Alkaline Diet – Products, Meal Plan, Recipes

As mentioned above, the nutritional aspect of acid-base balance is less important to the overall metabolism than the buffer system or the proper functioning of the lungs and kidneys. Nevertheless, by following the right diet, we can contribute to improving the balance to some extent. Food products differ in their content of acid-forming and alkali-forming elements. This means that the composition of the diet is not without influence on the body's acid-base balance.

The application of an alkaline diet seems to gain greater importance in diseases that cause impairment of organs responsible for maintaining balance. For example, in chronic kidney diseases, greater attention is paid to ensuring that patients consume an adequate amount of products with alkalizing properties through their diet.

Unfortunately, in most of the foods that form the basis of our daily diet, acid-forming elements predominate. This applies primarily to meat and its products, poultry, fish, and eggs. To a slightly lesser extent, this also applies to cereal products. So, what products should we choose to provide ourselves with an adequate amount of alkali-forming elements? Primarily:

• Vegetables and Fruits: In fruits and some vegetables, mineral ingredients are mainly found in the form of salts of organic acids. They give the products a sour taste. Their influence on maintaining acid-base balance varies. From salts of malic and citric acid found, for example, in apples, plums, tomatoes, lemons, or pineapples, cations with an alkaline effect are formed.
• Milk and Dairy Products: These can also contribute to alkalization, although their potential ability to act as an alkali is less than the acid-forming power of meat and its products.

It should be noted that the potential ability of most vegetables, fruits, and dairy products to act as alkalizers is less than the acid-forming power of meat and its products. This means that to maintain acid-base balance, alkali-forming products should predominate in our diet [3].

In order to maintain the acid-base balance of the body, we should ensure that our daily diet includes as many foods as possible that are rich in sodium, potassium, calcium, and magnesium. These have an alkalizing effect. It is best to limit foods that contain high amounts of phosphorus, chlorine, and sulfur, as these elements exhibit acidifying properties [2].

An example of a diet that aims to consume as many alkali-forming products as possible might look like this:

• Breakfast: Mixed bread with cottage cheese, cucumber, cereal coffee with milk.
• Second breakfast: Vegetable salad, green tea.
• Lunch: Cream of celery soup, fish, mashed potatoes, lettuce with tomato, onion, and bell pepper.
• Afternoon snack: Fruit salad.
• Dinner: Millet pudding [5].

This plan maximizes the intake of alkaline foods and minimizes acid-forming ones to promote balance.

Millet, as one of the few grains, has an alkaline reaction. It is worth including it in your diet. An interesting idea to diversify your daily diet is to prepare millet in the form of a pudding.

Millet Pudding Recipe

Ingredients (for 1 serving): 50g dry millet, 100ml milk (cow's or any plant-based), dried dates/honey/maple syrup (to give a slightly sweeter taste), a pinch of cinnamon.

Preparation: Before cooking the millet, rinse it several times with water to get rid of the bitter taste. Pour millet and milk into a pot, cook until the millet is soft (approx. 25–30 min). Blend the cooked millet together with the remaining ingredients. If necessary, add more milk (depending on the preferred consistency). We can serve the pudding with dried fruits.

The alkaline diet should include plenty of vegetables and fruits. We can consume them in the form of salads or vegetables baked in the oven. Fresh smoothies also work well.

Beetroot Smoothie Recipe

Ingredients: raw beetroot, 2 bananas, apple, pear, a glass of lightly sparkling water.

Preparation: Blend all ingredients together [6].

Another smoothie is ideal for those who prefer green, slightly more vegetable-based drinks.

Green Smoothie Recipe

Ingredients: 1–2 kiwis, 2 handfuls of kale, 2 handfuls of spinach, lime, 1–2 apples.

Preparation: Squeeze juice or blend ingredients together [7].

Vegetable fries will be an interesting idea. This is a homemade, healthier alternative to traditional fries.

Vegetable Fries Recipe

Ingredients: There are many vegetables we can use – potatoes, sweet potatoes, carrots, celery, or beetroot work well. In addition, we need a little olive oil and spices (e.g., salt, pepper, Provence herbs).

Preparation: Peel the vegetables and cut them into sticks. Arrange on a baking sheet lined with baking paper, drizzle with olive oil, sprinkle with spices, and then put the fries in the oven (temp. 180–200 degrees C) for 15–20 minutes. The vegetables should be lightly browned.

When browsing the internet, we very often come across information about the alkaline diet. It is worth remembering that, apart from the way we eat, there are other aspects that are of greater importance for maintaining acid-base balance. The functioning of the blood buffer system, as well as the proper functioning of the kidneys and lungs, have an invaluable impact on the body's acid-base balance.

However, we must not forget about the adequate supply of vegetables, fruits, and dairy products in our diet. Thanks to this, we also have a beneficial effect on maintaining balance. A balanced diet rich in alkaline foods can support the body's natural regulatory mechanisms and contribute to better well-being.