Celebrities such as Tom Brady and Jennifer Aniston say following the alkaline diet helps them stay healthy and slim. Natural health proponents say it balances pH levels in the body, prevents chronic conditions, improves energy, supports mental clarity, increases immune system function, and facilitates weight loss. Over the years, this decades-old diet has also stirred up some controversy.

According to the British Dietetic Association, the underlying ideas of the diet started in French physiologist Claude Bernard’s lab, where, among many other scientific discoveries, he established that when rabbits were fed meat, it made their urine more acidic. Subsequent investigations determined a system for quantifying the acidity of foods. This would later give rise to the theory that eating too many acidic foods would detrimentally change one’s blood pH, thus causing illness and disease.

It wasn’t until 2002, when Robert O. Young, ND, published The pH Miracle: Balance Your Diet, Reclaim Your Health, that the alkaline diet was born. Over the years, many peer-reviewed scientific studies have concluded that an alkaline diet doesn’t significantly affect blood pH in healthy people, but it can change urine pH.

Kidney Health

Dr. Blake Shusterman, a board-certified nephrologist (kidney doctor) in Greenville, SC, recommends that people at risk of or who have kidney disease follow an alkaline diet.

“Certain foods like red meats or some hard cheeses and processed food are digested in the body and then release a lot of acid,” Dr. Shusterman says. “That acid makes the kidneys work a little bit harder, which can create a cascade effect that puts you a little bit more at risk for progression of your chronic kidney disease. An alkaline diet is a diet that is high in things like greens, vegetables, herbs, spices, and whole grains and less red meat. Bottom line: An alkaline diet is good for you.”

Your Food’s pH

The general idea for what to eat when following an alkaline diet is to find the pH of a food and eat high alkaline or neutral foods. Alkaline foods include fruits, non-starchy vegetables, nuts, and legumes. Anything with a pH of 7 or higher is considered good to eat. Acidic foods are meat, poultry, fish, dairy, eggs, coffee, and alcohol. Food and drinks with a pH of 6 or lower are not recommended.

Acid Reflux Relief?

You may have heard about drinking alkaline water for acid reflux relief. Dr. Shusterman has heard this, too. He says products referred to as alkaline water may be water with a bit of baking soda to give it a higher pH than regular water. Dr. Shusterman says not all alkalized water may have baking soda, which makes him a bit suspicious of any acid reflux relief claims. Sodium bicarbonate, also known as baking soda, has been used for centuries to help with heartburn and acid reflux. A teaspoon of it in eight ounces of water may provide some heartburn relief, but Dr. Shusterman says not to waste your money on water labeled as alkalized. According to him, you’d be better off making this kind of alkaline water for heartburn relief on your own.

Weight Loss Through Alkaline-Rich Foods

Even if the theory of pH balancing your blood with alkaline foods may not be scientifically supported, alkaline-rich foods are often healthy and generally considered safe. A plant-based eating plan is not for everyone, so consult your healthcare practitioner before changing your diet. Because of the elimination of nearly all meats, an alkaline diet may not provide you with enough protein. The MD Anderson Cancer Center website states that an alkaline diet may lead to weight loss, but the results may not be sustainable for many people. Also, the diet’s restrictive nature could mean you’re missing out on key nutrients your body requires.

Potential Deficiencies from Alkaline Diet

One major concern is protein deficiency, as eliminating most meats and dairy reduces key sources of complete proteins, which are essential for muscle maintenance and overall health. Additionally, calcium deficiency may occur because dairy products—rich in calcium and vital for bone health—are usually avoided. The diet can also result in vitamin B12 shortages, as this crucial vitamin is primarily found in animal products and is necessary for nerve function and red blood cell production. Other potential deficiencies include iron, omega-3 fatty acids, and zinc, which are abundant in animal-based foods but less available in plant sources. To prevent these issues, individuals following an alkaline diet should incorporate plant-based protein sources like legumes, nuts, and seeds, and consider fortified foods or supplements for essential vitamins and minerals.

Ultimately, a balanced approach may be more practical for many rather than completely eliminating healthy “acidic” foods. Take note that foods, even those labeled “alkaline,” may not be as a beneficial as a diet consisting of a variety of whole natural foods. But if you’re interested in taking a dip into the Alkaline Diet pool, try introducing the following green alkaline smoothie to your routine. Along with a licensed nutritionist and/or healthcare practitioner who knows your individual health needs, you can safely include many alkaline foods.

Make your own green smoothie with alkaline-diet friendly ingredients