High consumption of sugars, grains and animal products can make the body too acidic, according to the University of California at San Diego. Acidity in the body might lead to greater risk for osteoporosis, cancer, arthritis and heart disease, although further research is needed. Alkaline diets help maintain and improve senior citizens' muscle mass, according to Tufts University researchers who reported their findings in the March 2008 "American Journal of Clinical Nutrition." Alkaline foods, such as potassium-rich fruits and vegetables, relieve mild metabolic acidosis -- an acid state in the body from a typical American diet, according to the researchers.
Step 1
Avoid beverages that increase acidity in the body, including alcohol and caffeinated drinks such as cola and coffee. Choose alkaline drinks such as milk, vegetable juice and juice from alkaline fruits.
Step 2
Eliminate or reduce meat, cheese, nuts, wheat, rice, corn and other common grains in your diet. These foods promote acidity. Alkaline protein sources include eggs, tofu, unsweetened yogurt, whey -- a by-product of cheese-making -- and almonds. Alkaline grain alternatives are amaranth, millet, flax and quinoa.
Step 3
Eat more fresh fruits, including citrus fruits. Although citrus fruits have acid, they promote alkalinity in the body, according to the University of California at San Diego. Avoid or eat fewer blueberries, cranberries, prunes and plums, as these fruits contribute to acidity.
Step 4
Eat more vegetables. Most vegetables produce an alkaline-forming effect on body fluids, according to Dr. Ben Kim, a chiropractor and acupuncturist in Canada. The University of California at San Diego also says most vegetables, including potatoes, are alkaline-forming.
Step 5
Reduce or cut out most nuts and seeds, as they tend to promote acidity. Exceptions include sesame seeds, almonds, chestnuts, pine nuts and fresh coconut.
Step 6
Avoid most sweeteners such as processed honey, aspartame, maple syrup, molasses and all sugars, including white, powdered and brown sugar. Use raw honey or brown rice syrup for an alkaline sweetener, if you use sweetener.
Tips and Warnings
- Increasing alkaline foods may lower your pH -- or measure of acidity -- and increase alkalinity in your body and in urine. Plant foods contain antioxidants that neutralize free radicals -- molecules that can harm cells. Most beans have a moderate to strong acid-forming effect, according to Kim. Peas, lima beans and soybeans are alkaline, according to the University of California at San Diego. Cold-pressed, unprocessed oils are neutral or alkaline. Refrain from using table salt and eating foods high in sodium -- salt increases acidity. Quit smoking. as tobacco increases acidity.
- Talk to your doctor before attempting self-treatment for any condition.
