Tips for a Basic Diet in Acidosis
An alkaline diet helps balance excess acid in the body. This is important because acidosis can put stress on the organism and lead to serious diseases. We will explain how to create a balanced diet plan and which alkaline foods should be preferred.
1. Eat Consciously
Fundamentally, an alkaline diet is not about giving up certain foods entirely, but about consciously structuring your eating plan. The change desired in the diet is generally not the same as a diet that causes disappointment and triggers the yo-yo effect.
On the contrary, the body adapts to the new conditions, and cravings for sweets or certain unhealthy foods decrease. In addition, with a gradual change in eating habits, the stomach and intestines remain under less strain. People who suddenly switch to an alkaline diet may experience diarrhea for the first few days.
2. Choose the Right Drinks for an Alkaline Diet
A large amount of fluid is needed regularly to clear acids from the body. A healthy adult should drink about 2 liters of water a day. This way, the organs are well flushed and the tissues have sufficient fluid.
However, not every drink is suitable for removing acids from the body.
Vital water should be the main fluid. If you find plain water too boring to drink, you can flavor it with lemon juice or a piece of ginger.
Unsweetened herbal teas are allowed in an alkaline diet. Their advantage is that they enrich the body with minerals, trace elements and vitamins. For example, nettle and field horsetail are among the native medicinal plants that have a mixture of valuable components and also help cleanse the organism of acid.
Although green tea contains the active compound theine — the equivalent of caffeine — it holds primary importance in terms of health-promoting components. For this reason, green tea can be used in an alkaline diet. Black tea, coffee and milk-based drinks should not be consumed in excess. Sugary drinks should be avoided if possible.
Natural, pure fruit juices can be mixed with plenty of mineral water to enrich the diet.
3. Eat Plenty of Vegetables, Herbs and Fruit
If you imagine your eating plan as a pyramid, vegetables, herbs, sprouts and salads form the base of that pyramid. Plant-based sources should form the foundation of every meal. They can even be consumed without restriction between meals. Mushrooms in particular are recommended for their neutralizing properties, but other vegetables are also allowed.
The fresher a food is, the more vital components it contains. They also contribute to improved digestion with their high fiber content. This in turn encourages the body to eliminate acids and waste products as quickly as possible.
Legumes are acceptable in an alkaline diet. Although some are acidic, sprouting them and their high fiber content make them tolerable for the body. Due to their high protein content, they are a healthy source of calories and a good alternative to meat, which should be used sparingly in the kitchen.
All culinary herbs are classified as alkaline. They provide the finishing touch to many dishes and are healthy since they contain health-promoting active compounds.
Fruit and dried fruit are also part of the alkaline diet. However, since they contain fructose, it should be noted that consuming fruit in large portions can lead to weight gain.
4. Choose the Right Carbohydrates
The body cannot continue its activities without carbohydrates. It's important to use carbohydrates in moderation and obtain them from suitable sources. Whole grain products are an important part of an alkaline diet since they provide the body with fiber and keep you full for a long time.
While carbohydrates once formed the basis of meals with vegetables served as a side dish, this view has changed nowadays. The basic rule is that the acids in 100 grams of whole grain bread can be neutralized by 400 grams of vegetables. For this reason, carbohydrates are used in limited amounts in an alkaline diet.
5. Use High-Quality Fats from Oily Seeds
Plant-based oils, rather than animal fats, play a special role in the alkaline diet. Plant-based oils can be obtained from nuts and seeds — for example, chestnuts, organic coconut and hazelnuts. Pumpkin seeds and flaxseed are classified as acidic. However, this doesn't mean you need to give up these foods while following an alkaline diet. It's important to use them in small amounts and consume them in their natural form. Roasted or salted oily seeds are not suitable.
6. Pay Attention to Breakfast Cereals
Ready-to-eat muesli, corn flakes and grain cereals are presented in many variations as health-promoting products. However, you should pay attention to how these products are put together. They are often enriched with additives to enhance flavor. On the other hand, they contain a lot of sugar. For this reason, it's recommended that you prepare your own breakfast cereal. Buckwheat groats are among the neutral foods. Puffed rice, wheat or corn are acidic foods. Stevia or honey can be used as a sugar alternative, and they also contain health-promoting active compounds.
7. Cut Back on Cakes and Pies
Who could say no to cake or pie alongside their coffee? Even on an alkaline diet, while you don't need to remove all of these from your life entirely, it's important to choose the right varieties when you do indulge. Croissants and syrup-soaked desserts have no place in an alkaline diet. Whole grain biscuits are suitable as an occasional small addition to tea or coffee.
8. Stay Away from Alcohol
Those who stay away from alcohol protect their health. Those who don't want to give up alcohol entirely should at least avoid highly acid-forming drinks.
9. Prepare Your Own Sauces
Sauces are often found in refined products. Packaged products should not be consumed. It's healthier to make your own sauces and choose the ingredients carefully. Hollandaise sauce, creamy herb sauce and cream cheese sauce are acid-forming. You can prepare harmless alternatives yourself instead. Spices, mustard, fruit vinegar and tomato paste can also be used in alkaline diets and enhance flavor. Low-fat natural yogurt is also recommended for thickening sauces.
You can find more information on this and related topics in my book “Anti-Inflammatory Nutrition Guide.”
Hüseyin Nazlıkul