and manage common lifestyle diseases by reducing inflammation and promoting gut health. Dr Prakash of CK Birla Hospital says, “Alkaline foods have the ability to neutralise stomach acid, minimising reflux symptoms and enhancing digestive well-being.” He goes on to say that “low glycemic index foods like nuts, seeds, and vegetables stabilise blood sugar levels and enhance insulin sensitivity, which is useful for diabetes control.” As far as cardiovascular well-being is concerned, he adds, “Foods that are high in antioxidants and fibre, such as green vegetables and nuts, lower cholesterol and inflammation, thereby decreasing heart disease risk.” “Moreover, the anti-inflammatory effects of alkaline foods may ease joint pain and stiffness, making them useful for arthritis relief,” he points out.
According to Samaddar of Max hospital, “Alkaline foods help reduce inflammation as they are high in antioxidants. This can lower plaque build-up in arteries, reducing the risk of heart disease.”
Common alkaline foods
Many everyday Indian foods are naturally alkaline, experts say. Dr Prakash of CK Birla Hospital provides some common examples and says, “Traditional Indian diets already include many alkaline foods, which are good for overall health. Fruits like bananas, watermelon, mangoes, papayas, guavas, apples, pears, and lemons are good choices. Vegetables like spinach, bottle gourd, cucumber, coriander, mint, and pumpkin also add to alkalinity. Legumes like moong dal, apart from nuts and seeds like almonds, flaxseeds, and sesame seeds are very nutritious. Grains like millets, including ragi, jowar, and bajra, and quinoa are also good substitutes for refined grains.”
Including these foods need not amount to a significant alteration of classical Indian meals. Dr Prakash recommends, “Simple dietary changes can increase intake of alkaline foods. Waking up and drinking coconut water or lemon water can increase hydration and alkalinity. Incorporating green leafy vegetables into dal, curries, or parathas is a simple way to increase nutritional intake. Consumption of millets such as jowar and bajra for chapatis and porridges in place of refined grains can enhance the quality of diet. Nuts and seeds for snacking in lieu of processed foods, incorporating fresh fruits as desserts or snacks, and consuming herbal teas like tulsi, ginger, or cinnamon-infused teas instead of caffeinated drinks are small but effective changes.”
The gut feeling
Gut health is essential for overall health, and an alkaline diet can aid digestion and immunity. According to Majumdar of Kokilaben Dhirubhai Ambani Hospital, “Alkaline foods, being rich in fibre, encourage the growth of beneficial gut bacteria and improve digestion. A vegetable, nut, and seed-rich diet ensures a healthy gut flora.”
Alkaline foods counteract acidity, enhance gut motility, and prevent conditions such as bloating and constipation, she adds. Spices like ginger, turmeric, and lemon are anti-inflammatory and promote gut health while minimising discomfort.
Dr Prakash of CK Birla Hospital says it is always better to consult a physician/dietician before following the diet, since rich potassium levels from fruits may not be recommended for those with weak kidneys. However, patients with acidity should consume foods such as bananas, cucumbers, and coconut water to calm acid reflux, he adds. People of all age groups can consume this diet due to its immense benefits, however one should also refrain from extremities. Having a balanced fibre-rich diet also helps in retaining and absorbing the necessary proteins and nutrients for overall well-being.
Majumdar of Kokilaben Dhirubhai Ambani Hospital explains, “An alkaline diet is about having a balanced diet, adding more plant-based, nutrient-dense foods and reducing processed and acidic foods. A balanced approach, including regular exercise, adequate sleep, and stress management, is key to preventing and managing lifestyle diseases effectively.”