Nutrition Diet: How do you flush acid out of your system?

October 6, 2025 •

4 min read

The human body maintains a tightly controlled blood pH level, between 7.35 and 7.45, with vital organs like the kidneys and lungs working constantly to prevent imbalances. While you cannot truly flush acid out of your system to alter blood chemistry, you can reduce dietary acid load and manage symptoms of conditions like acid reflux through smart nutritional choices.

Quick Summary

This guide explains the difference between blood pH and dietary acid load, offering actionable advice on incorporating alkaline-forming foods and adopting healthy habits to alleviate acid-related discomfort and support overall well-being.

Key Points

Blood pH is self-regulated: The body's blood pH is tightly controlled by the kidneys and lungs and is not significantly altered by diet.
Manage dietary acid load: Focus on the Potential Renal Acid Load (PRAL) of foods to support your body's natural acid-base balance and reduce the workload on your kidneys.
Prioritize alkaline-forming foods: Increase your intake of fruits, vegetables, legumes, and nuts, which have an alkaline-forming effect after metabolism.
Limit acid-forming foods: Reduce consumption of red meat, dairy, high-sodium items, processed foods, and sugary drinks to help manage overall dietary acid load.
Stay hydrated: Drinking plenty of plain water is crucial for flushing out waste and can help dilute stomach acid.
Adopt healthy habits: Combine dietary changes with lifestyle strategies like eating smaller meals, managing stress, and avoiding late-night eating to mitigate acid reflux symptoms.
Seek medical advice for serious conditions: Acidosis and alkalosis are serious medical conditions caused by disease, not diet. If you have severe symptoms, consult a doctor.

Understanding Your Body's Natural pH Regulation

It is a common misconception that diet can drastically alter your body's blood pH. In reality, your body has sophisticated and effective buffering systems to maintain a slightly alkaline blood pH within a very narrow, healthy range. The lungs regulate carbon dioxide, and the kidneys excrete excess acids and bases to keep this balance in check. Significant deviations, known as acidosis (too much acid) or alkalosis (too much base), are serious medical conditions typically caused by underlying diseases, not diet.

The Role of Dietary Acid Load

Instead of focusing on a flawed premise, the goal is to manage your dietary acid load. The Potential Renal Acid Load (PRAL) is a score that estimates how much acid or base a food produces in the body after metabolism. A positive PRAL score indicates an acid-forming effect, while a negative score indicates an alkaline-forming effect. Consuming a diet with a high acid load can put added stress on your kidneys and may be linked to other health concerns over the long term. Therefore, strategically choosing foods can support your body’s natural processes and reduce the burden on its regulatory systems.

Hydration: Your Best Friend for Managing Acidity

Drinking enough water is one of the simplest yet most effective ways to support your body's acid management. Water helps your kidneys flush out waste products, including excess acids, through urine. Staying well-hydrated also helps dilute stomach acid, providing relief from heartburn and acid reflux.

Plain water: Consuming regular water throughout the day is key. For those with digestive issues, sipping on water rather than chugging it can be easier on the stomach.
Lemon water: Despite lemons being acidic outside the body, their metabolic byproducts are alkaline-forming. A glass of warm water with a splash of fresh lemon juice in the morning can promote digestion and provide an alkalizing effect.
Herbal teas: Chamomile and ginger tea are known for their anti-inflammatory properties that can soothe an irritated digestive tract.
Coconut water: This beverage contains potassium, which can help balance pH levels in the stomach.

Incorporating Alkaline-Forming Foods

Increasing your intake of alkaline-forming foods, especially fruits and vegetables, is a cornerstone of a diet aimed at managing acidity. These nutrient-dense foods not only have a negative PRAL but also provide essential vitamins, minerals, and antioxidants that support overall health.

Leafy greens: Spinach, kale, arugula, and Swiss chard are all highly alkaline-forming and packed with nutrients.
Root vegetables: Carrots, beets, and sweet potatoes have a negative PRAL and are excellent sources of fiber.
Melons: Cantaloupe, honeydew, and watermelon are low in acid and can help soothe the stomach.
Bananas: This low-acid fruit is a natural antacid and is often recommended for soothing heartburn.
Ginger: This root is a well-known anti-inflammatory and digestive aid. It can be consumed fresh or as a tea.

A Comparison: Acid-Forming vs. Alkaline-Forming Foods

To better understand how different food choices impact your body, consider this comparison based on typical dietary composition.


Food Category	Acid-Forming (Positive PRAL)	Alkaline-Forming (Negative PRAL)
Protein	Red meat, poultry, cheese, eggs	Soybeans, tofu, lentils, most nuts and seeds
Grains	Wheat products, white rice, pasta, granola	Oats, quinoa, millet
Fruits	High-sugar juices, some canned fruits	Melons, bananas, apples, pears, avocado
Vegetables	Canned vegetables, corn	Leafy greens, broccoli, carrots, sweet potatoes, cucumbers
Dairy	Hard cheeses, full-fat milk	Skim milk, low-fat yogurt
Beverages	Coffee, alcohol, carbonated drinks, sugar-sweetened beverages	Water, herbal tea, unsweetened juices, coconut water

Addressing Acid Reflux (GERD)

For those suffering from acid reflux or Gastroesophageal Reflux Disease (GERD), managing acid production in the stomach is crucial. Specific dietary adjustments and lifestyle changes can help alleviate symptoms.

Eat smaller, more frequent meals: Large meals put pressure on the lower esophageal sphincter (LES), which can cause acid to back up.
Avoid trigger foods: High-fat foods, spicy dishes, citrus, chocolate, caffeine, and alcohol can relax the LES or increase acid production.
Stay upright after meals: Gravity helps keep stomach acid where it belongs. Wait at least 2–3 hours before lying down after eating.
Elevate your head during sleep: Using a wedge pillow can prevent nighttime reflux.
Consider low-fat dairy: Skim milk or low-fat yogurt may offer some temporary relief for heartburn by neutralizing stomach acid.
Chewing gum: Chewing sugar-free gum can increase saliva production, which helps neutralize stomach acid.

For more detailed information on managing specific conditions, resources like the National Kidney Foundation provide reliable guidance on supporting kidney health.

Conclusion: A Balanced, Whole-Food Approach

Ultimately, the concept of a diet that "flushes" acid out of your system is misleading, as your body's blood pH is under strict control by your kidneys and lungs. A more accurate and effective approach involves adopting a balanced, whole-food diet rich in alkaline-forming fruits and vegetables. By managing your dietary acid load and practicing healthy lifestyle habits, you can support your body's natural regulatory systems and find lasting relief from acid-related digestive discomfort, rather than chasing a quick fix. Always consult with a healthcare professional to ensure this approach is right for your specific health needs.

Frequently Asked Questions

No, this is a common myth. Your body has powerful and precise systems, primarily involving the kidneys and lungs, to maintain a very stable blood pH. Diet primarily affects the acid load the kidneys process, not your blood's pH balance.

There is weak scientific evidence to support the broad health claims made about alkaline water. While it may slightly alter stomach acid, your body's buffering systems quickly counteract any changes. Natural, mineral-rich alkaline water is generally safe, but artificial versions are controversial.

Yes, once metabolized by the body, lemons and other citrus fruits have an alkaline-forming effect, despite their acidic nature outside the body. A glass of warm water with lemon can be a beneficial part of a healthy, balanced diet.

While symptoms like fatigue, headaches, or indigestion are sometimes attributed to 'acidity', they are not reliable indicators of blood pH imbalance. The only way to diagnose a serious pH imbalance (acidosis) is through medical tests like an Arterial Blood Gas (ABG) test.

For immediate, temporary relief from stomach acidity (like heartburn), remedies such as a small amount of baking soda mixed with water, a glass of cold, low-fat milk, or chewing fennel seeds may help neutralize or soothe symptoms. For persistent issues, consult a doctor.

Foods with a high Potential Renal Acid Load (PRAL) include red meat, poultry, cheese, processed grains, sugar, and high-sodium items. Beverages like coffee, alcohol, and soda also increase the body's acid load.

Yes. An alkaline diet emphasizes plant-based foods, fruits, and vegetables while limiting processed foods, sugar, and alcohol. This focus on whole, nutrient-dense foods can lead to benefits like weight loss, reduced inflammation, and better overall health, regardless of its effect on blood pH.