Milly Gaines
Urine pH is a measurement of how acidic or alkaline it is. While diet doesn't significantly affect blood pH, it can change urine pH. Certain diets can increase urine acidity, such as eating large amounts of protein and meat, while other diets are believed to decrease it, such as the alkaline diet, which focuses on whole and unprocessed foods like fruits and vegetables. Some people believe that altering the pH of their urine will improve their health, and there are several ways to increase or decrease urine acidity.
Characteristics and Values of a Diet that Decreases the Acidity of Urine
| Characteristics | Values |
|---|---|
| Type of Diet | Alkaline diet |
| Foods to Eat | Vegetables, fruits, nuts, legumes, beets, broccoli, grains (wheat bran or quinoa), spinach, prunes, plums, cranberries |
| Foods to Avoid | High-protein foods, low-carbohydrate diet, meat, non-dairy animal protein, excess sodium, excess sugar, excess free fructose, citrus fruits |
| Drinks to Consume | Orange juice, yoghurt, buttermilk, Coca-Cola (in moderation) |
| Drinks to Avoid | Cola (excessive consumption) |
| Supplements | Citrate supplements, potassium citrate, potassium bicarbonate |
| Purpose | Preventing kidney stones, treating hyperuricemia, detoxification, maintaining acid-base balance |
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What You'll Learn
Eating more fruits and vegetables
While urine pH is a poor indicator of overall body pH and general health, diet can affect the pH of urine. Eating more fruits and vegetables can decrease the acidity of urine.
Fruits and vegetables are alkalizing and can help reduce acid levels in the body. Although most fruits are acidic, they are considered alkalizing, meaning they help reduce acid levels in the body. The more negative the PRAL (potential renal acid load), the more a food reduces the amount of acid in the body during digestion.
A study found that adults with low vegetable intake who consumed the recommended amount of vegetables had a 24% lower urine titratable acid and a 3% greater urine pH. Another study found that adding 2 to 4 cups of fruits and vegetables to the regular diet of people with high blood pressure and severe chronic kidney disease improved their kidney health and reduced their blood pressure.
A plant-rich diet can also improve heart health by lowering cholesterol and blood pressure. A five-year study found that eating four extra servings (roughly 2 cups) of fruits and vegetables per day may slow chronic kidney disease and significantly improve blood pressure and other risk factors for heart attack and stroke.
In summary, eating more fruits and vegetables can decrease the acidity of urine and provide other health benefits, including improved kidney and heart health.
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Reducing protein intake
Protein is a macronutrient that the body needs in larger amounts. It is used for muscle growth, cell regeneration, and a healthy immune system. Meat and eggs are examples of foods that are high in protein. When protein is digested in the body, a waste product called urea is produced. If the kidneys are not functioning properly, urea can build up in the system and cause fatigue and a loss of appetite.
How to Reduce Protein Intake
It is important to note that you should never completely cut protein from your diet. The amount you need to reduce your intake by will depend on your particular condition. It is recommended that you consult a doctor and dietician to determine the right amount of protein for you. They may also recommend nutritional supplements to ensure you are getting all the necessary nutrients.
One way to lower your protein intake is to reduce the amount of meat you eat. For example, instead of loading a chicken sandwich with chicken, use a few thin slices and add lots of vegetables to balance it out. You can also add vegetables to eggs or ground meats to reduce the overall amount of protein.
Another way to reduce protein intake is to choose lower-protein alternatives. For example, you can eat egg whites instead of whole eggs, or choose white bread and refined cereals over whole wheat and whole-grain versions, which are higher in protein.
It is also important to maintain a healthy balanced diet and drink plenty of water. Water will help keep you hydrated and may reduce snacking, as sometimes we mistake thirst for hunger.
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Increasing citrate intake
Urinary pH is closely linked to citrate levels, with ingested citrate undergoing hepatic metabolism into bicarbonate, leading to systemic alkalosis. Therefore, increasing citrate intake can increase urine pH, making it less acidic.
Citrus fruits, such as lemons, are natural sources of citrate. In particular, lemonade has been shown to increase urinary citrate by 204 mg/d. However, in a comparative study, orange juice was found to be more effective than lemonade in increasing urinary pH and citrate levels. This is because the citrate in orange juice is complexed with potassium, providing an alkali benefit, whereas the citrate in lemons is primarily citric acid. Grapefruit juice has also been found to have high citrate content.
Potassium citrate supplements have been found to be an effective therapy for preventing pediatric urolithiasis, with acceptable adverse effects. In a study, children who drank lemonade or potassium citrate for 5 days showed increased urinary pH and reduced sodium levels. However, only the potassium citrate group showed a statistically significant increase in pH and decrease in sodium levels.
The American Urological Association (AUA) recommends that patients with low urinary citrate and calcium stones increase their intake of fruits and vegetables and limit non-dairy protein. Similarly, patients with uric acid/calcium stones with high uricosuria should limit their intake of non-dairy animal protein. This is because the main dietary source of alkali is from fruits and vegetables (stored as potassium citrate), while the main dietary source of acid is from non-dairy animal proteins.
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Drinking cola in moderation
The acidity of urine can be influenced by the food we eat. For example, eating a large steak will result in more acidic urine as the body gets rid of the metabolic waste. Similarly, caffeine and sugar present in colas can lead to increased urine output and dehydration.
To decrease the acidity of urine, it is recommended to consume alkaline foods such as vegetables, fruits, nuts, and legumes. This is because alkaline urine facilitates uric acid excretion. A study found that an alkaline diet composed of less protein and more vegetables and fruits resulted in more acidic urine.
While drinking cola in moderation may not directly damage the stomach lining, it can irritate the stomach due to its high acidity. The high sugar and acid content in colas can also cause oral health issues such as gum disease and tooth decay. Therefore, it is advisable to limit the consumption of colas and other sugary, acidic drinks to maintain a healthy pH balance in the body and decrease the acidity of urine.
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Taking betaine supplements
Betaine is an amino acid that can be taken as a dietary supplement to decrease urine pH and make it more acidic. It is available at health and nutrition stores and can also be found in several foods.
Betaine is a building block of protein and can be found naturally in the body. It is also known as betaine anhydrous, which should not be confused with betaine hydrochloride. While betaine anhydrous is a chemical that occurs naturally in the body and helps to process homocysteine, betaine hydrochloride is a man-made form of betaine previously used as a source of hydrochloric acid.
Betaine hydrochloride was previously available over the counter to increase stomach acid in people with low stomach acid. However, the US FDA banned its use due to a lack of information about its safety and effectiveness. It can also be used to treat diarrhoea and other conditions, but there is no scientific evidence to support these uses.
To acidify urine, it is recommended to take a 650 mg betaine supplement three times a day with meals. It is important to note that betaine can interact with medications and may cause mild side effects such as diarrhoea, nausea, or an upset stomach. Therefore, it is advised to consult a doctor before taking betaine supplements, especially for those with high cholesterol or kidney disease, as betaine can worsen these issues.
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Frequently asked questions
An alkaline diet is one that is rich in vegetables, fruits, nuts, and legumes. It is considered healthy due to its focus on whole and unprocessed foods.
Diet can change urine pH. For example, eating a large steak will make your urine more acidic as your body gets rid of the metabolic waste. However, urine pH is a poor indicator of overall body pH and general health.
To make urine less acidic, it is recommended to increase your intake of dietary or supplemental citrate, which can be found in lemon and lime juice, as well as potassium citrate. It is also suggested to decrease your intake of meat and non-dairy animal protein, excess sodium, sugar, and free fructose.
