Free Acid & Alkaline Food Chart Printable PDF and List
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Last Updated on June 16, 2023
Are you considering adjusting your diet to make it more alkaline? Our free acid vs alkaline food chart printable can help you determine which alkaline foods to eat and the more acidic ones you might consider cutting out.
Acid & Alkaline Food Chart Printable
About a year ago I learned I had gastroesophageal reflux disease. I had to learn a new way to enjoy food, eliminating all acidic foods from my diet. An acid alkaline food chart printable was a very handy thing for me as I navigated the world of an alkaline diet.
A pleasant and unknown benefit of eating an alkaline diet for me, was that in combination of my already-healthy paleo diet, I put my scalp psoriasis into remission.
You can print our free Acid/Alkaline Food Chart Printable PDF at the bottom of this post.
First, let’s learn more about the pH scale and how it determines if a food is acidic or alkaline.
What Is the pH Scale?
When you are on an alkaline diet, it’s a good idea to understand the pH scale of food you eat (or want to eat).
The pH of a food indicates how acidic or alkaline it is.
- Acidic: 0.0–6.9
- Neutral: 7.0
- Alkaline (or basic): 7.1–14.0
The lower a food’s pH is, the more acidic it is. The higher the food ranks on the pH scale, the more alkaline the food is.
How a food affects you varies though, and some people might be fine with food choices at 4.0 and above on the pH scale, whereas others might need to stick with 7 and higher for a time of healing.
What Is An Alkaline Diet?
The alkaline diet encourages the consumption of more alkaline-forming foods while eliminating or limiting acidic foods. This could be helpful for people who suffer from acid reflux or other gastrointestinal issues.
Ginger tea is great for acid reflux and may provide revief for individuals who suffer from it.
Replacing acid-forming foods with choices that are more alkaline can offer health benefits. Use our food charts below to learn more.
Alkaline Foods List
If you search the Internet for an acid alkaline food chart printable you will discover all the charts and lists vary. Sometimes you have to just pick a source and stick with it or you might drive yourself crazy.
When I was on a low-acid diet I purchased the book Acid Watcher’s Diet to help me come up with an alkaline food list. The quick reference chart below can help you come up with a game plan.
Alkaline Vegetables List
Most fresh vegetables are alkaline rather than acidic. However, cooking vegetables at a high heat can change the pH balance of the vegetable and make them acidic.
It’s best to steam your vegetables or lightly sauté them at a medium heat to avoid producing too much acid.
- All Leafy Green Vegetables, such as arugula, spinach, lettuces, kale, etc.
- Asparagus
- Basil
- Beetroot
- Broad Beans
- Broccoli
- Brussels Sprouts
- Cabbage (both green and red cabbage)
- Capsicum/Pepper
- Carrot
- Cauliflower
- Celery
- Chard
- Chives
- Collards
- Coriander
- Cucumber
- Dandelion
- Eggplant
- Endive
- Green Beans
- Kale
- Kelp
- Lettuce
- Lotus root (a type of tuber vegetable)
- New Potato
- Okra
- Parsley
- Peas
- Pumpkin
- Radish
- Runner Beans
- Snowpeas
- Spinach
- String Beans
- Various Squash Types
- Sweet Potato
- Wakame
- Watercress
- White sweet potatoes
- Yellow squash
- Zucchini
Root Vegetables
Root vegetables are a great source of nutrients and they are high on the pH scale. You can enjoy adding these alkalizing vegetables to your diet without risk if you are on a low-acid diet.
I love eating malanga as a nightshade-free substitute for potatoes. It’s one of the many root vegetables great for those who struggle with acid reflux.
Cruciferous Vegetables
Cruciferous vegetables are considered alkaline, like most other vegetables. Foods like broccoli, cauliflower, and brussels sprouts are a great addition to a low-acid diet.
Leafy Green Vegetables
All greens are highly alkaline, spinach being the most alkaline. It’s great to add leafy green vegetables to your diet such as arugula, beet greens, collard greens, kale, lettuce, and mustard greens.
Alkaline Sprouts
Microgreens are a great addition to salads and other dishes as they offer a bunch of nutrients.
- Alfalfa Sprouts
- Amaranth Sprouts
- Broccoli Sprouts
- Fenugreek Sprouts
- Kamut Sprouts
- Mung Bean Sprouts
- Quinoa Sprouts
- Radish Sprouts
- Soy Sprouts
- Spelt Sprouts
Alkaline Fruit
When it comes to the alkalinity of fruit, you will definitely find a lot of conflicting information. Some sources indicate lemon is alkaline, rather than acidic.
In my experience, lemons caused me to experience acid reflux when added to extra virgin olive oil for my salad. So, for our acid/alkaline food chart we do not include lemons as alkaline.
- Apple (Gala, Golden Delicious, and Red Delicious varieties)
- Avocado (all types of avocado)
- Banana
- Blueberries
- Cantaloupe
- Cherries
- Dates
- Dragon fruit
- Figs
- Grapes (green with no seeds)
- Honeydew
- Kiwi
- Lychee
- Mango
- Melons
- Nectarine
- Papaya
- Peach
- Pear
- Persimmon
- Prunes (dried)
- Pumpkin
- Raisins (dark)
- Turkish apricot
- Watermelon
Alkaline Grains
We don’t eat grains (thus our grain-free site), but for the sake of others who may have stumbled upon this acid alkaline food chart printable, we have listed them out. These pseudo grains are considered to be alkaline:
- Amaranth
- Millet
- Quinoa
Alkaline Flours
- Almond Flour
- Coconut Flour
- Cassava Flour
- Tigernut Flour
- Green Banana Flour
- Chestnut Flour
- Arrowroot Flour
Alkaline Beans & Legumes
Most legumes and beans as well as lentils, and peas are acidic.
- Lima Beans
- Mung Beans
- Navy Beans
- Pinto Beans
- Red Beans
- Soy Beans
- White Beans
Alkaline Nuts & Seeds
If you plant based milk milk instead of dairy milk, opt for almond milk rather than cashew milk for a more alkaline choice. Peanuts, which are not an actual nut, are also acid forming.
- Almonds
- Chesnuts
- Coconut
- Flax Seeds
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
Alkaline Oils
Cooking oils are best consumed fresh (uncooked) or cooked at a low-heat.
- Avocado Oil or Coconut Oil (use cold-pressed coconut oil unless you are frying at high heats.)
- Flax Oil
- Olive Oil
Acidic Foods List
Acid foods are ones that you would want to avoid if you are trying to maintain an alkaline diet. The list of acidic foods found below can help you determine what types of foods you need to take out of your diet.
Acidic Meat
Animal proteins are considered to be acid-forming, so it’s best to eat them in moderation if you are trying to eat a more alkaline diet. Lean meat is less acidic than fatty meat, so for poultry opt for white meat rather than dark meat.
The better meats for you to choose are chicken, turkey, fish, or seafood. Not all seafood is a good option though. Anchovies, salmon, sardines, and trout are more alkaline options.
- Bacon
- Beef
- Clams
- Corned Beef
- Eggs
- Fish
- Lamb
- Lobster
- Mussels
- Organ Meats
- Oyster
- Pork
- Rabbit
- Sausage
- Scallops
- Shellfish
- Shrimp
- Tuna
- Turkey
- Veal
- Venison
Acidic Dairy Foods
Most dairy is acid-forming, however raw milk is considered alkaline, such as raw cow’s milk or raw goat’s milk. Some sources indicate that yogurt and buttermilk are low-acid forming, however I did not have that experience with coconut yogurt.
- Butter
- Cheese
- Cottage Cheese
- Eggs
- Ice Cream
- Milk
- Sour Cream
- Whey
- Yogurt
Acidic Fruit
If you want to eat some of these more acidic fruits, consider pairing them with almond milk or almond butter to help alkalize them. As indicated above, there are some apples that are safe for an alkaline diet.
- Apples (Pink Lady and Honeycrisp varieties)
- Blackberries
- Lemon
- Lime
- Orange (Mandarin)
- Orange (Valencia)
- Pineapple
- Plum
- Pomegranate
- Raspberries
- Strawberries
- Yellow grapefruit
Acidic Vegetables
Most vegetables made our list of alkaline veggies, however there are some that are acid-forming. These acidic vegetables are ones that you will want to be careful with when on a low-acid diet. Fermented sauerkraut and other fermented vegetables are acidic.
- Corn
- Garlic
- Olives
- Onions
- Peppers (bell peppers, cayenne pepper, etc.)
- Tomatoes (really a fruit)
Acidic Drinks
The safest beverage for you to drink is filtered water. I use a Berkey to filter our water because tap water is known to be acidic. You can alkalize water by adding baking soda to it. There are many different types of tea that are safe for acid reflux, including herbal teas that help with inflammation.
- Alcohol
- Apple Juice
- Black Tea
- Carbonated Water
- Cocoa
- Coffee (there are some ways you can make coffee more alkaline)
- Colas
- Energy Drinks
- Grape Juice
- Green Tea
- Juice from Citrus Fruits
- Lemonade
- Kombucha and other fermented drinks
- Milk (raw milk is more alkaline than pasteurized milk. See Health Benefits of Raw Milk)
- Orange Juice
- Pasteurized Juice
- Pineapple Juice
- Prebiotic Soda
- Sports Drinks
- Tap Water
- Tomato Juice
Acidic Nuts
This list of nuts are the ones that are known to be more acidic. If you love nuts, the healthier choices for an alkaline diet are almonds and chestnuts.
- Brazil Nuts
- Cashews
- Chestnuts
- Hazelnuts
- Macadamia Nuts
- Peanuts
- Pecans
- Pistachios
- Walnuts
Acidic Grains
Refined flours should be avoided if you are on a low acid diet. This includes cereals, breads, crackers, etc. The only alkaline grains are amaranth, millet and quinoa.
Rice is only slightly acidic, so if you cannot cut out all grains, rice would be the better choice.
- Brown Rice
- Buckwheat
- Chia/Salba
- Fonio
- Kamut
- Rye
- Spelt
- Teff
- Wild Rice
Acidic Flours
- Wheat Flour
- Rye Flour
- Cornstarch
- Potato Starch
- White Rice Flour
- Barley Flour
Acidic Sweeteners
Out of all the sweeteners that exist (either natural sweeteners or artificial sweeteners), stevia is the only one that is alkaline.
Date sugar is another better option than other sweeteners, although still slightly acidic.
- Agave
- Cane Sugar
- Coconut Sugar
- Honey
- Maple Syrup
- Sugar
- White Sugar
Acidic Condiments
Condiments typically are made with ingredients that make them acidic. Many sources list apple cider vinegar as alkaline, but if you are trying to heal from acid reflux, you may find that is not the case, like I did!
- Apple Cider Vinegar
- Ketchup
- Mayonnaise
- Mustard
- Pickles
- Sauerkraut (all fermented foods are considered acidic)
- Soy Sauce (opt for a soy sauce substitute, like coconut aminos)
- Tabasco
- Tamari
- All types of vinegar (although some sources indicate some vinegars are more alkaline than others)
- Wasabi
Are Eggs Considered Acidic or Alkaline?
Eggs in general are considered to have a neutral pH. The yolk is a bit more acidic than egg whites. I was able to eat eggs when I was on a low-acid diet for LPR (silent reflux).
Health Benefits of a Well-Balanced Acid/Alkaline Diet
- Improved memory and cognition
- Promotes heart health
- Boosts immune system
- Improves digestion
- Improves acid reflux
- May help prevent Cancer
- Helps strengthen bones and muscles
- Helps prevent kidney stones
- Lowers the risk of type 2 diabetes
Acid Alkaline Food Chart Printable
The list above is not an all-inclusive, comprehensive list of acid and alkaline foods, rather a list of the most common ones in each food group. To get a printable version of this list, sign up below!
Final Summary
Eating a well-balanced diet it beneficial for your overall health. When you stick to unprocessed foods and whole food items, it can greatly impact your well-being. Some health issues, such as acid reflux, can be helped by changing your diet to make it more alkaine-forming and less acidic.
