Your Guide to Alkaline Breakfast Foods

If you're following an alkaline diet plan, it’s essential to focus on eating low-acid foods at all meals, including breakfast.

In theory, an alkaline diet may help you reduce the amount of acidic metabolic waste you produce that can have adverse effects on your health, according to research in the World Nutrition Journal. While clinical evidence confirming the pH-balancing effects of an alkaline diet is limited, the eating plan does encourage the consumption of certain whole, nutritious foods like fruits, vegetables, nuts, and legumes, which does support overall health and well-being.

Alkaline Breakfast Foods

Foods with a pH above 7 are considered alkaline, according to the National Cancer Institute (NCI). Examples include:

• Fresh fruits
• Non-starchy vegetables
• Nuts
• Seeds
• Beans and legumes

According to the American Diabetes Association, examples of non-starchy vegetables include:

• Broccoli
• Eggplant
• Mushrooms
• Onions
• Peppers
• Spinach
• Tomato
• Zucchini

With these lists in mind, you have a number of delicious and satisfying breakfast options.

For instance, you can enjoy a savory vegetable and quinoa hash (since quinoa is a seed), which kickstarts your day with protein, fiber, and a handful of micronutrients. If sweet is more your style at breakfast time, whip up a chia seed pudding with a nut-based milk, and top it with some fresh berries and chopped nuts for a similarly satisfying and nourishing bowl. There are also endless smoothie possibilities with this food list that can give your body the fuel it needs to move through the morning.

Can You Eat Eggs on an Alkaline Diet?

Eggs are a breakfast staple that can fortunately fit into an alkaline diet. While the NCI lists eggs as a potentially acidic food, egg whites do start with a neutral pH around 7.4 that only increases in alkalinity as the egg ages, according to the U.S. Department of Agriculture.

Therefore, egg white omelets, scrambles, frittatas, and more may be safe bets for breakfast on an alkaline diet depending on how they’re prepared and the specifications of your particular alkaline diet plan. An egg white omelet featuring non-starchy vegetables like onions, mushrooms, and peppers could be a great breakfast option that checks all your boxes.

Breakfast Foods to Avoid on an Alkaline Diet

According to the NCI, a number of foods that often make their way to the breakfast table are acidic and therefore off limits on an alkaline diet, including:

• Meat
• Dairy
• Grains
• Processed foods

Since most animal sources of protein are acidic, consuming enough protein on an alkaline diet may be challenging, according to Cleveland Clinic. With that said, experts recommend eating small amounts of plant-based proteins like tofu, tempeh, and lentils to ensure your daily protein needs are met. They’re also slightly acidic in nature, but less so than animal sources of protein.

Talk With Your Doctor

Before adopting an alkaline diet or otherwise making considerable changes to your diet, consult your healthcare provider, recommends Cleveland Clinic. They can not only help you determine which eating plan may best suit your specific health needs, but also safely support you in working toward your health goals with diet and other lifestyle components. They may also recommend connecting with a registered dietitian nutritionist for tailored dietary guidance.