Alkaline Diet Food List (+ Shopping List and PDF)
Last update on Jan 22, 2025
Shopping list
Fresh grocery
Kale
Spinach
Broccoli
Cucumber
Bell peppers
Celery
Zucchini
Asparagus
Brussels sprouts
Cauliflower
Carrots
Green beans
Lemons
Limes
Grapefruits
Avocados
Tomatoes
Apples
Berries
Watermelon
Pineapple
Papaya
Mango
Oranges
Dry goods
Quinoa
Lentils
Chickpeas
Brown rice
Amaranth
Buckwheat
Millet
Snacks & sweets
Almonds
Walnuts
Flaxseeds
Chia seeds
Sesame seeds
Pumpkin seeds
Sunflower seeds
Spices & sauces
Turmeric
Ginger
Cumin
Coriander
Basil
Oregano
Parsley
Thyme
Extra-virgin olive oil
Coconut oil
Apple cider vinegar
Beverages
Alkaline water
Herbal tea
Alkaline diet guidelines
The first thing you should know is that the alkaline diet centers around fresh, whole foods that are naturally alkaline and packed with nutrients.
You should prioritize alkaline-forming vegetables like kale, spinach, broccoli, and bell peppers, along with fruits like lemons, avocados, berries, and watermelon. These choices help maintain a balanced pH in your body.
It doesn’t mean, however, that you can’t spice up your meals. Feel free to include turmeric, ginger, cumin, coriander, basil, oregano, parsley and thyme on your alkaline diet shopping list. Not only do they add flavor, but also offer many health benefits: from boosting your metabolism to supporting your immune system.
One last thing, hydration is crucial, and alkaline water can help maintain a proper pH balance in your body and provide essential hydration. Try to drink plenty of alkaline water, typically with a pH level above 7. Consider investing in a water ionizer to make things easier.
Alkaline diet food list breakdown
Vegetables
Vegetables play a crucial role in this diet because they are highly alkaline-forming foods. Kale, spinach, broccoli, cucumber, bell peppers, celery, zucchini, asparagus, Brussels sprouts, cauliflower, carrots, and green beans are all excellent choices. These vegetables are rich in essential nutrients, vitamins, and minerals while being low in calories and high in fiber. They help maintain the body’s pH balance by reducing acidity and promoting detoxification.
Fruits
They are also alkaline-forming and contain a wide range of nutrients. Despite some fruits being acidic in their natural state, they have an alkalizing effect on the body once metabolized. Fruits are a great source of vitamins, minerals, antioxidants, and dietary fiber, so they support digestion, immune function, and alkaline balance.
Grains and legumes
These foods are nutritious and provide protein, fiber, vitamins, and minerals. They can serve as a valuable source of energy, aid in maintaining stable blood sugar levels, and contribute to overall alkalinity. Similarly to fruit – some grains and legumes are slightly acidic, but they become alkaline-forming during the digestion process.
Nuts and seeds
They are rich in healthy fats, protein, fiber, and various essential nutrients. Nuts support brain function, promote heart health, and have anti-inflammatory properties – they are beneficial for the body on many levels.
Herbs and spices
Turmeric, ginger, cumin, coriander, basil, oregano, parsley, and thyme are commonly used alkaline herbs and spices. These ingredients not only add flavor and aroma to meals but also offer numerous health benefits. Many herbs and spices possess anti-inflammatory, antioxidant, and digestive support properties. They alkalize the body and boost the immune system.
Beverages
Alkaline water – which has a higher pH level – is a staple in the alkaline diet. It helps to maintain optimal hydration while promoting alkalinity in the body. Herbal teas like chamomile and peppermint offer soothing properties, aid digestion, and have a calming effect on your body and mind.
Miscellaneous
Extra-virgin olive oil, coconut oil, and apple cider vinegar are commonly used in the alkaline diet. These ingredients can be used for cooking, salad dressings, and various culinary purposes while adding healthy fats and natural acids that support alkaline balance.
Download the grocery list for FREE.
- Add & remove items
- Sort items by store aisles
- Share the list with your partner
What else to keep in mind
On the alkaline diet, it is generally recommended to avoid highly acidic foods. These include:
Processed meats: Processed meats like sausages, bacon, hot dogs, and deli meats are often high in sodium, preservatives, and additives.
Refined grains: They have undergone processing that removes the bran and germ, stripping them of essential nutrients. These grains are acidic and lack the alkaline-promoting properties found in whole grains.
Dairy products: Most dairy products, including milk, cheese, and yogurt, are considered acidic. They can be high in saturated fats and may cause inflammation in some people.
Processed snacks and sweets: Packaged snacks, cookies, candies, and sugary beverages usually contain refined sugars and additives.
Alcohol and caffeinated beverages: Alcoholic and caffeinated drinks are acidic and can disrupt the body's pH balance. Opt for alkaline alternatives like herbal teas or green tea.
High-sodium foods: Products like processed snacks, canned soups, and fast food, should be minimized as they can contribute to acidity and water retention.
Artificial additives and preservatives: Foods containing artificial additives, sweeteners, preservatives, and flavours are typically highly acidic.
It's essential to approach any diet with a critical mindset, considering both its potential benefits and limitations. While the alkaline diet has gained popularity, it's important to consider its potential drawbacks:
Limited scientific evidence: The alkaline diet lacks extensive scientific evidence supporting its claims. Most of the research available is limited to studies on the effects of specific foods or the impact of pH on isolated body systems, rather than long-term studies on the alkaline diet itself.
Restrictive nature: It requires avoiding or limiting certain food groups, including acidic but otherwise nutritious foods like citrus fruits, certain grains, and dairy products. This restrictiveness may lead to difficulties in meeting nutritional needs and potential nutrient deficiencies.
Practicality and sustainability: It may require significant effort and time to plan and prepare meals that align with the alkaline principles. This can make it less practical and sustainable for some individuals, especially those with busy lifestyles or limited access to specific foods.
Individual variations: Each person's body responds differently to dietary choices. While some people may experience positive effects on energy levels and overall well-being with the alkaline diet, others may not notice significant changes or even experience negative effects.
Conclusions
Experience the benefits of the Alkaline Diet, a powerful way to achieve optimal health. By understanding the alkaline-acid balance in your body, you can make informed choices that promote digestion, boost energy levels, and enhance overall well-being in 2025 and beyond.
To make your journey easier, we offer a convenient grocery shopping list that you can download as a PDF. Alternatively, you can explore the Listonic app, a free tool that allows you to customize and arrange your shopping list according to your preferences.
→ Download the grocery list for FREE.Listonic team
Fact checked