Between an on-the-go coffee, an on-the-go lunch, a lack of water during the day, and an evening of cheese and cold cuts... it's easy to tip the scales in the acidifying direction. The good news? It's possible to act gently, by adopting balanced eating habits. A more basifying diet (rich in plants, minerals and hydration) can make all the difference, without upsetting your tastes or your lifestyle.
What if you gave your body the right levers every day?
The acidifying or alkalinizing effect of a food does not depend on its taste, but on the potential renal acid load (PRAL ) it generates once metabolized. If the index is negative, the food is said to be alkalinizing; if it is positive, it is acidifying.
For example: lemon has a very acid taste, but is a food with alkalizing properties.
Here is a non-exhaustive list of acidifying and basifying foods:
These foods are rich in alkaline minerals (such as potassium, magnesium and calcium) and low in sulfurous organic acids . By being metabolized into bases, they support the body's self-regulating acid-base balance.
*Contributes to the body's acid-base balance.
It's often assumed that all fruit and vegetables have a cleansing effect... and in most cases, this is true. But there are a few exceptions:
The aim is not to eliminate acidifying foods. Proteins, whether animal or vegetable, remain essential to the body's proper functioning. The most important thing is to find the right balance between acidifying and basifying foods in your daily diet.
We sometimes forget it, but hydration plays an essential role in regulating the acid-base balance. Drinking enough fluids makes it easier for the body to eliminate the acid waste it produces.
Although water generally has a neutral pH, not all water is created equal. Tap water, for example, can have a variable pH depending on your region, without necessarily having a marked alkalizing effect.
To support your internal balance, choose mineral waters rich in alkaline minerals such as calcium, magnesium or bicarbonates. They are particularly useful after physical exertion, when the body produces more acid waste.
The aim is not to revolutionize everything, but to adjust. Try to aim for 60-70% basifying foods (fruit, vegetables, certain legumes, almonds, etc.) and 30-40% acidifying foods (meat, cereals, cheese, etc.).
Acid-producing foods are not to be demonized: meat, fish, eggs, cheese, wholegrain cereals and legumes are rich in essential nutrients (proteins, iron, B vitamins, etc.). They have their place in a balanced diet, provided they are combined with vegetables, fruit or oilseeds rich in alkalizing minerals.
Here's a simple breakdown to visualize on your plate:
Tip : add parsley, lemon, seeds or raw vegetables to your dishes. Small gestures, big cleansing effects.
In short, there's no need to follow a strict diet to support your acid-base balance. Think color (more vegetables), variety (don't exclude anything) and hydration (water, herbal teas, broths). Your plate doesn't have to be perfect, just better balanced.