Better Health Food

High-acid food and drink

If you suspect you have problems with acidity, you can make changes to your diet to help improve symptoms. Foods that are considered acidic must have a pH level of 4.6 or lower. Foods that tend to cause more acidity in the body and that you may need to limit.

Research supporting the connection between foods like animal protein and dairy and chronic disease due to a change in the body’s pH is limited. New research may shed more light on this connection, or expose other reasons why reducing animal products is beneficial for health.

Fruits and fruit juices high in acid

Generally citrus fruits have a low pH, meaning they are acidic. Citrus and other acidic foods may contribute to symptoms in those with upper gastrointestinal issues like an ulcer or reflux. It’s important to remember that fruit juices are acidic, too. Because of this, you should use a straw when drinking fruit juices. This keeps the fruit juice from coming in direct contact with your teeth.

If fruit doesn’t aggravate upper digestive symptoms, they are a healthy food to eat daily and have been shown to reduce chronic disease risk. Despite their initial acidity, most fruits are alkalizing.

Fresh vegetables

You may choose to avoid high-phosphorus drinks such as beer or hot chocolate made from packets of cocoa mix. Mineral sodas or sparkling water can be a good substitute. If you do wish to drink alcohol, go with lower phosphorus red or white wine.

Low-acid foods

When it comes to the benefits of a more alkaline diet, research published in the Journal of Environmental and Public Health says that no conclusive evidence suggests it improves bone health. However, it may help limit muscle loss, strengthen memory and alertness, and help you live longer.

Effects of eating too many acid-producing foods

A diet that includes too many acid-producing foods, such as protein or sugar, can cause acidity in your urine as well as other negative health effects. This may cause a type of kidney stone called uric acid stones to form.

It’s been speculated that too much acidity can also cause bone and muscle deterioration. This is because bones contain calcium, which your body uses to restore your blood’s pH balance when it becomes too acidic. Some evidence suggests that phosphoric acid, commonly found in darker sodas, is linked to lower bone density, especially when it replaces milk, a calcium- and protein-rich beverage. Too much acidity can also increase your risk for cancer, liver problems, and heart disease.

Some foods and beverages produce less acid than sodas or protein, but they still don’t provide the major alkalizing effect of most fruits and vegetables. Experts don’t always agree on the exact food lists. Aim to limit these foods since they may be affecting your acid-base balance or affecting your health in negative ways:

If you’re worried about acid wearing down bone, you can take small amounts of sodium bicarbonate. University of California, San Diego researchers suggest doses that are less than 5 grams. However, you shouldn’t take it during mealtimes because it can interfere with your digestion. Getting enough dietary calcium, vitamin D, phosphorus, and magnesium may also be helpful for offsetting the negative effects of acid on your bone.

Prevention

Because waste products tend to be acidic, researchers at the University of California in San Diego suggest eating more sources of alkaline-producing foods, such as fruits and vegetables, at a 3-to-1 ratio. The pH of a food before you eat it is less important than what it turns into once it’s inside your body.

While rare, it’s possible for the urine’s pH to be too alkaline. However, in the United States, too much acid tends to be a more common problem. This is because of the high rates at which people eat animal protein, sugar, and grains. Higher rates of prescription drug use also contribute to the problem.