Are acidic foods good for you? Know the benefits

Acidic foods such as citrus fruits and fermented items are widely enjoyed for their distinct flavor. They have a savory or sour taste due to the presence of organic acids such as citric, acetic or lactic acid. There’s more to acidic foods than just taste. They can also offer benefits such as better digestion, weight management and good oral health. So, make sure to incorporate different types of acidic foods in your diet. But when you reap the benefits of acidic foods by incorporating them into your diet, don’t forget to incorporate other food groups to ensure you’re getting all the essential nutrients.

What are examples of acidic foods?

Acidic foods can be classified into several types:

• Citrus fruits: Lemons, limes, oranges and grapefruits.
• Other sour fruits: Tamarind, green apple and sour cherry.
• Fermented dairy products: Yogurt and sour cream.
• Fermented vegetables: Sauerkraut and kimchi.
• Vinegar
• Fermented beverages: Kombucha and sour beer.
• Juice: Acidic fruit juices, such as lemon or lime juice.

What are the benefits of eating acidic foods?

Acidic foods can add depth and flavor to meals, as well as provide a number of health benefits:

1. Improved digestion

Probiotics produced by fermenting foods such as yogurt can reduce digestive problems, according to research published in Plos One in 2012. “Acid foods can also stimulate saliva and digestive juices, aiding digestion and absorption of nutrients, which can help bring prevent problems like bloating and indigestion,” says nutritionist Abhilasha V.

2. Rich in vitamin C

Many acidic foods, such as citrus fruits, are high in vitamin C, which can support the immune system, promote skin health, and increase iron absorption. One hundred grams of lemon contain 53 mg of vitamin C, according to the United States Department of Agriculture. Similarly, one hundred grams of orange have 53.2 mg of vitamin C, according to the USDA.

3. May reduce the risk of heart disease

“They are often rich in antioxidants, so they can help fight oxidative stress and reduce the risk of heart disease,” says the expert. In a 2019 study published in the Journal of Nutrition, researchers found a link between yogurt consumption and a lower risk of cardiovascular disease.

4. Increased taste in meals

Our eating patterns are linked to the taste of food. Acidic ingredients can enhance the flavor of dishes and make meals more enjoyable. “This can encourage healthier eating habits,” says the expert.

5. Weight management

Acidic foods can help reduce cravings and promote satiety, making them beneficial for weight management. Regular consumption of yogurt can help with weight loss in people with obesity, according to research published in Critical Reviews In Food Science and Nutrition in 2017.

6. Improved oral health

“The acidity of acidic foods can help reduce harmful bacteria in the mouth and reduce the risk of oral health problems,” says the expert. But keep them in moderation, as they can affect tooth enamel.

7. Blood sugar control

Acidic foods can help control blood sugar, which can be helpful for people managing diabetes. Acidic foods like tart cherries have the compound anthocyanin, which may protect against type 2 diabetes, according to research published in Review in Endocrine and Metabolic Disorders in 2015.

8. Hydration

Many acidic foods, such as citrus fruits, have a high water content. “So such fruits can help to retain water and maintain fluid balance in the body,” says Abhilasha.

Is it okay to eat acidic foods every day?

Yes, it is generally safe to eat acidic foods every day as they offer various health benefits, but moderation is key,” says the expert. Here are some things to consider:

• Include a variety of acidic foods in your diet while also including other food groups.
• Pay attention to how your body reacts, so if you experience discomfort, such as reflux or indigestion, consider reducing your intake.
• Aim for moderate portions, such as a piece of fruit or a small serving of fermented food.
• If you have any special health conditions, especially related to your stomach or teeth, consult your doctor.

What are the side effects of acidic foods?

While acidic foods have various health benefits, there can be side effects if consumed in excess or by certain individuals. Here are some possible side effects of eating acidic foods:

• The acidity of acidic foods can trigger or worsen symptoms of acid reflux and heartburn, especially in people who are prone to these conditions.
• Frequent consumption of acidic foods can erode tooth enamel, increasing the risk of cavities and sensitivity. It is best to rinse your mouth with water after consuming acidic food.
• Some people may experience bloating, gas, or diarrhea after consuming large amounts of acidic or fermented foods.
• Certain acidic foods, such as grapefruit, can interact with medications by affecting their metabolism in the liver.
• High consumption of acidic foods can increase the stress on the kidneys, especially for people with kidney problems, due to increased acid stress.

Acidic foods are not only good for enhancing the taste of a dish, but they are also beneficial for health. They can be good for the gut, heart and general health.