7 Day Alkaline Diet Plan To Fight Inflammation And Disease can be used to balance the pH levels in your body. It is based on the idea that the pH of blood should be kept slightly greater than 7. A healthy pH level in blood is between 7.0-7.5, this pH level will help your body to fight unwanted diseases.
What is an alkaline diet?
An alkaline diet involves eating lots of highly alkaline food, such as fresh fruit and vegetables and whole foods. It also advises avoiding too many acidic foods, which can cause inflammation and disease.
The human body needs a delicate acid/alkaline balance in order to stay healthy. This number should be around 7.4 (on a scale of 0-14). Followers of the alkaline diet believe that nowadays our diets are too acidic, which can cause various diseases and lead to weight gain.
Naturopath Louise Westra explains: “The pH scale measures how acidic or basic something is, on a scale of 0-14. Something that is alkaline is on the basic end of the scale, or greater than 7. This school of thought believes changing the body’s pH level to be less acidic, and thus more alkaline, can improve your health and prevent certain diseases.”
There is some evidence to suggest that there may be some value in considering an alkaline diet in reducing morbidity and mortality from chronic diseases.
Plus, while more research is needed, other studies(opens in new tab) show that following an alkaline diet could be beneficial for people at risk of developing kidney stones. There are also suggestions that it can have a positive impact on muscle mass, bone health and cardiovascular risk.
However, it is not clear whether these findings are to do with changing pH levels in the body’s blood and urine, or rather because followers are eating a generally healthier diet, by increasing their intake of fruit and vegetables and lowering their consumption of processed foods and high-fat produce.
Critics of the alkaline diet also argue that there is not enough evidence to support these claims. For example, this research found that promotion of the alkaline diet to prevent calcium loss is not justified. Also, while some research suggests that following an alkaline diet might improve health in people with kidney disease, it found that it does not achieve this by changing blood pH.
Louise also warns that changes to alkaline levels in healthy people are usually minimal. She says: “It’s critical for our health that the pH of our blood remains constant. If it fell outside of the normal range, our cells would stop working and we would die very quickly if untreated. As such our body has many effective ways to closely regulate its pH balance. This is known as acid-base homeostasis. It is nearly impossible for food to change the pH value of blood in healthy people, although tiny fluctuations can occur within the normal range.”
As a result, it is important not to remove all acidic foods from your diet and to include some in each meal.
Nishtha, who runs The Gut Expert(opens in new tab), says: “Most experts believe that we should be aiming for a 7:3 ratio of alkaline to acidic foods.”
What can you eat on the alkaline diet?
The following foods are high or moderate in alkaline, so can be included freely in an alkaline diet:
- Fruit – Raspberries, strawberries, cherries, cranberries, blackcurrants, apples, avocados, figs, etc
- Vegetables – Spinach, kale, Swiss chard, asparagus, broccoli, cauliflower, cucumber, celery, peppers, green beans, peas, sweet potatoes, carrots, onions, etc
- Beans – Butter beans, soy beans, white haricot beans
- Nuts – Cashews, almonds, chestnuts
- Herbs – Coriander, parsley, dill, basil
- Seaweed – Spirulina, chlorella
- Grains – Quinoa, buckwheat, spelt
- Bone broth
- Chia seeds
- Avocado oil and coconut oil
When following an alkaline diet, it is advised to buy organic produce whenever possible.
Nishtha explains: “This is mainly the reason that it is healthy, it takes you back to basics. You eat a whole food diet, packed with fruits and vegetables, raw and cooked. This in turn helps curb cravings and increases your vitamins, minerals and phytonutrient status.”
What can you not eat on the alkaline diet?
While no foods should be completely removed from your diet, it is worth reducing the following acidic foods:
- Meat – Beef, pork, lamb, veal, etc (as well as processed meat such as ham, sausages, salami, corned beef, etc)
- Diary – Pasteurised milk, cheese (especially hard cheeses), yoghurt, etc
- Eggs (the yolk in particular)
- Grains – Rice, pasta, rolled oats, cereals, rye bread, whole wheat bread, etc
- Sugar – Ice cream, sweets, chocolate, fizzy drinks, etc
However, a small amount of natural fats such as olive oil, cream, butter and milk and protein, like chicken and fish should still be included in your diet.
Diet Plan to Rebalance pH Levels and Fight Inflammation
pH Level, short for the power of hydrogen, refers to a measurement of the concentration of hydrogen ion in the human body. Maintaining balanced pH levels in the body is extremely important to achieve optimum health and to keep away from problems and diseases.
The range of pH levels varies from 1-14, where 1 to 6 is acidic, 7 is neutral and 8 to 14 is alkaline. The ideal balance for the human body is considered to range between 7.30 to 7.45, which is slightly alkaline. But this balance gets affected due to numerous factors, hence it is very difficult to achieve the desired pH balance.
The major issue or the key problem that disturbs the pH balance is due to the food we eat. Our gut is already highly acidic with a pH balance ranging from 2 to 2.5 to aid in the process of digestion. On top of that, our modern dietary habits that include processed food, dairy items, junk food, etc. play a major role in disturbing the pH balance and making it more acidic.
A highly acidic body is termed to be going through acidosis, and it leads to various health issues. These include acid reflux, bad breath, gas, bloating, burping, ulcers, infections, GERD (Gastroesophageal Reflux Disease), and even inflammation which can be very harmful.
Negative inflammation refers to the inflammation caused in the body by an immune system reaction without there being a need for it. While positive inflammation is what happens in case of an injury, illness or even an infection. It helps in healing the body naturally, negative inflammation takes place due to acidosis, bad eating habits, lack of exercise and constant stress that triggers the immune system to react. If not attended timely, negative inflammation can also lead to chronic diseases such as diabetes, cancer, Alzheimer’s, etc.
It is extremely important to address the factors that cause acidosis and inflammation. You need to implement ways in your lifestyle that will lead you towards attaining the perfect pH balance in the body and the good health that comes with it. But how do you do it?
How to maintain the optimum pH balance in your body
The food you eat is the most important factor that determines your pH balance. To move away from the state of acidosis and increase alkalinity to reach the desired pH level of 7.30 to 7.45, you need to change your dietary habits and move towards a new lifestyle.
To state the obvious, to increase alkalinity, you have to consume alkaline food and drink alkaline water. In simple terms, alkaline food refers to all ingredients and items that have a pH level of more than 7. Similarly, alkaline water refers to water that has a pH balance of more than 7, which is its neutral level.
Fresh fruits, green vegetables, nuts, seeds, and a few other food options form a big chunk of the alkaline diet. But many people struggle in forming a diet plan to include these in their meals. Also, a lot have doubts about shifting to an entirely alkaline diet. Will the diet work for them or not, or will lead to alkalosis and negative effects?
What many people are unaware of is that even when you shift to an alkaline diet. The diet is composed of 80% alkaline food and 20% acidic food, and a proper structure has to be followed to get the desired results. Additionally, most of the food in an alkaline diet is completely natural and provides multiple benefits to the body.
Besides treating inflammation and restoring pH balance, it can also aid in losing weight, making your bones and muscles stronger, fighting against diabetes and cancer, providing energy, treating headaches, high blood pressure and reducing the chances of heart disease.
Below, we will provide a structure that you can easily follow and rebalance your pH levels while reducing negative inflammation.
Before we proceed ahead and have a day by day plan for eating an alkaline diet, we need to understand which food we will need to stock, and which food we have to completely ignore.
Food to be included:
Fresh vegetables, fresh fruits, peas, legumes, various types of oils such as coconut oil, olive oil, flaxseed oil, nuts and seeds such as almonds, walnut, flaxseeds, cashew, and other items such as beetroot, figs, dates, fennel, lemon, artichoke and asparagus.
Food to be excluded:
Processed and packed food, dairy items, sugar, caffeine, soda, sunflower oil, soy, processed corn, grains, meat, eggs and alcohol.
Here is your 7-day alkaline diet plan. Besides the dishes, do remember to drink alkaline water throughout the day. To get alkaline water wherever you go, you can get the DYLN Bottle. It comes with the VitaBead Diffuser it enhances regular water into alkaline water within minutes. The bottle is easy to carry around, with it you can have access to cold alkaline antioxidant water whenever you want.
A 7-Day Alkaline Diet Plan
- Breakfast: chia and strawberry quinoa
- Snack: an orange
- Lunch: sweet and savory salad
- Snack: 1/2 cup toasted nuts and dried fruits
- Dinner: simple green salad with olive oil and apple cider vinegar, 3-4 oz. roasted chicken with roasted sweet potatoes and parsnips.
- Breakfast: vegan apple parfait
- Snack: 1 pear
- Lunch: savory avocado wraps and white bean stew
- Snack: 1 handful of toasted pumpkin seeds
- Dinner: simple cucumber salad with olive oil and apple cider vinegar. 3-4 oz. roasted chicken with roasted Brussels sprouts with red peppers
- Breakfast: berry purple smoothie
- Snack: 1 mango
- Lunch: Asian sesame dressing and noodles
- Snack: a handful of dried apricot
- Dinner: 4 oz. oven-roasted salmon, ½ baked sweet potato, curried beets and greens
- Breakfast: apple and almond butter oats
- Snack: 1 banana
- Lunch: green goddess bowl
- Snack: a handful of almonds
- Dinner: kale pesto zucchini noodles
- Breakfast: power smoothie
- Snack: an avocado
- Lunch: quinoa burrito bowl
- Snack: a handful dates
- Dinner: wild rice mushroom and almond risotto
- Breakfast: chia breakfast pudding
- Snack: ½ cup blueberries
- Lunch: miso soup with fermented tofu
- Snack: a handful of macadamia nuts
- Dinner: roasted root vegetables with 4 oz salmon
- Breakfast: quinoa porridge
- Snack: a few slices of cantaloupe
- Lunch: Mexican quinoa salad
- Snack: a handful of dried coconut slices
- Dinner: pumpkin soup.