Experts worldwide emphasise the importance of consuming a balanced diet rich in fruits, vegetables, legumes, and nuts. Along with that, a moderate consumption of meat, dairy, and grains can help maintain a healthy pH level. But how does pH level play a role in our gut health?
“Acidity and alkalinity are important attributes that underlie the processes governing our health. They relate to the pH scale, which is a gradient ranging from 0 to 14. A pH value of 7 represents neutrality, akin to pure water; A pH less than 7 is considered acidic, as in the case of gastric acid, while a pH greater than 7 is termed alkaline, such as baking soda,” Ushakiran Sisodia, registered dietician and clinical nutritionist at Nanavati Max Super Speciality Hospital told .
“This delicate equilibrium is fundamental for the proper functioning of enzymes, which are indispensable for digestion and other metabolic processes. The pH balance plays a key role in the body’s ability to absorb nutrients efficiently and aids in detoxification, thereby reducing the risk of chronic diseases. It is also implicated in bone health, as a persistently acidic environment can lead to loss of bone density and osteoporosis,” shared Sisodia.
Dr Leena Saju, group manager, Clinical Nutrition, KIMSHEALTH said that —such as sour fruits, pickles, vinegar-based sauces, processed meats, refined sugar, excessive caffeine, and alcohol—have a dehydrating effect and can increase heat and acid production in the body. This may lead to slight electrolyte imbalances and slower digestion.
Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, added that the warmer weather often calls for lighter, refreshing meals that are easier to digest. “An alkaline diet, rich in hydrating fruits and vegetables, can be particularly beneficial during this season, as it not only helps maintain hydration but also provides essential vitamins and minerals that support the immune system,” she mentioned.
Between alkaline and acidic diets, Dr Sanju too shared that alkaline is better suited for summer months. She explained that alkaline foods are rich in water content, making them hydrating and cooling for the body. They are easier to digest and more comfortable on the system. “Alkaline foods also help maintain electrolyte balance, being rich in potassium, sodium, and magnesium,” she added.
Examples include watermelon, cucumber, and vegetables, which can help prevent heat strokes. Muskmelon, carrots, pulses, nuts, and seeds can also be included in the diet during summertime.
