Alkaline Diet: Eating foods that are less acidic, known as alkaline foods, is believed to reduce acid production in the body and improve overall health. This concept forms the basis of the alkaline diet, which has gained popularity thanks to celebrities like Victoria Beckham, Gwyneth Paltrow, and Jennifer Aniston.
While the health benefits of the alkaline diet are not definitively proven, consuming alkaline foods that lower the acidity of urine might be helpful for individuals dealing with kidney stones.
What is an Alkaline Diet?
The alkaline diet is centered around pH levels, which measure how acidic or basic (alkaline) a substance is. The pH scale ranges from 0 to 14, with 0 to 6 being acidic, 7 neutral, and 8 to 14 alkaline.
The diet promotes eating foods with a higher pH, aiming to make the body’s chemistry more alkaline.
Foods to Eat on an Alkaline Diet
Alkaline foods include:
- Fruits (apples, bananas, cantaloupe)
- Avocados
- Non-starchy vegetables (broccoli, carrots, lettuce)
- Soy, beans, and lentils
- Quinoa
- Oats
- Wild rice
- Alkaline water
Foods to Avoid on an Alkaline Diet
Avoid foods that are too acidic, such as:
- Wheat
- Dairy
- Eggs
- Meat
- Fish and shellfish
- Peanuts and walnuts
An alkalin diet encourages the intake of nutritious foods like fruits, vegetables, and plant proteins, promoting better health and wellness. However, it can be restrictive and might lack essential nutrients like iron, calcium, vitamin D, and vitamin E, making it challenging to maintain long-term.
How the Alkaline Diet Affects Kidney Stones
While proponents claim that an alkaline diet changes the body’s pH, it actually influences the pH of urine. The kidneys play a crucial role in maintaining the body’s pH balance.
Urine pH can impact the formation of kidney stones, which are hard deposits made of minerals and salts in the kidneys. More acidic urine may increase the risk of certain types of kidney stones, such as calcium oxalate, uric acid, and cystine stones. Conversely, alkaline urine can elevate the risk of calcium phosphate kidney stones.
For those dealing with kidney stones, an alkaline diet might be beneficial. Consuming alkaline foods like fruits and vegetables can increase urine pH, potentially reducing the risk of kidney stones. Limiting the intake of animal proteins like meat, poultry, fish, and seafood can also help prevent kidney stones by lowering urine acidity.
Contrary to some beliefs, consuming calcium-rich foods does not raise the risk of calcium oxalate stones. In fact, these foods can help prevent stone formation by binding with oxalate in the intestines, preventing its absorption into the bloodstream and subsequent travel to the kidneys.
How to Implement an Alkaline Diet for Kidney Stones
While there’s no specific alkaline diet for kidney stones, a diet emphasizing alkaline foods—fruits, vegetables, and plant-based proteins—may help by increasing urine pH.
Alkaline Diet Daily Meal Plan
An alkaline diet for kidney stones should be balanced and not overly restrictive. It should focus on increasing fruits and vegetables, reducing non-dairy animal proteins, and ensuring adequate calcium intake.
Breakfast: Oatmeal with low-fat milk or calcium-enriched soy milk, topped with blueberries and chia seeds
Mid-morning Snack: Whole-grain crackers with low-fat yogurt
Lunch: Grilled vegetable salad with avocados, zucchini, eggplant, and red peppers on a bed of Romaine lettuce with lentils and balsamic vinaigrette
Afternoon Snack: Hummus with sliced cucumbers, carrots, and celery
Dinner: Tofu stir-fry with broccoli, carrots, and cauliflower, served with quinoa and wild rice
Evening Snack: Air-popped popcorn
Tips for Eating Out on an Alkaline Diet
When dining out, choose plant-based options like salads, vegetarian meals, and whole-grain dishes. While animal proteins are not completely off-limits, the focus should be on consuming more plant-based proteins.
To reduce sodium intake—a factor that increases the risk of kidney stones—ask for sauces on the side, avoid adding extra salt, and opt for low-sodium choices when possible.
Hydration, Alkaline Diet, and Kidney Stones
Staying hydrated is crucial for preventing kidney stones, as it dilutes urine and reduces the risk of stone formation. While most people should drink at least 12 glasses of water daily, individual needs can vary. Consulting a healthcare provider for personalized advice is recommended.
Alkaline water, which has a pH between 8 and 9 and contains minerals like calcium and potassium, is becoming more popular. However, a 2024 study published in The Journal of Urology found that alkaline water has little effect on urine pH and offers no additional benefits for people with kidney stones.
Alkaline Diet Compared to Other Diets for Kidney Stones
The celebrity-endorsed alkaline diet may increase urine pH, but it is often too restrictive for long-term adherence. A diet for kidney stones focuses on consuming more alkaline foods, limiting animal proteins, and ensuring adequate calcium intake.
For certain types of kidney stones, additional dietary modifications may be necessary. For example, those prone to oxalate stones should limit high-oxalate foods like spinach, nuts, and wheat bran. Those with uric acid stones should avoid or limit organ meats, red meat, and shellfish, which are high in purines.
Should You Follow the Alkaline Diet?
Before starting any special diet like the alkaline diet, consult with a doctor or registered dietitian. They can provide personalized guidance and may suggest incorporating more alkaline foods if you have a history of kidney stones.
Drinking plenty of water daily is one of the best ways to prevent kidney stones.
Alkaline Diet’s Benefits for Healthy People
There is limited evidence supporting the alkaline diet’s claimed benefits for healthy individuals, and many of the claims lack scientific backing. Despite its restrictive nature, emphasizing more fruits, vegetables, and plant proteins in your diet can be beneficial, especially for those dealing with kidney stones.
FAQ
What is the alkaline diet?
The alkaline diet is a fad diet that promotes eating alkaline foods to increase the body’s pH, with claims of boosting energy, reducing disease risk, and aiding weight loss.
How does the alkline diet purportedly affect kidney stones?
The diet allegedly increases urine pH, which could reduce the risk of kidney stones. Studies indicate that low urine pH is a risk factor for kidney stones.
What should I do if I want to try the alkaline diet for kidney stone prevention?
Consult your doctor before trying the alkaline diet. While no single diet prevents kidney stones, dietary adjustments tailored to stone type, such as limiting oxalate or purine-rich foods, can help. Increasing fruits and vegetables while moderating animal protein intake may lower stone formation risk.
Key Takeaways
- The alkaline diet promotes eating foods that make the body’s pH less acidic.
- Emphasizing alkaline foods may reduce urine pH, decreasing the risk of kidney stone formation.
- There’s no conclusive evidence that an alkaline diet benefits those dealing with kidney stones, but a diet rich in fruits, vegetables, and plant proteins might help.
- Drinking plenty of water dilutes urine and reduces the risk of kidney stone formation.
- The alkaline diet does not have proven benefits for overall health or disease prevention.