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How to restore acid-base balance? Food list

You feel tired, stressed, you have chronic pain and you have a few extra pounds ... All your worries may have one and the same cause: the acidity of your body.


All degenerative diseases cannot grow in acidic and oxidized ground.

Acid and oxidized ground is synonymous with deterioration and aging.

Some effects of excess body acidity:

The list of ailments caused by an excess of chronic acidity is endless:

  • gout, rheumatism, arthritis, polyarthritis, osteoarthritis, osteoporosis...;
  • canker sores on the lips and in the mouth, cracks in the corners of the lips;
  • acid reflux (regurgitation), heartburn, ulcers;
  • kidney and bladder stones;
  • skin problems (pimples, eczema, herpes), varicose veins;
  • chronic colds, sinusitis, otitis, chronic bronchitis;
  • headaches and migraines;
  • sciatic pain;
  • sensation of burning or itching of the anus;
  • muscle cramps, joint pain, decreased immune system, weak immune defenses;
  • tired, a constant lack of energy;
  • chilliness, depression;
  • a feeling of heavy limbs;
  • nervousness, irritability, etc... ;
  • depressive state, insomnia;
  • eczemas, dry skin;
  • decrease, or even loss of libido;
  • bone demineralization;
  • premature aging communication problems, relational;
  • repetitive failures etc.…

In the beginnings of humanity, people were hunters and gatherers, they did a lot of exercise and ate essentially fruits and vegetables, and lean meats.

But the sedentarization was accompanied by the breeding and cultivation of varieties of plants. Moreover, the stresses that we are subjected to every day have changed us.

So there was an acidification of the body. The acidity is measured by the hydrogen potential or pH. The more we go to 1, the more acid it is, the more we go to 14, the more basic it is. The blood pH is 7.4 and does everything to stay as stable as possible.

Overly acidifying menus

To function properly, our body must be in a zone of balanced pH. If this pH is too low, so too acid (usually below 7.4), you suffer from a condition called chronic acidosis, with multiple potential consequences. The acidity of our body depends directly on what we eat.

Minerals can be classified into two categories according to their effect on the pH of the organism. In the camp of "acidifying" minerals, there is chlorine, sulfur and phosphorus. In the camp of "basifying" minerals, there is magnesium, calcium, sodium and potassium.

The considerable change that has taken place in our plates over the previous 100,000 years has tipped the balance from basic mineral consumption to high acid mineral consumption.

The considerable change that has taken place in our plates over the previous 100,000 years has tipped the balance from basic mineral consumption to high acid mineral consumption.

Do you know the history of omega-3s? It is the story of a species - Homo sapiens - which, as it evolved, adopted a diet that no longer suited its needs. 100,000 years ago, the hunter-gatherers we was were eating as much omega-3 fatty acids as omega-6 fatty acids, and even a little more according to recent work. An ideal relationship for our body. Then agriculture and livestock came. And the food industry is born. So our diet has evolved. Less fish, less nuts, less dried fruit. So less omega-3. And in addition more cereals and animals fed with these cereals, more fatty substances rich in omega-6 like sunflower oil so more omega-6. Result: of an omega-6 / omega-3 ratio of 1/1 we went to a ratio of 15/1! With the consequences we now know: cardiac mortality, mood disorders, asthma, inflammatory diseases.

The acid-base balance? It's a bit the same story. The menu of our Homo sapiens, with the emphasis on vegetables, brought minerals like magnesium, potassium and even calcium. Our plates are now filled with meats and cereals decorated with a good dose of salt (sodium chloride). This diet rich in animal proteins and chloride has a major disadvantage: it is acidifying!

How is this modification of the acid-base balance towards the acidity of the body is harmful?

Our bodies normally have acid neutralization systems that allow it to restore the acid-base balance of the blood. It will thus appeal to its reserves in bases in order to neutralize the acids. For example, using bone calcium to fight acids. But if the imbalance is too great and chronic, we see fatigue, muscular and joint pain that might seem very banal. In addition, this will have an effect on bone capital, with progressive demineralization, especially in women. In general, acidification of the organism will lead to premature aging. But acidity is a silent evil, like hypertension or pre-diabetes, which gnaws little by little the organism until a health problem reveals it.

How to fight against acidification?

We must fight against the causes! Daily stress, for example, is responsible for an acidification of the body, linked to the rate of a hormone: cortisol. Lack of physical activity is also linked to acidification. But attention, too much exercise is also deleterious because producer of acids.

And of course, diet is an essential factor to modify to restore the balance between acids and bases.

The index that allows to know the acid or base potential of each food: the PRAL. It is thanks to him that we can compose a balanced diet according to the acid-base method. Many foods high in carbohydrates are acidifying. The red wine is slightly basic, the coffee does not pose any particular problems and the chocolate either. Attention, some mineral waters also have acidifying potentials. And the important thing is not to avoid acidifying foods and to eat only the others, but to balance his meals, which is to compensate for the intake of acidic foods by food bases. For example, calf's liver has a PRAL of minus 14 and spinach of more 14. A dish with these two foods therefore achieves balance. On the other hand, if you take a steak, pasta with parmesan, a little cheese and a sweet dessert, you arrive at a very acidifying total.

We must not demonize a food, nothing is forbidden, the important thing is balance and compensation. Overall, the ideal is to put in its plate 70 % of basic foods and 30 % of acidic foods.

And how to change his way of life?

It is necessary to do some physical activity, about 10 000 steps per day (easy to measure with a small pedometer). Then we can add three sports sessions a week without neglecting muscle building. For stress management, meditation, or yoga for example.

Can the acid-base balance also have an effect on weight?

An acidifying diet is accompanied by weight gain. And rebalancing your diet has a direct effect on the line, allowing you to eliminate extra pounds.

Health in danger

What are the consequences for health? Researchers continue to explore the link between acid-base imbalance and modern diseases. They already suspect the acidity of promoting muscle wasting, kidney stones and high blood pressure. But above all it is now a very serious track to explain the surge of osteoporosis. Why?

Because our body cannot function in an environment too acidic. If our diet does not provide enough basic elements, he will have to find a way to restore the balance. How? By going to fetch the basifying substances in its reserves, the first of which is our bones. The latter contain indeed citrates and bicarbonates, known for their buffering effect, that is to say they reduce the acidity of the organism to bring it back into a normal operating zone. The problem: in our bones, these substances are in the form of calcium citrate or calcium bicarbonate. By drawing these basifying elements, the body "pumps" calcium from our bones. Results: bone density could decrease, bones become fragile, it is osteoporosis. This may explain why, in several studies, people who eat the most animal proteins have a higher risk of bone fracture than others - but this hypothesis is contested by some researchers.

From there to preventing and curing osteoporosis by putting basifying foods to the fore in our diet, there is only one step. Already in 2001 the team of Dr. Katherine Tucker, a human nutrition researcher at Tuft University in Washington, showed that people who consume the most fruits, vegetables, magnesium and potassium had better bone density.

The health of people and the planet?

As in humans, one can note the acidification of the planet: acid rain, acidification of soils ... It is also found in the oceans that corals rich in calcium play the same role as the bones in the Organism, and disappear in response to acidification of water.

Today, Man is mistreating his body as he mistreats his environment...

Table of acidic and alkaline foods

Below is a list of the different foods contributing to the acidification or alkalization of body fluids, such as urine, saliva and venous blood.

The kidneys help to maintain the neutrality of body fluids by sending the acid or alkaline surplus in the urine in a general way, it is important to have a diet containing products found on either side of the table. We need acidifying foods as well as alkalizing foods, but with a clear trend towards an alkalizing diet.

Allergic reactions and other forms of stress tend to produce acids in the body. High acidity indicates that more elements should be selected from the group of alkalizing foods.

It may be helpful to check the pH of your urine using a pHydrion paper of pH Health Beauty to determine if your food choices provide you with the right balance.

We do not all have the same needs, but for most of us, an ideal diet consists of 65% to 70% alkalizing foods and 30% to 35% acidifying foods by volume.

It is important to note that the degree of alkalinity or acidity of a food may vary depending on the soil in which the plant is grown (or food with which an animal is fed), the variety and timing of harvest. Magnesium, an important alkalizing food, is generally not used in commercial agriculture. This may result in a slightly more acidic food than the same organically grown food. The feeding of an animal may also contribute to slight variations of the acidifying or alkalizing residue. A grain-fed beef will have, all other factors being equal, meat more acidic than a beef fed on herbs.

Consider this list for informational purposes only and not as an absolute.

Alkalizing foods (70%)


• Asparagus • Beet • Bette • Broccoli • Brussels sprouts • Cabbage • Cabbage leaf • Carrot • Cauliflower • Celery • Chlorella (algae) • Cucumber • Daikon (white asian radish) • Dandelion, Edible flower • Eggplant • Fermented vegetables • Garlic • Germination (all types) • Green alfalfa leaf • Kale • Kohlrabi • Lettuce (all types) • Mustard foliage • Mushrooms • Onion • Parsnips (high blood sugar levels) • Peas • Pepper • Pumpkin • Rutabaga • Seaweed • Spirulina (algae) • Squash • Watercress


• Apple • Apricot • Avocado • Banana • Blackberry • Blueberry • Cantaloupe • Cherry • Currant • Dates • Fig • Grape • Grapefruit • Honeydew melon • Mandarin • Nectarine • Peach • Pear • Raspberry • Strawberry • Tomato (ripe) • Tropical fruits • Water melon

Proteins (vegetal)

• Almonds • Chestnut • Linseed • Seeds and sprouted nuts • Squash seeds • Sun-flower seeds • Pumpkin Seeds • Tempeh (fermented)

Proteins (animals)

• Cottage cheese without fat • Goat’s milk protein powder (goat whey) • Lean chicken breast • Organic fermented milk

Spices and Seasonings

• Cinnamon • Curry • Ginger • Mustard • Red pepper • Salt (of sea) • Miso • Tamari


• Millet


• Green super-food mixes • Mineral water (non-carbonated) • Spring water (not citrus fruits) • Unsweetened fresh fruit juice • Vegetable juice (unsweetened)


• Apple cider vinegar • Probiotic crops without dairy products (pH Dophilus) • Super green food supplements

Sweeteners and natural sugars

• Agave Nectar (syrup) • Maple syrup • Xylitol

Teas and herbal teas

• Bancha Tea • Dandelion tea • Ginseng • Green tea • Herbal teas • Kombucha • Rooibos • Yerba Mate

Acidifying foods (30%)

Dairy products

• Butter • Cream • Ice cream • Sheep cheeses • Goat Cheese • Cow cheeses • Milk (goat or cow)


• Pineapple * • Cranberries • Lemon * • Kiwi • Lime* • Orange*

* They are generally acidic unless they are local and ripened on the tree.

Fats and Oils

• Butter • Avocado oil • Canola oil • Safflower oil • Hemp oil • Linseed oil • Corn oil • Grape seed oil • Sesame oil • Sunflower oil • Olive oil • Lard

Cereal Grains*

• Amaranth • Oats (in flakes) • Wheat • Spelt • Hemp seed flour • Kamut • Corn • Barley • Quinoa • Rice (brown, basmati) • Buckwheat • Rye

* As well as biscuits, breads, pasta etc. made with these.

Proteins (vegetal)

• Peanuts* • Filberts (hazelnut)* • White beans • Lima beans • Soybeans • Beans and legumes • Black beans • Pinto beans • Red beans • Soy milk • Lentils • Cashew nut* • Walnut of Grenoble* • Brazil nut* • Pecans* • Chickpeas • Green peas • Tahini* • Tofu

* As well as their butters.

Proteins (animals)

• Lamb • Duck • Shrimp • Turkey • Wild meat • Lobster • Oysters • Rabbit • Mussel • Clams • Scallops • Fish (all) • Chicken (except chicken breast) • Pork


• Wheat germ • Beer yeast • Baker's yeast • Potatoes • Vinegar distilled

Alcoholic beverages

• Beer • Liqueurs • Spirits • Wine

Sweets and sweeteners

• Aspartame • Fruit-flavored drinks • Soft drinks

Other articles that might interest you :

Anthony Sebastian, Lynda A Frassetto, Deborah E Sellmeyer, Renée L Merriam, and R Curtis Morris, Jr. Estimation of the net acid load of the diet of ancestral preagricultural Homo sapiens and their hominid ancestors. Am. J. Clinical Nutrition, Dec 2002; 76: 1308 - 1316.
Tucker KL, Hannan MT, Kiel DP. The acid-base hypothesis: diet and bone in the Framingham Osteoporosis Study. Eur J Nutr. 2001 Oct;40(5):231-7.

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