What Does an Acidic Diet Do to Your Body? Unpacking the Health Impacts

October 14, 2025 •

3 min read

Research indicates that the typical Western diet, which is high in animal protein and low in fruits and vegetables, produces a greater dietary acid load (DAL) that can lead to a low-grade metabolic acidosis. Understanding what does an acidic diet do to your body is key to making informed nutritional choices for long-term health.

Quick Summary

A diet high in acid-producing foods can increase the body's dietary acid load, potentially stressing the kidneys and contributing to chronic inflammation and bone loss over time. The body tightly regulates blood pH, but long-term dietary choices affect metabolic balance and risk for chronic diseases.

Key Points

Blood pH Regulation: The body's kidneys and lungs maintain a stable blood pH regardless of diet, but long-term high acid load can stress these systems.
Kidney Burden: A chronic high dietary acid load, common in Western diets, can contribute to kidney damage and accelerate chronic kidney disease progression.
Bone and Muscle Effects: Some evidence suggests a high acid diet may contribute to bone mineral loss and muscle wasting over time, particularly in older adults.
Inflammation Link: High dietary acid load is associated with increased markers of systemic inflammation, which is a risk factor for various chronic diseases.
Nutrient-Dense Approach: The benefits of an "alkaline diet" are largely due to its focus on nutrient-rich, whole foods like fruits and vegetables, not a fundamental change in blood chemistry.
Dental Erosion: Naturally acidic foods and beverages can cause direct erosion of tooth enamel, leading to sensitivity and decay.
GERD Symptom Trigger: For those with acid reflux or GERD, acidic foods like citrus and tomatoes can directly irritate the esophagus and trigger symptoms.

The concept of an acidic diet refers to the net effect certain foods have on the body after digestion, measured as the Potential Renal Acid Load (PRAL). A positive PRAL score indicates a food is acid-forming, while a negative score signifies it is alkaline-forming. Foods high in protein (especially animal-based), phosphorus, and certain grains contribute to a higher acid load, whereas most fruits and vegetables provide an alkaline load due to their high mineral content.

The Body's pH Regulation and Dietary Acid Load

The body maintains blood pH within a narrow, slightly alkaline range (pH 7.35–7.45) using buffering systems, primarily involving the kidneys and lungs. A normal diet does not significantly alter blood pH. However, a chronically high dietary acid load can increase the demand on the kidneys to excrete excess acid. This long-term stress can have health effects over time.

Health Consequences of a High Dietary Acid Load

Kidney Health and Uric Acid Stones

For those with chronic kidney disease (CKD), a high dietary acid load can worsen their condition and increase the risk of kidney failure. A diet high in acid-producing foods like animal proteins can also make urine more acidic, increasing the likelihood of uric acid kidney stones.

Impact on Bone and Muscle Health

While debated, some studies link high acid diets to lower bone mineral density. The “acid-ash hypothesis” suggests the body might use bone minerals to buffer acid. Conversely, diets rich in alkaline foods like fruits and vegetables may help preserve muscle mass in older adults.

Inflammation and Cardiometabolic Risk

A high dietary acid load is associated with low-grade chronic metabolic acidosis, linked to increased risk of cardiometabolic diseases, insulin resistance, type 2 diabetes, and obesity. It also correlates with higher levels of inflammatory markers like CRP and TNF-α, which can aggravate conditions such as osteoarthritis.

Dental and Digestive Issues

Acidic foods and drinks, like sodas and citrus fruits, can erode tooth enamel, increasing sensitivity and cavity risk. For individuals with GERD, acidic foods can trigger or worsen heartburn symptoms by irritating the esophagus.

Balancing Your Dietary pH: A Focus on Nutrient-Dense Foods

A balanced diet focusing on nutrient-dense, plant-based foods is a more evidence-based approach than strictly following an acid-alkaline diet. This aligns with general healthy eating guidelines.

Foods to Include for a Lower Acid Load

Fruits: Most fruits are alkaline-forming after metabolism.
Vegetables: Many vegetables, especially leafy greens, help reduce acid load.
Legumes and Nuts: Beans, lentils, almonds, and pumpkin seeds are alkaline-forming protein sources.
Water: Proper hydration helps kidneys remove excess acid.

Foods to Limit for a Balanced Diet

Animal Proteins: Meat, poultry, and fish are significant acid-forming foods.
Dairy Products: Cheese and milk can contribute to a high acid load.
Processed Foods: Fast food and refined grains are often high in acid-forming ingredients.
Sugary and Carbonated Drinks: These contribute significantly to dietary acid load due to phosphoric acid.

Foods: Acid-Forming vs. Alkaline-Forming


Food Category	Examples of Acid-Forming Foods	Examples of Alkaline-Forming Foods
Protein Sources	Beef, pork, poultry, cheese, eggs	Beans, lentils, tofu, most nuts
Grains	White bread, refined grains, pasta, oats	Quinoa, millet, wild rice
Beverages	Sodas, coffee, alcohol	Water, herbal tea, lemon water
Fruits & Vegetables	Some acidic fruits (like citrus) can irritate GERD	Most fruits (especially melons, bananas) & all vegetables
Processed Items	Processed meats, fast food, packaged snacks	No equivalent; unprocessed is key

Conclusion

While blood pH remains stable, a long-term diet high in acid-producing foods can strain the kidneys and contribute to low-grade metabolic acidosis. This state is linked to increased risks of chronic inflammation, bone issues, and cardiometabolic diseases. Adopting a balanced diet rich in alkaline-forming fruits, vegetables, and legumes, while moderating acid-forming foods like animal proteins and processed items, is a practical strategy for supporting overall health and reducing long-term strain on the body's systems. Consulting a healthcare provider or registered dietitian is recommended for personalized advice.

Reference to consider: The article "Kidney Response to the Spectrum of Diet-Induced Acid Stress" provides a thorough overview of this topic.

Frequently Asked Questions

No, a normal diet cannot change your blood's pH level. The body has powerful and efficient mechanisms involving the kidneys and lungs to keep blood pH tightly controlled within a healthy, slightly alkaline range. Extreme deviations in blood pH indicate a serious underlying medical problem, not a dietary one.

An acidic food refers to its pH before consumption, like a lemon. An acid-forming food, however, refers to the metabolic byproduct it creates once digested. A lemon is acidic, but its minerals create an alkaline-forming effect in the body.

Foods with the highest acid load typically include animal proteins (meat, poultry, eggs, and dairy), processed grains, processed foods, and sugary, carbonated beverages.

You can reduce your dietary acid load by increasing your intake of fruits, vegetables, and legumes, which are alkaline-forming. Conversely, you should limit or moderate your consumption of animal proteins, processed foods, and sugary drinks.

The effects vary by individual. While the body's buffering system is effective for most, individuals with chronic conditions like kidney disease are more vulnerable to the negative impacts of a high dietary acid load. Long-term effects, like increased inflammation and bone loss, develop over time and are linked to overall poor dietary patterns.

There is no scientific evidence to support the claim that an alkaline diet can cure or prevent cancer by altering blood pH. However, the focus on whole, plant-based foods in an alkaline diet is associated with numerous health benefits that can reduce disease risk in general.

Long-term consumption of a high dietary acid load can be associated with increased risk of cardiometabolic diseases (like type 2 diabetes and hypertension), chronic kidney disease progression, potential bone loss, and chronic inflammation.