Tips for Using Citrus Fruits on a Low-Acid Diet

Oh my, do I love citrus! But incorporating them into my low-acid diet has been quite the little tricky challenge.

Citrus fruits are super acidic, with pH levels ranging between 2.0 and 4.0. Citrus gets its acidity from the citric acid, which is naturally occurring in many fruits. In addition, they have a fair amount of ascorbic acid (aka vitamin C), and combine these acids lower the pH of the fruit. The most acidic fruit on earth is a lemon or a lime, so definitely the arch nemesis of a low-acid diet.

Despite this, I thought I’d share this image of the various citrus varieties - along with their pH ranges and flavor profiles. Then I’ll give you a handful of strategies on how I still incorporate these bold flavors into my low-acid diet.

Strategies

Here are some of my favorite strategies I use to enjoy citrus flavors:

Blend with Neutralizing Ingredients

Make smoothies or sauces using citrus fruits along with milks or yogurts. Personally I’m not a big dairy fan and love to use this technique with smoothies.

Mix with Alkaline Foods

Combine citrus fruits with alkaline foods like tahini or avocados to balance their acidity. Mixing a bit of lemon juice with tahini makes a great lower-acid dressing.

Zest ‘Em

The rind of citrus fruits is not acidic, and it adds a wonderful burst of flavor to many dishes. My favorite way to use the citrus, I love using citrus zest on salads, vegetables, noodles, and even in drinks. It’s a great way to get that citrus flavor without the acidity.

Check out this Miso Ginger Lime Salad where lime zest is used in this salad dressing.

Cook or Roast with Meat or Fish

Heat can mellow the acidity of citrus fruits. Roasting or cooking citrus fruits with meat or fish can alter their flavor profile, making them less acidic. Try adding orange wedges to your roast chicken or lemon slices to your baked fish.

What’s Happening

From what I’ve gathered, you can neutralize acidic foods by adding a base. For example, combining an acidic food like orange juice with a high pH food like almond milk can raise the pH of the mixture, making it less acidic and more basic. This chemical reaction diminishes the acidity, resulting in a less tart taste.

I learned so much while writing this post, and I hope you found it helpful! If I missed anything, please let me know. I'd love to hear how you incorporate citrus fruits into your low-acid diet, so drop a line in the comments below!