Alkaline foods • For an alkaline diet

The body needs both acids and bases. While bases have to be supplied through food, acids can also be produced in the body. To compensate for this, a balanced diet with basic foods is important. Which are included?

The Swedish nutrition researcher Ragnar Berg is considered the spiritual father and founder of the alkaline diet. In his book “Food and Beverage” he was one of the first to summarize the mineral content of food. The division into sour and basic foods goes back to him.

At a glance:

Alkaline foods: this is how you eat an alkaline diet

What does base-forming mean?

Foods with metallic minerals such as sodium, potassium, calcium, magnesium and iron are considered to be alkaline, whereas those with predominantly non-metallic minerals such as phosphorus, chlorine, sulfur and silica are considered to be acidic. You can’t taste this, but the acid content can be measured using the urine – the so-called pH value is a guideline. If the pH of the urine is constantly below the neutral value 7, this indicates that the body is over-acidic.

The ability to excrete acid decreases with increasing age and decreasing kidney function. With constant eating habits, there is a risk of chronic acidosis (latent acidosis) in old age, which the body tries to compensate for by releasing basic minerals (especially calcium) from the bones – a risk factor for the development of. A continuous excess of acids has a similar effect on the organism as constant acid rain does on the plant world.

Plant foods are basic

A balanced diet should be richer in base builders than acid builders. About 70 percent of the diet should consist of basic foods. Fruit, vegetables and salads are the most important representatives: Root vegetables, i.e. everything that grows in the earth, is considered to be basic. Even fruit, if it is fully ripe and does not taste sour.

Alkaline fruit:

Alkaline vegetables:

The basic foods also include mushrooms such as oyster mushrooms, champignons or chanterelles as well as sprouts and herbs, for example dill, oregano, rosemary or coriander.

Butter is allowed in an alkaline diet

Acidic foods such as meat, fish or pasta such as noodles, spaetzle and rice are best combined with alkaline foods such as potatoes, vegetables or salad. Butter is also allowed with a balanced diet with base-forming foods: if consumed in moderation, it provides valuable fats and is easy to digest. This makes butter a good addition to cold-pressed vegetable oils.

Base-excess diet

Those who only want to eat basic foods will have difficulties in everyday implementation. In addition, many weak acid formers contain important vitamins and minerals – so they are part of a balanced diet. The base-excess diet takes this concept into account and consists of 70-80 percent alkaline and 20-30 percent acid-forming foods.

It all depends on metabolism

However, the effect of food on the organism does not depend solely on its chemical structure and composition. Rather, it also depends on the way of eating, the amount of food, digestive power and physical movement of the individual person.

Finally, there is the often overlooked reverse effect of base-forming foods. This means that any alkaline food can change its effect on the body as soon as it is badly chewed or consumed in too large quantities. This is especially true for perishable foods that ferment quickly, such as fruit, compotes or fruit juices. Often too much of this food is fermented in the intestine and can lead to the massive formation of acid and fusel alcohol. For example, while a ripe pear usually still acts as a valuable base donor, several pears, eaten at once, are converted into strong acid donors in most people’s intestines.

Sour fruits and other base robbers

The amount of food that is properly metabolized varies from person to person. The weaker the digestive power, the less the amount of properly processed food. And the more likely it is that a base donor has a reverse effect on the acid supplier. Sour citrus fears such as lemon, grapefruit or orange, which are considered to be base donors, can become base robbers in the metabolism.

Basically, the healthier the intestine, the more likely small amounts of fruit and lactic acids are metabolized in an alkaline way. The weaker the digestive tract is, the more likely it is to have gas, the more difficult it will be for it to process these organic acids from consumed foods. If you like, you can relieve the intestines and make them powerful through regular fasting. Special cleansing methods for detoxification, such as intestinal cleansing, can also be considered.

Acid foods and acid generators

Source: Lifeline | Das Gesundheitsportal by

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