Blueberries have a low pH value, and they are quite acidic. They should be avoided on low-acid diets.
However, these berries don’t trigger heartburn and acid reflux unless consumed in large quantities. To balance their acidity, you can consume them with other ingredients in salads and smoothies.
That said, not all blueberry-based products and beverages are healthy. There are also different kinds of blueberries with varying levels of pH. We’ll discuss all these and more in this article.
These berries are rich in citric, ascorbic, and arginine acids.
Citric acid comprises 77 to 87% of their organic acids. Arginine amino acid is also present at 55 mg per 100 g. Additionally, they are one of the most ascorbic acid-rich fruits, with around 22.1 mg of vitamin C per 100 g. The number of acids can change based on storage circumstances such as oxygen level, temperature, and light.
The pH level of blueberries changes depending on whether they’re fresh, frozen, or dried, but it’s usually between 3.11 — 3.33 pH.
pH scale assesses the acidity of different foods and beverages. The scale ranges from 0 to 14, with 7 signifying neutral, neither acidic nor basic (alkaline). Acidity increases as the value gets closer to 0, whereas bases, sometimes known as alkalis, have pH values higher than 7.
The acidity of wild blueberries is the lowest, with a pH range of 4.2 to 5. The frozen ones are at the center, with a pH of 3.7. Cooked or dried berries have the highest acidity values, ranging from 3.1 to 3.4.
Since all varieties of this fruit are all acidic, eating large amounts can trigger acid reflux, especially if you eat them on an empty stomach. Acidic meals aggravate the stomach’s natural acids and worsen the symptoms of reflux.
Since they are mildly acidic, they are unlikely to cause acid reflux, but they can cause discomfort if you’re already experiencing symptoms.
Acid reflux, also known as heartburn, generates a painful, burning sensation in the chest area around the heart. It causes discomfort in the throat and the chest.
You must consume an enormous amount to experience adverse effects from these berries. So, you can restrict your consumption rather than eliminate them entirely from your diet.
Another factor you have to consider is sugar. While sugar itself isn’t acidic (pH 7, neutral), it thickens the mucous membrane layer in the stomach, resulting in severe indigestion. So the higher the sugar content of the fruit, the more acidic it will be when digested.
One hundred grams of blueberries have around 10 grams of sugar, which is moderate. However, if you’re on a low-acid diet, minimize your intake because overeating might aggravate acid reflux symptoms.
If you consume large amounts of sugary and acidic fruits and don’t take good care of your teeth, you may have cavities and experience tooth erosion. Most fruits have a high acidic and sugar content that causes tooth damage.
Eating acidic fruits like strawberries and blueberries can have the same effect as consuming too many candies. That’s why it’s essential to eat these fruits in moderate amounts, brush your teeth two times a day, and have regular dentist checkups.
The acidity of these berries can be reduced by pairing them with alkaline foods.You should not discard these healthy fruits entirely since they’re essential for a nutritious and well-balanced diet. You can blend them with high pH value ingredients to balance and neutralize the acidity.
Below is a list of ingredients you may combine with your favorite berries to reduce their acidity. Whether you are a smoothie fan or more of a salad person, you can mix and match these ingredients to prepare a balanced meal.
Grab a snack (we suggest popcorn); the list is long.
|Cashews||5.7 – 6.2|
|Green Cabbage||5.5 – 6.75|
|Cucumber||5.12 – 5.78|
|Spinach||5.1 – 5.7|
|Lettuce||6 – 7|
|Beets||5.3 – 6.6|
|Kale||6 – 7.5|
|Potatoes||5.6 – 6|
|Mango||5.8 – 6|
|Dates||6.5 – 8.5|
|Bananas||4.5 – 5.2|
|Yogurt||4.4 – 4.8|
|Coconut water||6.5 – 7|
|Herbal tea||6 – 7|
|Miso||4.9 – 5.1|
|Tempeh||4 – 6|
Most berry jams are acidic since they’re made with a lot of fruit and a lot of sugar. Acidic fruits slow digestion and increase stomach acid production when mixed with extra sugar.
Store-bought jams are particularly acidic since they are loaded with additives. You can prepare a homemade jam with less sugar and pair it with almond butter (pH 8) to have a balanced snack.
Blueberry juice is very acidic. Although it has the same pH as the fruit, it lacks the fiber that absorbs stomach acids.
You need to use more fruit to make juice, which means consuming more sugar and acids, increasing the risks of stomach acid refluxing into your esophagus and causing heartburn and other symptoms. Consuming whole berries is superior to drinking juice.
Blueberries have a pH range of 3.11 to 3.33. They are acidic and may cause discomfort if you have acid reflux.
You can consume them in moderation, along with high-pH ingredients like nuts, veggies, yogurt, and milk to balance their acidity.