Too much acid-forming food over-acidifies our body in the long run. This is accompanied by symptoms such as brittle bones, mineral deficiencies or fatigue. We show you which 11 foods cause hyperacidity.
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What is the acid-base balance?
The acid-base balance of the body is regulated with the help of our organs – lungs , liver and kidneys . If it gets out of balance due to improper nutrition or chronic diseases , the pH value in the blood drops and we become acidic. In the usual guides and diet books on the acid-base balance , you will sometimes find very different information on the effect of certain foods on the acid-base balance . Unfortunately, many authors do not provide any sources or scientific evidence. We will show you which scientific criterion you can use to ban acid-forming foods from your diet.
PRAL value: This is how acidic foods are in the body
A scientifically proven source for assessing the acid load of food is the potential acid load of the kidneys according to Remer and Manz , also known as the PRAL value (English: “Potential Renal Acid Load”). This value indicates for every 100 grams of a food how acidic or basic it is in the body. PRAL values are given in milliequivalents of acid per 100 g of food (mEq/100 g) .
The PRAL values are based on various factors that influence the pH value, e.g. sulfur content of the proteins , phosphorus content , minerals and the speed of absorption , i.e. processing and absorption in the intestine. This allows conclusions to be drawn about the amounts of acid that have to be excreted by the kidneys . The elimination consumes basic minerals to buffer the acids. Foods with a particularly high PRAL value have a strong acid-forming effect in our body and thus promote hyperacidity .
The myth of coffee: acidic, isn’t it?
Coffee is clearly considered an acidifier, but is that even true? Not necessarily: Systemically speaking, coffee with a PRAL value of -1.4 even has a slightly basic effect on our body. It is therefore unlikely that coffee will cause our organism to become acidic. However, this systemic effect must be distinguished from the local effect of coffee in the stomach. This is where coffee stimulates the production of hydrochloric acid or stomach acid , which means that excessive consumption can lead to heartburn , known as reflux, especially in sensitive people .
The effect of coffee on gastric acid production depends, among other things, on the roast and is additionally fueled by other stimulants such as cigarettes and alcohol. Therefore, try out different types of coffee and roasts, enjoy it in moderation (two to three cups a day), drink a glass of water with it and refrain from consuming other stimulants at the same time in order to protect your stomach .
11 foods that acidify your body
1. Cheese
Cow’s milk is neither alkaline nor acidic in the human body. The situation is completely different for the processed milk product cheese: The frontrunners are Parmesan , processed cheese and Gouda with PRAL values between 20 and 30 milliequivalents of acid per 100 grams of food (mEq/100 g). Cottage cheese is slightly less acidic and has a PRAL value of 8 mEq/100g. If you’re struggling with hyperacidity, it’s a wise decision to give up cheese, at least temporarily, no matter how difficult it may be.
Also interesting: Vegan milk substitute: These alternatives are available >>
2. Meat and sausages
Good sources of protein are part of a healthy diet . The problem with meat and sausages, however, is that while they’re high in protein, they’re also high in phosphorus . This results in PRAL values of approx. 10 mEq/100g . Beef, pork and poultry don’t differ much from each other. If you are acidic, you should definitely use vegetable protein sources , as they usually contain less phosphorus and more basic minerals such as potassium, calcium and magnesium. Legumes such as soy , lentils or peas are good candidates here . Kidney and green beans are particularly basic .
Also helpful: recipes with legumes
3. Chicken egg
With a PRAL value of 1 mEq/100g, egg white is only slightly acidic. The problem is the egg yolk , which has a strong acidic effect at 24 mEq/100g . This is due to the high phosphorus content of the egg yolk.
Also interesting: How many eggs are healthy?
4. Oatmeal
Some grain products are among the acid-forming foods. Oatmeal , for example, is particularly acidic . Your PRAL value is 10 mEq/100g . However, if you are not at risk of hyperacidity, you are welcome to continue eating oat flakes, as they are extremely high in protein and fiber.
5. Fish and Seafood
Similar to meat and sausage products, fish and seafood also contribute to hyperacidity. Due to the high protein and phosphorus content , most types of fish have PRAL values of up to 10 mEq/100g. Seafood even accounts for up to 20 mEq/100g for the most part. Fish is therefore only recommended in moderation. However, you should stay away from crabs, mussels or shrimp if you want to maintain the acid-base balance.
Also helpful: 5 alkaline foods against hyperacidity and heartburn
6. Peanuts
Peanuts are surprisingly acidic with a PRAL value of 6.2 mEq/100g . You have to look closely at other legumes : lentils and peas are very slightly acidic , while green beans and kidney beans are slightly alkaline . In general, however, legumes are among the healthiest foods because they provide a lot of protein, fiber and secondary plant substances. The only thing you should avoid if you are acidic is peanuts.
Also interesting: Cooking with legumes
7. Greek yogurt
A distinction must also be made with yoghurt. Natural yoghurt made from whole milk with the usual fat content between 1.5% and 3.5% only has a very slightly acidic effect with PRAL values of approx. 1 mEq/100g. The situation is different with Greek yoghurt : Due to the higher protein and fat content, it has a PRAL value of 5.2 mEq/100g . Although it is not unhealthy for this reason, it should only be consumed in moderation – especially if you are overly acidic.
8. Travel
Similar to oatmeal, paddy rice hover around a PRAL value of 12.5 mEq/100g. It looks better with husked rice because the husk contains phosphorus. Cooked, peeled rice only has a PRAL value of less than 5 mEq/100g and is therefore much better tolerated.
9. Chocolate
Dark chocolate , if enjoyed in moderation, is one of the healthier sweets, but unfortunately it is also an acidifier due to the cocoa it contains . However, the acidic effect with a PRAL value of 2 to 3 mEq/100g is still limited. However , you should stay away from whole milk chocolate not only because of the acid-forming effect, but also because of the sugar.
10. Bread
Most types of bread are in a range around and below 5 mEq/100g and are therefore only slightly acidic. In the case of overacidification or the risk of overacidification, bread is okay in moderation .
11. Nuts
You have to look closely at the nuts. While walnuts, pistachios and almonds with PRAL values between 4 and 8 appear slightly acidic , hazelnuts are slightly alkaline ( -2.8 mEq/100g ). Hyperacidity is therefore not really a threat as a result of increased nut consumption. In addition, walnuts in particular, with their essential omega-3 fatty acids, have a very high health value and should not be missing from any diet. If you are very sensitive to acid-forming foods, it is best to switch to hazelnuts.
Basic minerals against hyperacidity
If you are acutely plagued by hyperacidity, you can quickly remedy the situation with basic minerals, e.g. from Dr. Jacob’s , Doppelherz or Vitamaze . Also make sure you eat a healthy, alkaline diet in the long term .
Editor’s note: This article contains, among other things, product recommendations. When selecting the products, we are free from the influence of third parties. For mediation via our affiliate links , we receive a commission from the relevant service provider/online shop when a purchase or mediation is made, with the help of which we can continue to offer independent journalism.