Persistent fatigue, fussy digestion, a dull complexion, low-grade inflammation—when I started paying closer attention to symptoms many of us brush off as normal, I kept circling back to a topic that’s widely discussed yet often misunderstood: alkaline balance. It all comes down to a basic physiological process that our modern lifestyles constantly put to the test. As several naturopaths pointed out to me, the goal isn’t to change blood pH—which the body regulates very tightly—but to support its natural buffering systems. These systems are key to energy, recovery, and healthy aging.

Once I began adopting this simple shift in mindset, I noticed improvements in everything from my digestion and complexion to my energy levels. Read on to learn what I discovered about eating for alkaline balance without being rigid—and how you can put it into practice yourself.

### Understanding Acid-Base Balance

“Our bodies are guided by a remarkable intelligence: the ability to maintain the internal equilibrium essential for life,” says naturopath Déborah Passuti. “Temperature, blood sugar, blood pressure, and blood pH are continuously regulated through homeostasis.”

Every day, our bodies naturally produce acids as a result of metabolism, digestion, and cellular activity. External factors add to this load: ultra-processed foods, chronic stress, poor sleep, sedentary habits, and pollution. To compensate, the body relies on the lungs, kidneys, and liver, and draws on alkaline mineral reserves like magnesium, potassium, and calcium. “If this compensation becomes constant, these reserves can be depleted over time, contributing to fatigue and accelerated cellular aging,” Passuti notes.

### How Alkaline Foods Work

Alkaline foods are thought to influence the body’s pH balance through the metabolic waste they leave behind after digestion, which may help reduce chronic disease risk and inflammation. Though some foods taste obviously “acidic,” flavor isn’t necessarily a sign of their effect. What matters is the metabolic residue left after digestion. For example, “lemons taste acidic but have an alkalizing effect once metabolized,” says naturopath Aurélie Canzoneri. “Some foods generate acidic by-products; others supply minerals that help buffer them.”

In other words, the goal isn’t to eliminate acidity—which is essential for health—but to balance excess, which is often linked to stress and highly processed diets.

### Acidifying Factors to Moderate

With that in mind, most experts emphasize balance over restriction. Common contributors to excess acid load include large amounts of red meat, aged cheeses, refined sugars, ultra-processed foods, 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 Supportive Alkaline Foods

1. Leafy Green Vegetables
Spinach, arugula, lamb’s lettuce, kale, chard, and watercress are rich in potassium, magnesium, and calcium, making them among the most alkalizing foods. Their chlorophyll content supports oxygenation and liver function. They’re best eaten raw or lightly steamed to preserve nutrients.

2. Cruciferous and Bitter Vegetables
Broccoli, cauliflower, artichoke, endive, dandelion, cabbage, and chicory contain bitter compounds that stimulate bile production, supporting fat digestion, waste elimination, and hormonal balance—indirectly helping manage acid load.

3. Root Vegetables
Sweet potatoes, parsnips, and beets provide complex carbohydrates along with alkalizing minerals, supporting steady energy without sharp blood-sugar spikes.

4. Fruit, Including Citrus
Citrus, berries, apples, and pears are high in water, potassium, fiber, and antioxidants, which exert an alkalizing effect after digestion. Many practitioners recommend eating them ripe, in season, and even between main meals.

5. Avocados
A dense source of potassium and monounsaturated fats, avocado supports cell membranes, satiety, and inflammatory balance.

6. Nuts and Seeds
Almonds, chestnuts, wWalnuts, hazelnuts, chia, and flax are rich in magnesium and omega-3s, which help support nervous system and hormonal balance. Soaking them for a few hours can make them easier to digest.

Fresh herbs and seaweed like parsley, coriander, basil, mint, nori, and wakame are packed with minerals and antioxidants. They boost nutritional value without being hard to digest.

Spices and quality oils also play a role. Turmeric and ginger have anti-inflammatory and digestive benefits, while extra-virgin olive, rapeseed, or hemp oil provide omega-3 and omega-9 fatty acids.

In daily life, supporting your body’s balance is less about strict rules and more about nurturing overall well-being. This includes eating mineral-rich plants, staying hydrated, moving gently, and keeping your nervous system calm.

Hydration is essential. As Passuti notes, “Without water, balance is impossible.” Drinking 1.5 to 2 liters (50 to 68 ounces) of water daily supports kidney function and cellular hydration, which can also improve skin quality.

Breathing, movement, and elimination matter too. Regular, moderate exercise improves circulation and helps the body remove waste without strain. Practices like breathwork can help regulate stress hormones and support the lungs in eliminating CO₂, one of the body’s key ways of managing acidity.

Calming the nervous system is just as important as diet. Quality sleep and managing stress are crucial, as chronic stress can sustain inflammation, slow down detoxification, and increase the body’s need for balancing minerals.

Curious about a beauty or wellness trend? Let us know! Email Vogue’s senior beauty & wellness editor at beauty@vogue.com.

Frequently Asked Questions
FAQs Trying an Alkaline Diet

Basics Definitions
What exactly is an alkaline diet
Its an eating pattern that focuses on consuming foods believed to affect your bodys pH levels The idea is to eat more alkalineforming foods and fewer acidforming foods

Does the diet actually change your bodys pH
No your blood pH is tightly regulated by your kidneys and lungs and doesnt change from food The diet aims to reduce the acidic load your kidneys process which some believe benefits health

Getting Started Practical Tips
What foods can I eat on an alkaline diet
Youll focus heavily on fresh vegetables fruits nuts seeds and legumes Some plans also include certain grains like quinoa and millet

What foods do I need to avoid
Commonly limited foods include meat poultry fish dairy eggs most grains processed foods alcohol caffeine and refined sugar

Is it expensive or hard to follow
It can be as it emphasizes fresh often organic produce Planning is key to avoid relying on expensive specialty products Cooking at home becomes essential

What does a typical day of eating look like
Breakfast might be a green smoothie Lunch could be a large salad with avocado and chickpeas Dinner may be a vegetable stirfry with tofu over a small portion of quinoa

Benefits Expectations
What benefits did people notice when trying it
Many report feeling more energy clearer skin better digestion and weight loss This is likely due to eating more whole nutrientdense foods and cutting out processed items rather than pH changes

Will I lose weight on this diet
You might because the diet naturally eliminates many highcalorie processed foods and encourages filling lowcalorie vegetables Weight loss isnt guaranteed but is a common side effect

Does it help with chronic issues like inflammation or acid reflux
Some find it helps with acid reflux as it avoids common triggers like caffeine and fatty meats The antiinflammatory effects are attributed to the high antioxidant content of the recommended plant foods

Challenges Common Problems
What was the hardest part about trying it
Social situations and dining out can