The Tamesis
Persistent fatigue, indigestion, dull complexion, low-grade inflammation… When I started looking more closely at the symptoms that many of us consider normal, I kept coming back to a much-discussed and often misunderstood topic: alkaline balance. It relies on fundamental physiological processes that are constantly challenged by our modern lifestyles. As several naturopaths reminded me, the goal is not to alter blood pH (the body regulates pH very tightly), but to support its natural buffering system, which is key to energy, recovery, and healthy aging.
When I started making this simple mindset shift, I saw improvements in everything from my digestion to my complexion to my energy levels. Read on to learn what I know about achieving an alkaline balance through your diet without rigidity, and how you can implement this practice yourself.
Learn about acid-base balance
“Our bodies are guided by a remarkable intelligence: the ability to maintain the internal balance necessary for life,” says naturopathic doctor Déborah Passuti. “Temperature, blood sugar, blood pressure, and blood pH are constantly regulated through homeostasis.”
Every day, our bodies naturally produce acid as a result of metabolism, digestion, and cellular activity. External factors can add to this burden: overly processed foods, chronic stress, poor sleep, sedentary habits and pollution. To compensate, the body relies on the lungs, kidneys, and liver, and taps into reserves of alkaline minerals such as magnesium, potassium, and calcium. “If this compensation becomes constant, these reserves may become depleted over time, leading to fatigue and accelerated cellular aging,” Pasuti noted.
How alkaline foods work
Alkaline foods are thought to affect the body’s pH balance through the metabolic waste products left behind after digestion, theoretically reducing the risk of chronic disease and inflammation. Although some foods may taste distinctly “acidic,” the taste is not necessarily indicative of their effect. What matters are the metabolic residues left after digestion. For example, “Lemons taste acidic but have an alkalizing effect once metabolized,” says naturopathic expert Aurélie Canzoneri. “Some foods produce acidic byproducts; other foods provide minerals that help buffer the byproducts.”
In other words, the goal is not to eliminate acidity that is critical to health, but to balance excess acidity, which is often associated with stress and a highly processed diet.
Moderate acidification factor
With this in mind, most experts emphasize balance rather than limitations. Common causes of hyperacidity include large amounts of red meat, aged cheese, refined sugar, ultra-processed foods, drinking coffee on an empty stomach, and chronic stress. “Stress is one of the most acidifying factors: it increases metabolic acid production and depletes mineral reserves,” says Canzoneri.
The most helpful alkaline foods
1. Green leafy vegetables
Spinach, arugula, lamb’s lettuce, kale, chard, and watercress are high in potassium, magnesium, and calcium, making them among the most alkaline foods. Their chlorophyll content supports oxygenation and liver function. They are best eaten raw or lightly steamed to retain their nutritional content.
2. Cruciferous vegetables and bitter greens
Broccoli, cauliflower, artichokes, endive, dandelions, cabbage, and chicory contain bitter compounds that stimulate bile production, which supports fat digestion, waste elimination, and hormonal balance, thereby indirectly helping to control acid load.
3. Root vegetables
Sweet potatoes, parsnips, and beets provide complex carbohydrates and alkalizing minerals that support stable energy without causing a spike in blood sugar.
4. Fruits, including citrus
Citrus, berries, apples, and pears are rich in water, potassium, fiber, and antioxidants, and act as an alkalizer after digestion. Many practitioners recommend eating them when ripe, in season, or even between main meals.
5. Avocado
Avocados are rich in potassium and monounsaturated fats, which support cell membranes, satiety, and inflammation balance.
6. Nuts and seeds
Almonds, chestnuts, walnuts, hazelnuts, chia seeds and flax are rich in magnesium and omega-3, which help support the nervous system and hormonal balance. Soaking them for a few hours improves digestibility.
7. Fresh herbs and seaweed
Parsley, cilantro, basil, mint, nori, and wakame are rich in minerals and antioxidants, increasing nutrient density without burdening digestion.
8. Spices and quality oils
Turmeric and ginger have anti-inflammatory and digestive properties, while extra virgin olive oil, canola oil, or hemp oil contain omega-3 and omega-9 fatty acids.
Daily habits that support balance
In practice, supporting an alkaline balance is not a strict food list, but a matter of restoring physiological balance: eating mineral-rich plants, getting enough fluids, doing gentle exercise, and keeping the nervous system from constantly overdoing it.
Moisturizing
“Without water, balance is impossible,” Pasuti said. He recommends drinking 1.5 to 2 liters (50 to 68 ounces) of water per day to support kidney function and cellular hydration. This should also have a noticeable impact on skin quality.
Breathe, move, eliminate
Regular, moderate exercise improves circulation and eliminates waste products without overloading the system. Practicing breathing, or conscious breathing, can help regulate cortisol and support the lungs’ role in the elimination of carbon dioxide, one of the body’s primary acid-buffering mechanisms.
Calm the nervous system
Sleep and stress regulation are just as important as diet. Chronic stress maintains a state of inflammation, slows elimination, and increases the need for buffering minerals.
