Top Acidic Foods That You MUST Avoid + Healthy Substitutes

If heartburn is haunting you every day, you are probably consuming a lot of acidic foods. These foods increase the acid levels in your stomach and put a strain on your gut. So, what is the way out? Well, you simply need to cut down on certain foods and go for healthier options. This article explains what acidic foods are and what actually happens to your body when you consume them. This will help you understand why you need to avoid them to prevent health issues like acid reflux and digestive discomfort. We will also provide you with a list of foods that you should avoid and suggest some substitutes. Keep reading to learn more!

What Are Acidic Foods?

Foods that have a pH level of 4.5 or lesser and tend to cause more acidity in your stomach are acidic foods.

They may taste anything from sour, tart, tangy, citrusy, and vinegary, to sharp, acrid, and even biting and zesty. Some acidic foods may even give out a strong and pungent smell.

To make it simple, let’s understand the concept of acids and bases. All foods – solids and liquids – have a pH value that makes them acidic or basic.

Chemically speaking, the pH value of a compound tells you how many hydrogen molecules it has. On a scale of 1 to 14, all the compounds having a pH less than 7 are acidic. Water is neutral and has a pH of 7. All those compounds above 7 are alkaline or basic foods.

To summarize, lower the pH, higher the acidity. And what foods fall into the low pH, highly acidic category? Here you go…

Top Acidic Foods To Avoid For Better Health

Contrary to popular belief, many vegetables and fruits trigger higher acid production and give you acidity.

Let’s look at the list of foods with their pH values that you should not be consuming if you have GERD(gastroesophageal reflux disease) because they decrease the pH of your gut.

So what if these foods are acidic? Why should you stay away from them? These are some questions you might be asking. I’m coming to that. Read on!

What Happens When You Eat Acidic Foods?

Everything that you eat has to come in contact with the gastric juice in your stomach.

This gastric juice is highly acidic and has a pH between 1.5 to 3.5 (equivalent to hydrochloric acid).

Our body has mechanisms to strictly control the pH in the gut and levels of gastric juice in the stomach. When the pH of your stomach is already acidic, and you eat acidic foods, a cumulative effect is created that lowers the pH in your gut even more.

It’s like adding fuel to the fire!

There’s too much acid generated at once, which can give rise to conditions like:

1. Gastroesophageal Reflux Disease (GERD)

Consuming highly acidic foods can damage the protective inner lining of your stomach, giving you dreadful ulcers and terrible acid reflux.

What’s worse is if this acid reflux and inflammation continue and reach the upper GI tract and esophagus, which do not have a protective mucus-secreting cell lining (like your stomach). It can lead to chronic burning sensation, dyspepsiaⁱ  Upper abdominal irritation also referred to as indigestion, characterized by bloating, heartburn, nausea, or acid reflux. , acidity, heartburn, and ulcers in your mouth.

This is what happens when you have GERD. Trust me, you will not be able to swallow something as soothing as cold milk!

A study conducted on 2,002 participants found the prevalence rate of typical GERD symptoms that appeared monthly or weekly at 16.5% and 6.8% respectively. It was further observed that two-thirds (209/330) of the patients reported having typical GERD symptoms at least once a month.

Did You Know?

About 20% of the people in the United States have GERD (6).

2. Causes Tooth Decay

Eating or drinking sugary and starchy foods can lead to the formation of a thin, sticky, invisible film of bacteria called plaque all over your teeth.

When high sugar foods come in contact with plaque, the acids that digest the food attack your teeth till almost 20 minutes after you finish eating.

Repeated acid attacks like these break down the hard enamel layer on your teeth, ultimately leading to tooth decay. Something similar happens in the case of acid reflux too (1).

3. Can Give Rise To Bone Diseases

Due to the Western diets that have a high acid, sodium, and bicarbonate content, and low potassium and calcium content, there is a gradual loss of bone density.

The urinary loss of calcium (which increases by 74% when on highly acidic foods), an inadequacy of potassium and vitamin D, and hypertensionⁱ  High blood pressure — a serious medical condition that significantly increases the risks of mainly heart, brain, and kidney diseases. together trigger bone resorption and early onset of bone diseases like osteoporosisⁱ  A bone disorder that arises when bone composition or structure alters or bone mass and bone mineral density decline. (2).

4. Could Cause Kidney Stones

The excretion of minerals like calcium, potassium, and magnesium through urine is essential for your kidneys’ health.

Having highly acidic foods can cause your kidneys to retain a fraction of these minerals while generating urine.

Over time, such mineral deposits turn into renal calculi or kidney stones. These could be fatal if left untreated.

Did You Know?

According to the National Health Survey released in 2018, around 6 million adults in the United States have kidney disease (7).

A simple way out is to reduce the consumption of such high acid-generating foods. But almost half of the foods we take in daily fall under this category. Some of them are highly nutritious too!

Then, how do we make it up?

The good news is that we have many substitutes for these foods that are equally nutritious but less acidic. You can try to choose the more alkaline options to prevent acid reflux.

Bradley Reeder, a blogger, embarked on a meticulous journey of self-discovery In his quest to combat acid reflux. He started keeping a food diary to get better. He adds, “ From this I started a dialogue with my body of learning what kinds of foods I need to support my health. And I was able to start deducing which foods triggered the symptoms and systematically remove them from my diet one at a time (i).” Through a methodical process of elimination, he unveiled his triggers, ranging from tobacco smoking to refined carbs. Ultimately, he embraced a disciplined whole foods, plant-based diet that comprised vegetables, whole grains, fruits, and lean proteins. He adds that it also depends on how you cook your food. Boiling, poaching, steaming and water frying as examples of cooking methods worked better for his condition.

Scroll down to find out what the options are.

Substitutes For Acidic Foods

Choosing less acidic or alkaline foods over highly acidic ones can prevent you from burning your gut and esophagus.

Take a look at this pH spectrum to understand what foods fall into acidic and alkaline categories.

For your quick reference, here are some easily available alkaline foods with their pH values that you can add to your grocery list:

1. Almonds and almond milk (6.0)
2. Artichokes (5.9-6.0)
3. Asparagus (6.0-6.7)
4. Avocado (6.2-6.5)
5. Basil (5.5-6.5)
6. Broccoli (6.3-6.8)
7. Cabbage (5.2-6.8)
8. Celery (5.7-6.0)
9. Garlic (5.8)
10. Ginger (5.6-6.0)
11. Kale (6.3-6.8)
12. Kelp (6.3)
13. Lima beans (6.5)
14. Mint (7.0-8.0)
15. Okra (5.5-6.6)
16. Spinach (5.5-6.8)
17. Swiss chard (6.1-6.7)
18. Tofu (7.2)
19. Tea (7.2)
20. Zucchini (5.9-6.1)

Do you want to know what wonders you can do with these? Scroll down for a surprise!

Avocado And Quinoa Salad (Quick And Comfy!)

What You Need

• Ripe avocados: 4 (peeled and quartered)
• Quinoa: 1 cup
• Chickpeas: 400g, drained
• Parsley (flat leaf): 30g, torn

Let’s Make It!

1. Cook the quinoa by putting one cup of quinoa in a pot with two cups of water. Bring it to a boil.
2. Reduce the heat to a simmer, cover and cook for 12 minutes until the water has evaporated.
3. Fluff with a fork until the grains are swollen and glassy.
4. Toss all the ingredients together and season with sea salt and black pepper. (You can also add broccoli or kale for some crunch.)
5. Serve warm with lemon wedges and olive oil.
6. I know, you’re glad that you came to this page! You’re welcome!

As discussed above, excessive intake of acidic foods can lead to a few health troubles. But what about alkaline foods? How do they fare? Learn more about this below.

Acidic Vs. Alkaline Foods

Alkaline foods include fruits, vegetables, legumes, nuts, and seeds. Consuming alkaline foods and following an alkaline diet has various health benefits. It improves the potassium-to-sodium ratio to boost cardiovascular health, reduces muscle wasting, and increases intracellular magnesium concentrations to enhance metabolism and other cellular functions (3).

In contrast, following a diet high in acidic foods like carbonated drinks, dairy products, eggs, meat, etc. may lead to hyperuricemia (an elevated uric acid level in the blood), an increased chance of hip fractures, and frailty in older adults (3).

However, it is important to note that excess alkalinity may also lead to detrimental effects (3). Hence, it is necessary to maintain a balance between alkaline and acidic foods to boost our overall well-being.

In Conclusion…

Switching to a diet rich in foods with a higher pH, like the vegetables and greens listed in this article, will help you protect your body from undesirable chemical stress.

Formulate a diet that has 80% alkaline and 20% acidic foods so that you get the best of both worlds.

Seeking personalized dietary advice from a nutritionist or healthcare expert can be crucial in your health journey. Their guidance can help you tailor your diet to your specific health needs and lifestyle, ensuring you make the best choices for your well-being.

Infographic: Top Acidic Foods To Avoid And Why

While acidic foods are tasty, they may leave you feeling like your insides are burning. That is why it is best to avoid them as they may wreak havoc on your digestive system and lead to other severe problems. Check out the infographic below for the top acidic foods to avoid and why.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Are eggs acidic?

No. Eggs have neutral to slightly alkaline pH (pH of 7.6 to 8.5) (4).

Are bananas acidic?

Yes. Bananas have a slightly acidic to neutral pH (pH of 5.3 to 6.1) (5).

Are potatoes acidic?

Yes. Potatoes have a slightly acidic pH (pH 6.1) (6).

Which fruit is non-acidic?

Avocados and cantaloupe melons are alkaline in nature.

Illustration: Acidic Foods That You MUST Avoid + Healthy Substitutes

Image: Stable Diffusion/StyleCraze Design Team

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Reviewer Author Editor Fact Checker

Madhu SharmaRD

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

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Swathi HandooHealth & Wellness Writer

 

Swathi holds a master’s degree in biotechnology from Osmania University and has worked in places where actual science and research happen. She has four years of experience and a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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