If you’ve ever heard that eating more alkaline foods can change your body’s pH, you’re not alone. The idea that food can make your body more acidic or alkaline has been a hot topic in the wellness world for many years. But how much truth is there to this?
While your body tightly regulates its internal pH (which stays between 7.35–7.45 -slightly alkaline), what you eat can influence certain aspects of your health—including your skin’s pH, inflammation levels, and gut health. So is that freshly pressed green juice going to put you into an optimal pH level? Likely not. That's not to say it doesn't have other amazing benefits!
In this post, I'm going to dive into the connection between diet, body pH, and skin health and share tips on how to nourish your body for joyous health!
Does Food Really Change Your Body’s pH?
As mentioned above, your body tightly regulates its internal pH. Your kidneys and lungs work to maintain balance. However, diet can influence urine pH and overall metabolic health.
Acid-forming foods to limit: Processed foods, sugar, processed dairy, alcohol, and excessive factory farmed animal proteins may contribute to a more acidic metabolic state, potentially leading to inflammation and stress on the body.
Alkaline-forming foods: Vegetables, fruits, nuts, and seeds help support a balanced internal environment by reducing inflammation and supporting detoxification.
While diet won’t dramatically change your blood pH, an anti-inflammatory, whole-food-based diet supports overall health, reduces stress on the body and lowers your risk of chronic disease - you already knew that though ;)
What You Eat Does Affect Your Skin’s pH—Here’s How
Your skin’s natural pH is around 4.5–5.5 (slightly acidic), which helps maintain the skin barrier, microbiome , and moisture levels. What you eat can impact skin pH in several ways:
Acidic Diet & Inflammation: A diet high in processed foods, sugar, and unhealthy fats can increase inflammation, disrupt the skin barrier, and lead to imbalances like acne or eczema.
Alkaline & Skin-Supporting Foods: Eating antioxidant-rich foods (berries, leafy greens, avocados, nuts) and healthy fats (omega-3s from flaxseeds, walnuts , salmon ) supports skin barrier function, keeping pH balanced and preventing dryness, acne, or irritation.
Gut-Skin Connection: A healthy gut microbiome (supported by fermented foods , fibre and plenty of fresh veggies and fruits ) helps regulate skin’s pH and reduce conditions like acne and rosacea.
Exercise & pH: Can Movement Help Balance Your Body?
While your body tightly regulates its internal pH, exercise can play a role in how your body manages acidity. During intense workouts, your muscles produce lactic acid, which can temporarily lower pH levels. But don’t worry—your body naturally buffers this acidity through respiration (breathing out carbon dioxide) and kidney function.
Why This Matters for Skin & Overall Health
- Regular movement helps reduce inflammation and oxidative stress, supporting skin health and overall balance.
- Sweating during exercise may help remove toxins and support a healthy skin microbiome.
- Activities like yoga and deep breathing exercises may help regulate stress hormones, which can impact inflammation and pH balance.
Rather than worrying about whether exercise makes your body more acidic or alkaline, focus on movement that supports circulation, detoxification, and stress management—whether that’s strength training, walking, yoga, or dance!
Skincare & pH: Why the Right Products Matter
I've dived into pH over at Hello Joyous because it's been my mission to share my story and help educate as many people as possible on the power of pH balance in your skincare. Balancing my skin's pH was a big part of my rosacea healing journey.
Skincare products can have a significant impact on your skin’s pH.
Your skin’s natural pH sits around 4.5–5.5, which is slightly acidic. This acidity helps maintain the skin barrier — also known as the acid mantle—which protects against harmful bacteria, pollutants and moisture loss.
However, using harsh cleansers with SLS or SLES, soaps with high pH (most soap is around an 8 or 9 on the pH scale), or over-exfoliating can strip away this protective barrier, making the skin too alkaline. When this happens, the skin becomes dry, irritated, and more prone to breakouts or sensitivity.
A disrupted pH can also impact your skin’s microbiome, making it harder for beneficial bacteria to thrive and leaving your skin vulnerable to issues like acne, rosacea, and eczema. Research has shown that skin that's too alkaline is more likely to develop earlier signs of aging with fine lines and wrinkles.
To maintain a healthy pH balance, opt for gentle, pH-balanced skincare products that support the skin’s natural acidity like Hello Joyous! Look for hydrating gentle cleansers, nourishing serums with ingredients like hyaluronic acid and plant-based oils that strengthen the skin barrier without disrupting its pH.
The most important skincare product that can help bring your skin back to a more ideal pH is a high quality hydrosol or toner. They can help restore balance and reinforce the skin’s defenses by re-balancing the pH after cleansing. By choosing products that align with your skin’s natural pH, you can keep it healthy, resilient, and glowing!
Hydration & pH: Why Simple Is Best
Staying hydrated helps your body naturally flush out waste and maintain it's acid / alkaline balance. There are many drinks marketed to alter your pH and bring you in to a more alkaline state however, instead of chasing specific pH levels in your drinks, focus on consistent hydration, yes it's boring and simple, but that's what works. Adding a squeeze of lemon ( which you know I love! ) or a pinch of mineral-rich sea salt can enhance electrolyte balance and support overall health.
I aim to get 2-3L of filtered water per day. Of course there are days that I fall short but when I have a consistent week of excellent water consumption, I notice the effects on my skin and my energy!
Bringing it back to nutrition, here’s a quick cheat-sheet to help you maintain a healthy, balanced body from the inside out.
Best Foods for pH Balance & Skin Health
- Leafy greens (arugula, romaine, kale)
- Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
- Citrus fruits (lemons, limes, oranges – despite being acidic, they have an alkalizing effect in the body)
- Nuts & seeds (almonds, walnuts, chia, flax)
- Omega-3-rich foods (salmon, flaxseed, walnuts)
- Fermented foods (kimchi, sauerkraut, kombucha)
- Clean, filtered water - 2-3L per day
Foods That May Disrupt Balance & Contribute to Inflammation
- Processed foods (chips, fast food, refined grains)
- Refined sugars & artificial sweeteners
- Processed dairy (conventional cheese, sugary yogurts)
- Excessive red meat from factory-farmed sources
- Alcohol & sugary drinks
At the end of the day, you don’t need to obsess over alkaline vs. acidic foods—but choosing whole, anti-inflammatory foods can help your skin glow and support your health.
This was so very helpful and informative, and especially valuable as I am trying to focus on my diet and my health more consistently. I often read and reread your books for additional inspiration. The photos of meal options above look delicious! Are they part of your Joyous cookbook?
ReplyI'm glad to hear it was helpful! Any recipes I shared above can be found on my blog! But I'm glad you've got The Joyous Cookbook because it's packed with deliciousness. Do you subscribe to my weekly Dose of Joy? I always share recipes there as well. If you're not subscribed, you can add yourself here.