[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/alkaline-balance\/alkaline-forming-foods\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/alkaline-balance\/alkaline-forming-foods\/","headline":"Alkaline foods list","name":"Alkaline foods list","description":"Print PDF eBook Facebook Twitter Gmail 6 LinkedIn Pinterest 5 Table of Contents Toggle   4 Minutes ReadThe Complete Alkaline Foods List: Understanding pH, Foods Ranked Low to High, and How to Test Your BodyWhat Is pH Balance?What Makes a Food Alkaline?How to Measure pH Balance in the BodyAlkaline Foods Ranked: Low, Medium, and HighLow-Alkaline Foods […]","datePublished":"2020-03-06","dateModified":"2026-05-12","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2015\/05\/alkaline-food-list-bb-blog.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2015\/05\/alkaline-food-list-bb-blog.jpg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/alkaline-balance\/alkaline-forming-foods\/","about":["Alkaline Balance"],"wordCount":972,"keywords":["alkaline diet","alkaline foods"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTable of ContentsToggle     4 Minutes ReadThe Complete Alkaline Foods List: Understanding pH, Foods Ranked Low to High, and How to Test Your BodyWhat Is pH Balance?What Makes a Food Alkaline?How to Measure pH Balance in the BodyAlkaline Foods Ranked: Low, Medium, and HighLow-Alkaline Foods (Mildly Alkalizing)Medium-Alkaline Foods (Moderately Alkalizing)High-Alkaline Foods (Strongly Alkalizing)Putting It All TogetherThe Complete Alkaline Foods List: Understanding pH, Foods Ranked Low to High, and How to Test Your BodyEating an alkaline-rich diet is one of the most powerful ways to protect your bones, balance your hormones, and reduce inflammation. This guide expands on our original alkaline foods list with new additions, a clear low-medium-high ranking, and the science behind why pH matters for your health.What Is pH Balance?pH stands for “potential of hydrogen” and measures how acidic or alkaline a substance is on a scale of 0 to 14. A pH of 7 is neutral, anything below 7 is acidic, and anything above 7 is alkaline (also called “basic”). Your body works very hard to keep your blood pH in a narrow, slightly alkaline range of about 7.35 to 7.45. When your diet, stress level, or environment pushes your body toward acidity, it pulls alkaline minerals such as calcium, magnesium, and potassium from your bones and tissues to restore balance. Over time, this mineral loss can weaken bones and contribute to chronic disease.What Makes a Food Alkaline?It is not the taste of a food that determines whether it is alkalizing or acidifying \u2014 it is the mineral residue, or “ash,” the food leaves behind after digestion and metabolism. Foods rich in alkaline minerals (potassium, magnesium, calcium, and sodium) produce an alkaline ash and help neutralize acid in the body. Foods high in sulfur, phosphorus, and chloride (such as meats, dairy, and refined grains) produce an acidic ash. Interestingly, lemons and limes taste acidic but are strongly alkaline-forming once metabolized because of their high mineral content and low sugar load.The most alkaline-forming foods share a few key traits:High in potassium, magnesium, and calciumRich in chlorophyll (think dark leafy greens)Low in sulfur-containing amino acidsLow in added sugar and refined carbohydratesPlant-based and minimally processedHow to Measure pH Balance in the BodyYou cannot accurately measure blood pH at home, but you can track how hard your body is working to maintain balance by testing your first-morning urine pH. Here is the simple method:Buy pH test strips. Choose strips with a range of 5.5 to 8.0, available at most pharmacies or online.Test first thing in the morning. Collect a small sample of your first urine of the day, before eating or drinking.Dip and compare. Briefly dip the strip in the urine, then compare its color to the chart on the package.Track over time. Test daily for one to two weeks and record the results. A healthy first-morning urine pH typically falls between 6.5 and 7.5.A consistently low reading (below 6.5) suggests your body is working overtime to buffer dietary acid and may be drawing on your alkaline mineral reserves. Saliva pH testing is another option, though it is less reliable than first-morning urine. For a deeper picture, ask your healthcare provider about a 24-hour urine collection or a serum bicarbonate test.Alkaline Foods Ranked: Low, Medium, and HighThe list below groups foods by how strongly they alkalize the body. Low-alkaline foods gently nudge your pH in the right direction and are great everyday staples. Medium-alkaline foods offer a stronger buffering effect. High-alkaline foods are the most powerful acid-neutralizers \u2014 aim to include several of these every day.Low-Alkaline Foods (Mildly Alkalizing)These foods provide a gentle alkalizing boost and are easy to add to any meal.VegetablesFruitsGrains, Nuts & SeedsOtherBell peppersApplesWild riceApple cider vinegarCabbagePearsQuinoaGinger rootCarrotsPeachesMilletGreen teaCauliflowerCherriesBuckwheatHerbal teasMushroomsGrapesAlmondsCold-pressed olive oilOnionsCoconut (fresh)ChestnutsFlaxseed oilPeas (fresh)OrangesFlaxseedsLentils (sprouted)RadishesStrawberriesSunflower seedsTofu (fermented)Medium-Alkaline Foods (Moderately Alkalizing)These foods offer a stronger acid-neutralizing effect and should appear often on your plate.VegetablesFruitsGrains, Nuts & SeedsOtherAsparagusApricotsPumpkin seedsGarlicBeets and beet greensBananas (ripe)Sesame seedsFresh herbs (parsley, basil, cilantro)BroccoliBlackberriesChia seedsMiso (unpasteurized)Brussels sproutsBlueberriesHemp seedsSea salt (unrefined)CeleryKiwiAlmond milk (unsweetened)CinnamonCucumberMangoCashewsTurmericGreen beansPapayaWhite beansSteviaOkraPineappleLima beansMineral waterSweet potatoPomegranateNavy beansCoconut waterZucchiniWatermelonTempehRaw honey (small amounts)High-Alkaline Foods (Strongly Alkalizing)These are the heavy hitters \u2014 the foods most able to neutralize acid and replenish alkaline mineral stores. Aim for several servings daily.VegetablesFruitsGreens & Sea VegetablesOtherSpinachLemonsWheatgrassHimalayan pink saltKaleLimesBarley grassBaking soda (in water, occasional)Swiss chardGrapefruitSpirulinaLemon waterCollard greensAvocadoChlorellaFresh green juicesMustard greensTomato (raw)KelpAlkaline water (pH 8\u20139)Dandelion greensCantaloupeDulseCayenne pepperArugulaHoneydewNoriSprouts (alfalfa, broccoli, clover)WatercressFigs (fresh)WakameSea mossParsleyRaisinsSea lettuceWheatgrass shotsPutting It All TogetherA bone-friendly, pH-balanced plate is built around plants. Aim for roughly 70 to 80 percent of your daily food to come from the alkaline lists above and 20 to 30 percent from acid-forming foods like quality protein, whole grains, and healthy fats. Start small \u2014 squeeze fresh lemon into your morning water, add a handful of leafy greens to lunch, and swap one acidic snack each day for an alkaline one. Over time, these gentle shifts can transform your bone health, energy, and overall vitality.For more on the alkaline approach to lifelong bone health, explore our Alkaline Balance resources and the Better Bones Better Body program."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Alkaline Balance","item":"https:\/\/betterbones.com\/alkaline-balance\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Alkaline foods list","item":"https:\/\/betterbones.com\/alkaline-balance\/alkaline-forming-foods\/#breadcrumbitem"}]}]